Sunburn prevention and safety tips

According to a 2015 study, 34.2% of U.S. adults experience sunburn yearly. These painful burns damage your skin and increase your risk of skin cancer. Learn how to protect yourself and your family from harmful UV rays so you can enjoy some fun in the sun.

Quick links:

About sunburns

Prevention tips

First aid for sunburns

UV index basics

About sunburns

Sunburn is a form of skin damage caused by excessive ultraviolet radiation exposure. UV exposure wreaks havoc on skin cells, whether from natural sunlight or artificial sources such as sunlamps and tanning beds. 

Beyond immediate discomfort, sunburn significantly increases your risk of skin cancer, premature skin aging, and long-term health complications (DermNet study). 

Sunburn symptoms

Sunburn symptoms depend on your skin type, sun angle, and exposure duration. They include:

• Redness and inflammation: The most immediate sign of sun exposure is skin turning pink or red, and feeling warm to the touch. Severe sunburns create deep, painful redness across large skin areas, indicating significant UV damage.

• Pain and sensitivity: Sunburnt skin becomes tender. Even light touches are uncomfortable.

• Swelling: Ultraviolet radiation triggers inflammation and causes the skin to become puffy and tight. This swelling is your body's immediate response to damaged skin cells.

• Blistering: In more serious cases, you might develop second-degree burns, characterized by fluid-filled blisters. This extensive skin damage increases your infection risk.

• Fever and chills: Extensive sun exposure can trigger whole-body reactions, including mild fever, chills, weakness, and fatigue.

• Long-term effects: Repeated sunburns accelerate skin aging, creating wrinkles, age spots, and texture changes. Those with lighter skin tones experience even more pronounced damage.

When to seek medical attention

If you experience any of these symptoms, seek a healthcare professional:

• Blisters covering a large portion of your body

• Severe pain or extensive redness

• Fever over 101°F (38.3°C)

• Signs of heat exhaustion or heat stroke

• Sunburn that doesn't improve after a few days

Sunburn prevention tips

UV rays damage skin cells within minutes, but a combination of timing, protection, and awareness prevents sunburn at any UV index level. Apply these tips to enjoy the sun without taking home any painful souvenirs.

Use broad-spectrum sunscreen

Apply broad-spectrum sunscreen 15 minutes before exposure to block harmful ultraviolet rays. Choose a sun protection factor (SPF) of 30 or higher, and check that your sunscreen contains titanium dioxide for complete UV protection. 

Reapply every 2 hours. You should also reapply after swimming or any other activity that makes you sweat.

Wear a hat

 

 

A wide-brimmed hat shields your face, neck, and ears from direct sun exposure. Choose at least a three-inch brim for optimal UV protection. 

Here are some other sun hat options to try:

• Bucket hats with neck capes for complete coverage around your head and neck

• Straw hats with UPF-rated materials that block harmful rays

• Safari hats with ventilated mesh panels to stay cool while protected

• Legionnaire caps that cover your neck and ears

• Beach hats with drawstrings to stay secure in the wind

Baseball caps are popular, but they leave your neck and ears vulnerable to burn. Only use partial-coverage hats for brief outdoor tasks.

Use sunglasses

Sunglasses with UV protection shield your eyes and surrounding skin from direct rays. Select sunglasses that block 99–100% of UV rays and wrap around the sides of your face for full coverage. Regular sunglasses without UV protection can damage your eyes by allowing your pupils to dilate while letting in harmful rays.

Here are some features to look for in protective sunglasses:

• Large lenses that cover from eyebrow to cheekbone

• Wraparound styles that block side UV exposure

• Polarized lenses to reduce glare from water and sand

• Impact-resistant materials for active wear

• Proper fit that sits close to your face

Wear protective clothing

 

 

Sun-protective clothing blocks harmful rays more consistently than sunscreen and works all day. Choose tightly woven fabrics in darker colors, and look for clothing with ultraviolet protection factor (UPF) ratings of 50+, which blocks 98% of UV rays.

Here's how to keep you skin safe:

• Long-sleeve shirts that cover your arms

• High-neck styles to protect your chest and neck

• Pants or long shorts for leg protection

• Loose fits that keep you cool while covered

For beach and pool activities, UPF 50+ swimwear provides constant protection without reapplication. SwimZip's sun-protective swimsuits combine style with safety, featuring full-coverage designs and high-visibility colors to keep your family safe during water activities.

Avoid peak sun hours

Plan your outdoor activities when UV levels are lowest. The sun's intensity peaks between 10 AM and 4 PM, when UV exposure causes the most damage to skin cells. Schedule early morning or late afternoon beach trips, sports events, and yard work.

If you have to be outside during peak hours, follow these safe practices:

• Find shade under trees, umbrellas, or covered areas.

• Take frequent breaks from direct sunlight.

• Monitor the UV index for your location.

• Watch your shadow (a shorter shadow means stronger UV rays).

Drink plenty of water

Drinking water helps your body cope with sun exposure and prevents dehydration. Sun and heat increase fluid loss through sweat, while extended periods outdoors tax your body's cooling systems. 

Adults need at least 8–10 glasses of water during sun exposure, with more required for beach activities or exercise. Children and those with light skin colors need extra hydration since they're more sensitive to heat and sunlight.

Avoid tanning beds

Indoor tanning devices expose your skin to concentrated ultraviolet radiation, often stronger than natural sunlight. The World Health Organization classifies tanning beds as carcinogenic, linking them directly to increased skin cancer risk and premature skin aging.

A single tanning session increases your risk of melanoma by 20%. Young people under 35 who use tanning beds raise their melanoma risk by 75% (according to Skin Cancer Foundation).

