Cool water is the fastest way to take the edge off a sunburn. A cool shower, bath, or damp towel on the skin works to calm the inflammation driving the pain. But real relief takes a layered approach: cooling the skin, blocking inflammation from the inside, and keeping the damaged skin moisturized over the next several days as it heals.
Sunburn pain typically peaks between 6 and 48 hours after exposure and resolves in 3 to 5 days. Knowing that timeline helps, because the worst of it is temporary, and everything below is designed to blunt that peak and shorten the misery.
Cool the Skin First
Run a cool (not ice-cold) shower or bath, or soak a clean towel in cool tap water and lay it over the burned area. The cool temperature pulls heat out of inflamed skin and provides near-immediate comfort. You can repeat this as often as you need to throughout the day. Keep each session to about 10 to 15 minutes so you don’t overchill yourself or dry out the skin further.
Avoid ice or ice packs directly on the burn. Sunburned skin is already damaged, and extreme cold can injure it more or cause numbness that masks worsening symptoms.
Take a Pain Reliever Early
An over-the-counter anti-inflammatory like ibuprofen or naproxen does two things at once: it reduces pain and dials down the inflammatory response making your skin red and swollen. Take it as soon as possible after you realize you’re burned. The earlier you start, the more effectively it curbs the inflammation before it peaks. Follow the dosing on the label and continue as needed over the next day or two while pain is at its worst.
Moisturize While Skin Is Still Damp
After a cool bath or shower, gently pat your skin mostly dry and apply a moisturizer while it’s still slightly damp. This locks in hydration at the surface, which helps limit peeling and keeps the tight, stinging sensation in check. Aloe vera gel is a go-to option for good reason: it has anti-inflammatory properties that ease redness and swelling, it’s rich in water so it acts as a hydrating moisturizer, and it contains antioxidants like vitamins C and E that may reduce skin stress. Look for pure aloe vera gel rather than products with added fragrances or alcohol, which can sting.
If the burn is particularly swollen and red, an over-the-counter 1% hydrocortisone cream can help reduce inflammation when applied for a short period. You can use it alongside your moisturizer, applying the hydrocortisone first and letting it absorb before layering moisturizer on top.
What Not to Put on a Sunburn
Petroleum-based products (like Vaseline or heavy ointments) trap heat inside the skin, which is the opposite of what you want. Avoid them until the burn has fully cooled and started healing.
Products containing benzocaine or lidocaine are marketed for pain from cuts and scrapes, so it’s tempting to reach for them. Don’t. They can irritate sunburned skin and sometimes cause allergic reactions that compound the problem. Stick with aloe, a gentle fragrance-free moisturizer, or hydrocortisone.
Drink More Water Than Usual
A sunburn draws fluid toward the skin’s surface as part of the inflammatory response, which can leave the rest of your body mildly dehydrated. You may not feel especially thirsty, but increasing your water intake over the next few days supports healing and helps your skin recover its moisture from the inside out. If you notice dark urine, dry mouth, or dizziness, you’re behind on fluids.
Protect the Burn From More Irritation
Anything that rubs against sunburned skin will make it hurt more. Wear loose, breathable clothing in soft fabrics. Moisture-wicking materials like lightweight polyester or nylon blends are ideal because they pull sweat away without sticking to tender skin. Avoid rough cotton weaves or anything tight across the burned area.
If you need to go back outside while healing, cover the burn completely. Sunburned skin is far more vulnerable to additional UV damage, and a second burn on top of the first dramatically increases pain and the risk of blistering.
If Blisters Form
Blisters mean a deeper, second-degree burn. Leave them intact. The fluid inside is protecting the new skin forming underneath, and popping them opens the door to infection. Cover blisters loosely with a non-stick bandage if they’re in a spot where clothing rubs against them. If a blister breaks on its own, gently clean it with mild soap and water and apply a thin layer of antibiotic ointment before covering it.
Seek immediate medical care if your sunburn comes with blisters covering a large area, fever or chills, nausea or vomiting, or confusion. These are signs of sun poisoning, a systemic reaction that goes beyond ordinary skin damage.
The Pain Timeline
Most sunburns are at their worst between 24 and 36 hours after exposure. That means if you got burned yesterday afternoon, today is likely the peak. The good news is that once you pass that window, the pain drops off noticeably. Most sunburns resolve within 3 to 5 days, though peeling can continue for a week or more after the pain stops. Keep moisturizing through the peeling phase to minimize itching and help skin heal more evenly.