Sunburn needs time and protection from further sun exposure. A soothing product cannot undo the damage or make another afternoon of sunbathing safe. If your skin is sore after a day outdoors, change the plan: focus on comfort, check for warning signs and let it recover.
What to do as soon as you notice sunburn
The NHS sunburn guidance recommends getting out of the sun, cooling the skin with a cool shower, bath or damp towel, and applying unperfumed moisturiser or aftersun. Drink water and avoid alcohol. Paracetamol or ibuprofen may help with pain; follow the leaflet and ask a pharmacist if you are unsure whether either is suitable.
Do not put ice or petroleum jelly on sunburn, burst blisters, pull off peeling skin or wear tight clothing over it. Keep the affected area covered from sunlight until it has healed. Sunburn often improves within about a week, but this is not a promise that every burn will settle that quickly.
When sunburn needs medical advice
Contact an urgent GP service or NHS 111 if sunburn causes blistering or swelling, a high temperature or shivering, dizziness, unusual tiredness, nausea, headache or muscle cramps. A baby or young child with sunburn also needs urgent advice. Redness can be less obvious on brown or black skin; soreness and heat still matter.
Call 999 for suspected heatstroke, including confusion, a seizure, loss of consciousness, very high temperature or fast breathing. Someone who remains unwell after 30 minutes of cooling down, resting and drinking fluids also needs emergency help. Do not wait for that period if severe symptoms are already present. Follow the NHS heatstroke advice. Abroad, use the local emergency service.
What actually causes sunburn?
Sunburn is damage from ultraviolet radiation. WHO explains that UVB is the main cause of sunburn, while UVA penetrates deeper into the skin and contributes to premature ageing. Both can harm skin. Solar UVC is filtered out by the atmosphere; it is not the usual cause of holiday sunburn. See WHO’s explanation of the different UV bands.
Make the rest of the holiday easier
Give yourself alternatives to the beach: an indoor gallery, a shaded lunch or a quiet afternoon at your accommodation. Check cancellation options for outdoor activities rather than feeling obliged to continue because you have already booked them.
For clothing, think about where seams, straps and waistbands will sit. A roomy outfit is easier to arrange around a sore shoulder than a close-fitting top. Our beachwear ideas can help with outfit planning, but a sheer cover-up should not be your only sun protection.
Protect your skin on future days outdoors
There is no universal number of safe hours in the sun, even with sunscreen. The NHS recommends SPF 30 or higher with at least four-star UVA protection, alongside shade and suitable clothing. Reapply at least every two hours and after swimming, sweating or towelling, following the label. In the UK, take particular care between 11am and 3pm from March to October.
Pack sunscreen somewhere easy to reach, alongside a hat and a covering layer. Check the day’s UV forecast before deciding on outdoor plans; the temperature alone is not a useful measure of UV exposure. WHO recommends sun protection when the UV index is three or above.
Updated 9 October 2026. General information based on the linked NHS and WHO guidance; seek medical advice for an individual burn.