First aid for sunburns

Mild sunburn symptoms appear within hours after sun exposure. Damaged skin cells trigger inflammation, causing redness, pain, and swelling. Quick action reduces discomfort and prevents further complications.

Start treatment as soon as you notice burning:

1. Cool the skin immediately: Take a shower or bath with cool water—not cold—to reduce heat. Apply damp towels to burned areas for 10–15 minutes. Do not use soap, as it can dry and irritate sunburnt skin.

2. Moisturize while your skin is damp: Use alcohol-free lotions with aloe vera to soothe inflamed skin. Repeat moisturizing several times daily to prevent peeling and help your skin heal.

3. Take anti-inflammatory medication: Use over-the-counter ibuprofen or aspirin to reduce swelling and discomfort. Continue treatment until redness and pain subside, typically 24–48 hours after exposure.

4. Monitor for severe symptoms: Check for blistering, intense pain, swelling, headache, fever, or chills as these signs usually suggest second-degree burns or sun poisoning. Seek medical care immediately if large areas blister or you develop flu-like symptoms.

While your skin heals, follow these practices:

• Stay out of the sun completely.

• Wear loose, soft clothing.

• Keep burned areas covered outdoors.

• Stay hydrated with plenty of water.

• Don't break blisters (this increases infection risk).

• Skip petroleum-based products, which trap heat.

• Avoid topical anesthetics ending in "-caine," which may cause skin reactions.

Most first-degree burns heal within a week. Continue protective measures even after redness fades, as recently burned skin remains sensitive to UV damage. Your burn history accumulates over time, increasing future sun sensitivity and skin cancer risks.

UV index basics

The UV index measures the intensity of ultraviolet radiation from the sun at a specific time and location. The scale runs from 1 to 11+:

• Low (1–2): Minimal UV radiation. Most people can safely stay outside for 1–2 hours without protection.

• Moderate (3–5): UV rays become harmful. Unprotected skin burns within 45 minutes. 

• High (6–7): Strong UV radiation burns unprotected skin in 30 minutes or less. 

• Very high (8–10): Intense UV radiation causes skin damage in 15–25 minutes. 

• Extreme (11+): Severe UV intensity burns unprotected skin in under 15 minutes. 

Check your local UV index forecast daily through weather apps or websites. Plan outdoor activities during lower UV periods and adjust your sun protection based on the current UV level.

Sunburn safety FAQ

How does sunburn affect different skin tones? 

Darker skin tones have more melanin that provides some natural protection but can still burn and develop skin cancer. Lighter skin tones burn more quickly and show redness sooner. Both require UV protection, though signs of damage may appear differently (darker skin may feel warm or tight before visible redness appears).

What's the difference between sunburn and sun poisoning? 

Sunburn affects your skin, causing redness and pain. Sun poisoning is a severe reaction to excessive sun exposure that causes fever, chills, nausea, dehydration, and other symptoms. Sun poisoning requires immediate medical attention, especially when accompanied by blistering sunburns. 

Learn the differences between sunburn and sun poisoning.

Can you get sunburned on a cloudy day? 

You can get sunburned on a cloudy day as up to 80% of ultraviolet rays penetrate light cloud cover. Clouds block visible light but not UV radiation, creating a false sense of security. Many people get their worst sunburns on overcast days because they skip sun protection.

Does a base tan prevent sunburn? 

A base tan provides minimal protection, equivalent to an SPF of 3 or less, but it doesn’t prevent sunburn. Tanning itself indicates UV damage to sensitive skin cells. Every tan increases skin cancer risk and accelerates skin aging. There's no such thing as a "safe" tan.

How do I protect my children from sunburn? 

Children need a combination of sun protection methods. Use UPF 50+ swimwear, broad-spectrum sunscreen, and protective hats. Keep them in the shade during peak hours, and reapply sunscreen every 2 hours. Choose protective clothing over sunscreen when possible.

What sunscreen is best for water activities? 

Choose water-resistant sunscreens labeled for 80 minutes of swimming. Look for broad-spectrum protection with SPF 50+ and titanium dioxide. Reapply after swimming or toweling off or every 80 minutes of water exposure.

Why do some people burn more easily than others? 

People with fair skin produce less melanin, the pigment that helps protect against UV rays. Light skin burns more quickly because of less natural protection. Medications, genetics, and altitude also affect burn susceptibility.

Is it possible to get sunburned through clothing? 

You can get sunburned through clothing because regular clothing offers limited UV protection—especially when wet or loosely woven. A white T-shirt typically provides UPF 5–7, allowing 20% of UV rays to penetrate. Choose UPF-rated clothing for reliable protection.

Further reading

The best kids' sun safety tips

What are polarized sunglasses?

How long after a tattoo can you swim?

What does tanning oil do?

How can I find a modest tween swimsuit?

Resources 

1. Venosa, A. (2024, January 2). Teen Tanning: A Short-Term Decision With Long-Term Consequences. The Skin Cancer Foundation. from https://www.skincancer.org/blog/tanning/

2. Sunbeds and skin cancer risk. (n.d.). Irish Cancer Society. from https://www.cancer.ie/cancer-information-and-support/cancer-types/skin-cancer/sunbeds-and-skin-cancer-risk

3. Holman, D. M. (2018, March 14). Prevalence of Sun Protection Use and Sunburn and Association of Demographic and Behaviorial Characteristics With Sunburn Among US Adults. National Library of Medicine. from https://pmc.ncbi.nlm.nih.gov/articles/PMC5876912/

4. Ngan, V. (2005). Sunburn. DermNet. https://dermnetnz.org/topics/sunburn