Living on planet Earth, all of us have experienced a sunburn at one time or another. I am an expert in running from the sun. To paint a picture of why I’ve developed this skill, I was once asked by a medical professional if I was partially albino (I am not). But as pale as I am, I have come up with a number of strategies that have worked to prevent sunburns for me.  So read on to see how to stay cool and protected and enjoy your vacation!

What is a Sunburn?

Our sun emits Ultraviolet (UV) radiation along with visible light. This is normal, however it is harmful to our cells. Remember that the sun is a giant nuclear reaction hanging in the sky, radiating heat and light. Exposure to UV light harms our cells and damages our DNA strands. UV rays from the sun are just much lower energy waves compared to radiation from a nuclear reactor, and therefore are not typically deadly, just harmful. There are different degrees of sunburn based on how much radiation you were exposed to. 

First-degree sunburns are the most mild. This is largely topical damage, with just the outer layer of skin suffering harm. Your skin will turn red, and sensitive, and it may peel. As the burn develops you may feel the affected area emitting heat. 

Second-degree sunburns are more serious. These burns have all the symptoms of first-degree burns, but additionally blisters develop. The area of your burn may swell, with the skin feeling tight, swollen, and dry. The damage to your skin is several layers deep. The healing process involves the blisters bursting or reabsorbing, shedding skin, and the swelling vanishing. 

Third-degree burns are the most serious type and require professional medical intervention. In this case, the radiation has blasted through your skin, nerves and fat. The affected area may feel numb and blister severely. You may get a fever, chills, and nausea. Dehydration with third degree burns is common. Emergency care is absolutely needed. 

I have only suffered from second-degree sun burn once, luckily. I was graduating from college, and due to COVID-19, commencement was held outside in a stadium. When I sat, my graduation gown only came down to about my midthigh. I was wearing a short dress underneath. After hours of name-calling, speech giving, and roasting in the sun I noticed my legs were pink. A day later I had blisters, swollen legs and extreme pain. 

Part of why I fared so poorly is because of the fairness of my skin. Other people with darker skin tones may find that sun exposure leads to a tan, rather than a burn. Melanin is a chemical that is produced by special cells. It causes your skin to darken as a natural defense against the UV radiation. However, the melanin production and resulting tan are a result of UV damage; your body is responding to the damage to prevent more. Tanning is skin damage, and increases your risk for cancer, just like a sun burn. (Note: the risk comes from the sun exposure in the effort to achieve a darker skin tone, not for people with naturally dark skin tones. They have the lowest risk for skin cancer)

Tactics for Avoiding a Sunburn

There are tons of ways to avoid getting a sunburn. The most well-known method is to, of course, wear sunscreen. You should look for a waterproof or sports sunscreen if you are going to be swimming or sweating. It is also worth looking into your destination. Some places require the use of reef-safe sunscreen. These formulations are safe for fish and reefs when they dissolve into the water. 

In addition to all these considerations, you are going to want to look at the SPF rating of your sunscreen. The higher the better. The SPF rating is a multiplier. For example, if you can spend 10 minutes in the sun before you start to burn, you multiply the SPF rating by that 10 min to get how long you can be exposed wearing the sunscreen. For a SPF 30 bottle, you can be out for 300 minutes, or 5 hours. Of course, you have to apply this formula to yourself and have an idea of what your average burn time is.  It’s really hard for me to predict how long it will take to burn without sunscreen, so I tend to err on the side of caution and assume I will start burning in the first five minutes or so.

There are also different kinds of sunscreens, with the two main formulations being mineral based and chemical based. Mineral-based sunscreens are usually made with zinc or titanium oxide and are well-known for being thicker and leaving a white tint to your skin. These types of sunscreens leave a physical barrier on top of your skin that reflects the UV light. Chemical-based sunscreens get a bad rap for “causing cancer” but there is no medical evidence proving normal sunscreen use causes cancer. However, there is loads of evidence saying that the sun does. Chemical-based sunscreens typically contain avobenzone, oxybenzone, octisalate, or other active ingredients. These chemicals absorb UV waves and convert them into heat, which dissipates off of your skin. Chemical-based sunscreen is more aesthetically pleasing as it is a clear coat, but it does tend to clog pores or irritate skin more commonly than mineral-based sunscreens. Find what you prefer!

