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Last Updated on May 12, 2025 by Giorgia Guazzarotti

4 natural sunburn remedies

Got a sunburn? You can turn to corticosteroids to reduce the inflammation. It’s what the doctor would recommend. It’s also pretty harsh. Isn’t there a gentler way to heal this thing fast? Spoiler: yep. And it doesn’t involve smelling like a pharmacy. Mother Nature has given us plenty of natural sunburn remedies – and they’re scientifically approved too! Here are three natural, science-backed ways to soothe a sunburn naturally and help it heal faster (and one you should avoid like the plague):

What Is A Sunburn?

A sunburn – red, painful and hot to the touch skin – happens when you spend too much time in the sun without adequate sun protection. Here’s how it works: Melanin, the pigment that gives skin its natural colour, is your natural sunscreen. When you’re in the sun a little too long, your body doubles down on melanin production.

In other words, you tan. Yep, you’ve read that right. A tan is your body’s natural defense against sun damage. But don’t get too excited about that glow. The merest hint of a tan is your body’s way of telling you, “Get out of the sun NOW!” If you don’t, all hell breaks loose. Unable to handle the excess UV radiation, your skin gets damaged. Skin cells die off. Blood vessels dilate to increase blood flow and bring immune cells to the area to heal it faster.

This repair mechanism triggers redness, swelling and inflammation. In other words, a sunburn. And if you’re wondering why it hurts so much, it’s because your skin is literally injured. The nerve endings are exposed and irritated. That stinging feeling when you put on clothes? Yep, that’s your skin crying.

A sunburn will eventually heal on its own. But some of the damaged cells will have mutations that your body can’t repair. One day, these mutated cells may become cancerous. Wear your sunscreen, ladies! Yes, even on cloudy days. UV rays don’t care about clouds.

The sunburn will eventually heal, but some of the surviving cells will have mutations that escape repair. These cells could eventually become cancerous. Which is why your ‘just a light tan’ might not be as harmless as it looks.

Related: A Tan Isn’t Worth Dying For

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What Are The Symptoms Of Sunburn?

You’ve got a sunburn if you’re experiencing:

  • Pinkness or redness
  • Swelling
  • Pain
  • Itching
  • Skin that feels hot to the touch
  • Small fluid-filled blisters
  • Headache, fever and nausea (if the sunburn is severe)

Also, prepare for that weird tight skin feeling and a few days of looking like a lobster in clothes you now regret wearing. Ouch! And heads up: the symptoms often take a few hours to show up after sun exposure, so don’t think you’re in the clear just because your skin looks fine when you leave the beach.

How do you treat a sunburn? Here are the best (and worst) natural sunburn remedies:

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Natural Sunburn Remedy #1: Aloe vera

WHY IT WORKS

The Journal of Ethnopharmacology confirmed what we all already knew: aloe vera has anti-inflammatory properties that soothe inflamed and irritated skin. While it’s at it, Aloe Vera also moisturises skin, making it softer. This helps with the peeling that always comes along with sun damage, too. It’s also rich in antioxidants like vitamins A, C, and E, which help speed up recovery and repair the skin barrier.

HOW TO USE IT

You can use an aloe gel/cream, like Benton Aloe Propolis Soothing Gel. Or you can extract juice directly from the plant and apply it on the sunburn. Whatever you do, don’t use anything that also contains lidocaine or benzocaine- they can cause an allergic reaction and make your sunburn worse! Quick tip: Pop your aloe gel in the fridge for extra cooling relief. Your skin will thank you.

P.S. This is my fave natural sunburn remedy. I’ve always relied on it in the past and it never let me down.

Related: 9 Soothing Ingredients That Calm Down Irritated And Sensitive Skin

Natural Sunburn Remedy #2: Cucumbers

WHY IT WORKS

Ever wondered why your grandma used cucumbers for everything? A 2010 study shows cucumbers have analgesic properties that can lessen pain. Plus, like Aloe Vera, cucumbers are mostly made of water. Translation = they’re super hydrating. They also contain vitamin C and caffeic acid, which help calm skin irritation and reduce swelling. Who knew your salad had skincare powers?

HOW TO USE IT

With a blender, turn your cucumbers into a paste. Apply the mixture on the sunburn. It’ll reduce the inflammation and make your skin softer, too. No blender? No problem. Chilled cucumber slices work in a pinch. Just lay them on the burnt area and chill out (literally).

Natural Sunburn Remedy #3: Cool milk

WHY IT WORKS

Amy Pappert, dermatologist at the University of Medicine and Dentistry of New Jersey, recommends treating a sunburn with milk: “Milk is the beverage of choice for relieving the discomfort of sunburn. The coolness soothes the initial heat felt by the skin and the milk will create a protein film that helps ease the discomfort.” That protein film? It acts like a temporary barrier that locks in moisture and gives your skin a moment to catch its breath.

HOW TO USE IT

Apply cool (not cold!) milk with a clean cloth or gauze to the sunburned area to soothe the inflammation. Stick to plain, whole milk. None of that fancy vanilla almond oat business. You need the fats and proteins in the real deal.

A Natural Sunburn Remedy You Should NOT Try: Ice pack wrapped in a towel

Common sense says that cooling your skin is the best way to soothe a sunburn. Wrong. Putting ice or ice packs on the sunburn may give you some relief in the short term, but it slow down the healing process in the long run.

A 2002 study tested the effectiveness of a cooling treatment similar to ice compared to a placebo to soothe burns. The results? The cooling treatment didn’t reduce pain or inflammation any better than the placebo.

Worse, it can actually do more damage. In 1997, researchers tried to soothe burns with ice cubes and other treatments, for around 10 minutes each. Ice cubes caused “the most severe damage.”

Turns out, putting ice on burns can cause frostbites and harm skin. Don’t do it!

How Long Does A Sunburn Take To Heal?

Most mild to moderate sunburns start to feel better in 3 to 5 days and are fully healed within 7 days. Peeling usually kicks in around day 3 or 4. If you look like you dipped yourself in lava and blistering starts, you’re looking at 10+ days of healing – minimum. Severe sunburns with blistering, headaches, nausea, or dizziness? You need to call your doctor.

When To See A Doctor

Call your doc or head to urgent care if:

  • You have severe blistering over a large area
  • You’re running a high fever or feel nauseous
  • You see signs of infection (oozing, pus, or weird smells)
  • Your skin isn’t healing or feels worse after a few days

Sunburns may seem like a temporary ouch, but they’re real skin injuries – and ignoring a serious one isn’t cute.

Extra Tips To Heal Sunburns Faster (Without Making It Worse)

No hot showers. Keep it lukewarm and skip the soaps and scrubs.

  • Hydrate like it’s your full-time job. Your body loses fluids during a sunburn. Drink water. Then drink more.
  • Don’t pop the blisters. Yes, it’s tempting. No, don’t do it. You’re just inviting infection.
  • Avoid tight clothing. Let your skin breathe. Loose, cottony clothes are your best friends right now.
  • No exfoliation. Not now. Not tomorrow. Not until the peeling is completely over.

The Bottom Line

Getting sunburnt sucks. But armed with a few fridge staples and a little know-how, you can calm the sting, hydrate your skin, and speed up healing – without making things worse.