How to Treat Sunburn After Summer Swimming
When you’re having fun at the beach, in a valley stream or at the pool during summer, it’s easy to forget to apply sunscreen.
That can leave the skin red, hot and painful—a condition known as ‘sunburn.’ According to the American Academy of Dermatology (AAD), it is such a common form of skin damage that one in three U.S. adults experiences sunburn at least once a year.
Here’s a research-based guide to what to do when sunburn strikes, from immediate first aid and symptom relief to treatment and recovery.
1. Why Does Sunburn Happen, and What Does It Feel Like?
Sunburn is an inflammatory response caused by excessive exposure to ultraviolet (UV) radiation, which damages skin cells.
One important point is that sunburn symptoms do not appear immediately after the skin is burned.
Symptoms usually begin about four hours after UV exposure, become most severe within 24 to 36 hours, and then gradually subside over the next three to five days.
Pain is often at its worst between six and 48 hours after exposure.
Main Symptoms
- Red, hot and painful skin, especially when touched
- Swelling or a feeling of tightness
- Blistering in more severe cases
- Possible headache, low-grade fever, nausea and fatigue
Severity Levels
- Mild, similar to a first-degree burn: Mild redness and stinging, with no blisters. Most cases can be managed at home.
- Moderate to severe, similar to a second-degree burn: Intense redness, swelling and blistering. More careful management is needed because of the risk of infection.
If blisters develop, do not pop them yourself. Blisters act as a natural protective barrier against infection, and breaking them increases the risk of bacterial infection.
2. First Aid: What to Do Right Away
As soon as you notice a sunburn, take the following steps.
① Get out of the sun Move into the shade or indoors as soon as possible to avoid further UV exposure. Additional sunlight can worsen already damaged skin.
② Cool the skin Soak a clean towel in cool water and place it on the affected area, or take a cool shower or bath. Avoid applying ice directly to the skin. Instead, wrap ice in a towel or apply a cool, damp cloth several times a day for about 10 to 20 minutes at a time.
Some sources recommend adding a small amount of baking soda—about 60 grams—to bathwater. However, this is not part of standard dermatology guidelines, and evidence for its effectiveness is limited, so it should be regarded as an optional measure only.
③ Skip the soap when washing Rinsing the burned area with water alone, rather than using soap, can help minimize irritation.
④ Rehydrate Sunburn draws fluid toward the skin’s surface, increasing the risk of dehydration. Drink more water than usual to help prevent it.
3. Relief: Easing Pain and Discomfort
Take a pain reliever Over-the-counter pain relievers such as ibuprofen (including products such as Brufen and Eve) or acetaminophen (including Tylenol, Colfen, Whiteuben and Pancol) may help reduce pain and inflammation when taken as soon as possible.
Moisturize After a shower or bath, while the skin is still damp, apply a moisturizer containing aloe vera or soy for a potentially soothing effect.
It is worth noting, however, that research on the actual benefits of aloe vera has produced mixed results.
Moisturizers containing ceramides or hyaluronic acid may also support the skin barrier as it recovers. By contrast, lotions containing alcohol can dry the skin further and are best avoided.
Mild steroid cream For mild to moderate burns, you can try an over-the-counter 1% hydrocortisone cream up to three times a day for about three days.
Keeping the cream in the refrigerator before applying it can provide an additional cooling sensation. However, evidence for immediate pain relief is limited, so it is best used as a supplemental measure rather than viewed as a cure-all.
Ingredients to avoid Topical anesthetics containing ‘-caine’ ingredients, such as benzocaine, are best avoided because they can cause skin irritation or allergic reactions.
Wear loose, soft clothing Loose, breathable clothing that does not rub against the burned skin can also help reduce pain.
4. Treatment: Recovery and When to See a Doctor
Most sunburns improve on their own within three to five days without special treatment. As the skin heals, it may peel between three and eight days after exposure. Do not pick or pull at peeling skin; let it shed naturally.
Blistering may indicate a second-degree burn and requires more careful attention. Do not force the blisters open, and watch for signs of infection such as drainage, pus or severe redness.
Seek medical attention immediately if any of the following occurs.
- A temperature above 39.4°C (103°F), accompanied by vomiting
- Signs of infection, including pus, severe swelling or spreading warmth
- Severe dehydration, such as dizziness or feeling as though you may faint
- Cold, clammy skin along with dizziness or signs of fainting
- Blisters covering a large area of the body
These symptoms may point to a more serious condition, such as heat exhaustion or an infection, rather than simple sunburn. Do not rely on self-care alone; see a medical professional for an evaluation.
5. Prevention Is Best
Sunburn is not a one-time problem. Repeated exposure causes cumulative damage that can increase the risk of premature skin aging and skin cancer. Before your next day in the water, keep the following tips in mind.
- Apply a broad-spectrum sunscreen with an SPF of 30 or higher to all exposed skin
- Reapply every two hours, and more often after swimming or heavy sweating
- Seek shade around midday, when the sun is strongest
- Wear a wide-brimmed hat, long sleeves and UV-blocking sunglasses
Frequently Asked Questions (FAQ)
Q1. How long does sunburn take to heal? For most mild to moderate sunburns, pain and redness ease within three to five days. The skin may still peel between three and eight days after exposure, and severe burns can take one to two weeks to fully heal.
Q2. Can I pop a blister? No. Blisters help protect the skin beneath them from bacterial infection, so it is best to leave them intact until they subside naturally. If blisters cover a large area or rupture on their own and begin to ooze, keep the area clean. If the condition is severe, seek medical care for wound management.
Q3. Does aloe vera gel really work? Many people use it because it feels cool and soothing, but research is mixed on whether it actually speeds recovery. It is best viewed as a supportive option for moisturization and immediate cooling.
Q4. Can I apply ice directly to sunburned skin? It is best not to. Direct ice can cause frostbite or further irritation on already damaged skin. Wrap ice in a towel or use a cloth soaked in cool water instead.
Q5. When do I need to see a doctor? Seek medical attention promptly if you have a high fever of 39.4°C or higher with vomiting, blisters covering a large area of the body, dehydration symptoms such as dizziness or near-fainting, or signs of infection such as pus or severe swelling.
