Sunburn self-care: How to heal your skin after too much sun

Sunburn increases your risk of skin cancer, so it's important to protect yourself every day.

Sunburn self-care starts before you even go outside — by putting on sunscreen and covering up. But what if you forget, miss a spot or end up staying out longer than your sunscreen can protect you? How do you heal your skin after too much sun exposure?

Help is on the way — just in time for UV Safety Awareness Month in July.

Dangers of sunburn

If you've experienced a bad sunburn, you're certainly not alone. More than one in three adults and more than half of children and adolescents say they've had at least one sunburn in the past year.

Aside from being painful, a sunburn can be dangerous both short- and long-term. Exposure to ultraviolet rays from the sun damages DNA, which can cause cell death and inflammation (swelling). This doesn't just affect the top layer of skin; damage can penetrate several layers deep.

If you're exposed to the sun without protection, you may have signs of skin damage within an hour. The surface will appear red, become warm and may be painful to touch.

But the full extent of the damage from a bad sunburn may not be clear until several hours after exposure. Blisters may appear, which can become infected. Sunburn can also cause an allergic or immune response, leading to itching and hives.

In severe cases, sun exposure can also cause fever, nausea, vomiting, pain, headache, dehydration and dizziness. These are common signs of sun poisoning. If you experience any of these symptoms after sun exposure, it's time to visit a doctor.

The dangers of sunburn continue — even after the redness fades and you start feeling better. Sunburn increases your risk of skin cancer. In fact, experts estimate that your risk of melanoma — the deadliest form of skin cancer — doubles if you have had five sunburns in your life.

Sunburn self-care: Home remedies

If you've gotten a sunburn despite your best intentions, it's helpful to know the next steps for treatment and feeling better. Here are some sunburn home remedies that can help soothe your skin.

Cool it down

• Take a cool bath: Add colloidal oatmeal or baking soda to a tub full of water. After a gentle soak, pat yourself dry with a clean towel — making sure you don't rub.
• Apply cold packs: Fabric-covered bags of ice or a wet washcloth can help cool down the skin.
• Use calamine lotion: This can be extra soothing as it works to relieve the stinging feeling. Try chilling the lotion in the refrigerator or a cooler before applying.

Replace moisture with natural hydration

• Slather your skin with aloe vera lotion: Aloe vera is a natural product that can help fight inflammation and soften the skin. Applying it can prevent peeling and add moisture back to the skin after a sunburn. Ideally, you want to put this on right after you get out of the tub to lock in moisture. Reapply as necessary to relieve discomfort.
• Drink plenty of water: Electrolyte solutions or other hydrating drinks can also be used to replace fluids. Eating lots of fruits and vegetables — especially cucumbers, which are more than 90 percent water — are also naturally hydrating.

Reduce pain

• Prioritize pain relief: Over-the-counter pain relievers like acetaminophen or ibuprofen can help relieve pain in the first 24 hours. Be sure not to take more than the recommended dose.
• Choose breathable clothing: Avoid wearing tight clothing and opt for natural fibers (like cotton or linen) to allow for airflow.

What not to do for a sunburn

Sunburn self-care also includes avoiding certain activities. For example, taking a dip in a chlorinated pool may irritate the skin more. (Plus, more time in the sun is the last thing you need.)

Some other things not to do include:

• Bubble baths
• Applying ice directly to the skin
• Oil- or petroleum-based product
• Perfumes or colognes that contain alcohol
• Beverages with alcohol, caffeine, or lots of sugar
• Popping blisters (allowing them to heal naturally will reduce the risk of scarring, too)

Protecting yourself against sunburn

One good thing about getting a sunburn? It feels bad enough that you won't want to go through that again. Here are some ways to protect yourself next time.

Understand sun exposure

• Protect yourself from the sun every day, not just when you're at the beach or pool. Skin damage can occur in just 20 minutes of exposure.
• Whenever possible, cover your skin with breathable UV-blocking clothing — long sleeves and long pants.
• Apply sunscreen to any exposed skin, especially your face and neck. Look for an SPF of at least 30 and reapply if you're swimming or sweating.
• Seek shade or shelter whenever you can, especially between peak sun hours of 10 a.m. and 4 p.m. Bring a sun umbrella or other covering to the beach or pool, choose to sit under the shade of a tree and consider the available shade when choosing a hiking trail.
• Wear a wide-brimmed hat to protect your scalp, ears, face and neck from the sun.

Know your risk factors

Sunburn risk factors include:

• Skin type: People with sensitive or light-colored skin — including babies, children and older people — are more prone to sunburn.
• Medications: Certain medications can make the skin more likely to burn. These medications include antibiotics like doxycycline, oral contraceptives, antifungals and some common pain relievers like ibuprofen and naproxen.
• Time and season:In most places, the sun is strongest during the summer, especially on cloudless days. But you can get a sunburn at any time of year — even in winter — and when it's cloudy.
• Location: The sun is strongest near the equator, making sunburn more likely. You are also more likely to get a sunburn at higher altitudes where the atmosphere is thinner

While preventing sunburn is top of mind in the summer months, it's important to protect your skin every day of the year.