Sunscreen is also sold in a variety of forms that let you apply it in different ways. Spray cans tend to offer quick, easy coverage (but remember to rub it in!). Very useful when trying to apply to a small, antsy child. Creams must be applied manually, but offer excellent coverage. Sunscreen sticks apply like deodorant, keeping your hands clean, but they may be more expensive. Each has their pros and cons, and it is up to personal preference. I use the cream because of the good coverage.

Ideally, sunscreen is applied to dry skin, is rubbed in, and is given time to soak into your skin before you go into the sun. I reapply every two hours, though if you are in a milder climate and have a higher SPF, you may be able to stretch that number to three or four hours. Don’t forget the tricky spots: your toes or feet if they are exposed, ears, scalp (watch for your part if you have long hair),and hands.

Keep in mind that this is assuming perfect conditions– your clothes aren’t rubbing the sunscreen off, water and sweat aren’t washing it away, and when applying it you got thorough, even coverage. (ha!) Do not be fooled by overcast days- while it does offer more protection you can still absolutely get sunburnt on a cloudy day, it just takes longer. Snowy conditions offer the opposite problem, with the ground cover reflecting the light back up at you from the ground it is very easy to get burnt, especially on your face. 

While I do use sunscreen, what I find that works better is simply covering up. It is easier, doesn’t require re-applying, and can protect your limbs from bugs, animals, and brush as well as the sun. So I always travel with a variety of hats and long sleeves. When you swim, wear a rashguard (your top is what tends to be above the water and exposed to the sun). 

After getting a wicked sunburn on the backs of my legs in the Galapagos I also started wearing leggings when I snorkel. The fabric doesn’t mind the water and often feels like wearing a wet suit. 

I often take this concept of covering up to extremes, as I typically care more about not roasting then my appearance. But you don’t have to compromise! Coverage can be cute! Breezy maxi dresses, cotton harem pants, and white button-ups all work to keep the sun off your skin and are fashionable vacation staples. A sun hat with a ribbon works just as well as a safari hat, just with added style. Sunglasses are a great way to protect your eyes and dress up an outfit. Did you know that there is skin behind your eyeballs, and that skin can get burned? 

Avoiding sun exposure isn’t limited to how you dress. It can also look like taking night time beach strolls, hiking on a shady path, or simply standing in the shade while waiting outside. 

You can also travel to places where catching rays is not the main activity. If you choose that route, avoid destinations near the equator or with poor atmospheric conditions which increase UV waves in the air. New Zealand is located right beneath a hole in the ozone layer, and the sun there burns you much quicker. Higher elevation places have thinner air, which makes the suns’ rays more penetrating.

How to Treat a Sunburn

Ok, so you got a sunburn. It happens. Maybe you don’t even know how bad it is yet, but you can feel it coming on. In the worst case, you’ll know in a day, since sunburns can take up to 24 hours to fully show the damage. Determine what type of sunburn you have. If it’s a first- or second-degree burn, your treatment plan is the same. If it’s a third-degree burn, seek medical attention immediately. 

For first and second degree burns, hydration and cooling are going to be your mantra. If the sunburn is fresh, cool your legs in a bath, or apply a cool compress. This is a common step with regular burns as well, and can actually make a huge difference. By applying a cool surface to your skin, heat is drawn out of the skin. The longer and slower you spend on that step, the better the outcome. If you can’t soak in a cool bath and need to be out and about, wear loose, cool, non-constricting clothes. Apply moisturizing lotion frequently. For this everyone has their favorite: aloe vera,calamine lotion, hydrocortisone cream. I have also found lotions with lidocaine added to help with the pain. You can also refrigerate your lotion or cream for an especially pleasant application.

The most important thing you can do is to protect your sunburned skin from further damage. Cover up the affected area and slather it with sunscreen. Already burned skin has very little tolerance before the damage worsens. 

Drinking water and staying hydrated will also help in the long-term.

If you’ve got a second degree burn, leave your blisters alone. They will drain on their own and heal over. Popping them increases the risk of infection and does not accelerate the healing process. 

Keep in mind, you can take pain killers to help with the symptoms. Advil or aspirin for the pain, Ibuprofen is both a painkiller and an anti-inflammatory which may help with water retention and swelling. Other than that, time heals all wounds. With each day that passes you should see progress towards healing. 

Finally, if you are at risk for skin cancer, because of your complexion, family history, or repeated sun exposure, please get checked out by a dermatologist once a year. Skin cancer is in some ways the ‘best’ kind of cancer because it is so preventable, visible, and treatable. Stay safe– beauty awaits!