Beat the Burn: Top Tips for Sunburn Prevention

Sunshine, laughter, and long, lazy days — summer is more than a season — it's a vibe! 

But even as the summer sun beckons us outdoors with its warmth and promise of a vitamin D boost, those same rays can leave our skin tender and red, with a painful sunburn. The more time we spend outdoors, the smarter we must be about protecting our skin.

What are the ways you can shield your skin from sun damage? Read on for a few easy tips to help prevent sunburns all summer.

A sunburn is a form of radiation injury affecting the skin caused by excessive exposure to ultraviolet (UV) radiation from the sun. This disrupts the normal functioning of your skin, leading to the familiar redness, pain, and burning sensation we associate with sunburn. But this is just the tip of the iceberg!

Chronic sun exposure can lead to:

UV radiation damages collagen and elastin, the proteins that are essential for keeping the skin elastic and looking young. This breakdown contributes to the formation of wrinkles, fine lines, and a leathery texture thus accelerating the ageing process of skin, also referred to as photoaging. (Not exactly the sunkissed beach glow we were hoping for!)

UV radiation has a mutagenic effect, damaging the DNA in skin cells. These mutations may cause cells to multiply uncontrollably, which can lead to skin cancer. The likelihood of getting skin cancer goes up with the number of sunburns one has over their lifetime.

While sunburns are no fun at any age, they can be particularly worrisome for children and teenagers. Here's why: Studies indicate that experiencing as few as five severe sunburns during the ages of 15 to 20 can significantly elevate the risk of melanoma by 80% and that of nonmelanoma skin cancers by 68%. That's a big jump! So, protecting young skin from the sun becomes even more important.

Sunburn is mainly caused by ultraviolet (UV) radiation emitted by the sun. Are there any distinctions between UVA and UVB rays?

• UVA rays penetrate the skin's lower layer deep into the dermis, contributing to premature ageing and wrinkling.
• UVB rays damage the epidermis, the skin’s outer layer. This damage triggers the inflammatory response characteristic of sunburn.

Sunburn serves as a warning sign of underlying damage inflicted by UV rays. The signs and symptoms of sunburn typically appear within a few hours of sun exposure and may worsen for 24-48 hours. They include:

• Erythema: Redness ranging from mild pink to a deep red.
• Pain: Sunburned skin can be tender, sore, or even feel prickly.
• Oedema (swelling): The affected area may become swollen and inflamed.
• Blistering: Small fluid-filled blisters may form on the sunburned skin in severe cases.
• Desquamation (peeling): As the skin heals, it may begin to peel several days after exposure.

In rare instances, sunburn can be severe and require medical attention. Watch out for these warning signs:

• Fever: A high body temperature can accompany severe sunburn.
• Chills: The body may experience chills as it attempts to combat the inflammation.
• Nausea and vomiting: Sunburn can cause stomach upset, leading to nausea and vomiting.
• Dehydration: Sunburned skin loses fluids more readily, increasing the risk of dehydration.

Sun Protection Factor (SPF) is a rating system that tells you how much sun exposure it will take to sunburn your skin when wearing sunscreen compared to not wearing any sunscreen. SPF in sunscreen essentially indicates the effectiveness of sunscreen in shielding the skin from UVB rays, which primarily lead to sunburn and play a role in the development of skin cancer. Think of it like a shield — the higher the SPF, the stronger the shield against sunburn-causing UVB rays.

An SPF of 15 filters out roughly 93% of UVB rays, while an SPF 30 blocks about 97%. Higher SPFs offer progressively more protection.

It's important to remember:

• SPF doesn't guarantee immunity: No sunscreen is 100% effective. Even with sunscreen, you can still get sunburn. 
• SPF doesn't block everything: SPF ratings primarily focus on UVB rays, the main culprit behind sunburn. Broad-spectrum sunscreens offer additional protection from UVA rays, which contribute to premature ageing and wrinkles.

Skin colour is determined by melanin, which is a pigment produced by cells called melanocytes. However, melanin also acts like nature’s built-in sunscreen, absorbing and scattering UV rays from the sun. This higher melanin content provides inherent sun protection, which is why people with darker skin tones tend to sunburn less easily.

But it’s important to know that melanin doesn't offer complete protection. Here's why everyone needs sunscreen, regardless of skin tone:

• Genetics and sun exposure can also affect your skin’s tendency to get sunburnt. 
• The SPF rating on sunscreen refers to its ability to block UVB rays, the primary cause of sunburn. It doesn't take into account the inherent sun protection offered by melanin. So, while someone with darker skin might not burn as quickly, they are still susceptible to UVB damage.
• UVA rays — compared to UVB rays — penetrate deeper into the skin, eventually leading to premature ageing and wrinkles. Melanin offers some protection against UVA rays but not as much as UVB rays. Therefore, everyone needs a broad-spectrum sunscreen that protects against UVA and UVB rays.

• Fair skin: Always opt for SPF 30 or higher.
• Light brown skin: SPF 15 or higher is recommended.
• Olive or dark brown skin: SPF 15 is generally sufficient, but consider SPF 30 for prolonged sun exposure.

• Sensitive skin: Use fragrance-free, mineral-based sunscreens with zinc oxide or titanium dioxide. These ingredients offer physical protection and are less likely to irritate sensitive skin. Pure physical sunscreens are preferred for children, pregnant and lactating females, and people with sensitive skin.
• Oily skin: Opt for oil-free, non-comedogenic sunscreens labelled ‘non-acnegenic’ to avoid clogging pores. Lightweight gel or mattifying formulas are ideal for oily skin.
• Dry skin: Choose a moisturising sunscreen with ingredients like hyaluronic acid or ceramides. These ingredients provide hydration and prevent dryness. Look for cream-based formulas for added moisture.
• Family-friendly sunscreens: Look for mineral-based, broad-spectrum sunscreens labelled ‘water-resistant’ for active families. Consider spray-on sunscreens for more accessible application on squirmy kids, but rub it in thoroughly.

Sunburn is largely preventable with a proactive approach. Here's what you can do to better your skincare during the summer:

Did you know that most people only apply 25%-50% of the recommended amount of sunscreen? Broad-spectrum sunscreens shield you from UVA and UVB rays, which penetrate clouds, contribute to premature ageing and are present year-round. Doctors recommend applying a broad-spectrum sunscreen (SPF 30 or higher) in the morning daily, regardless of cloud cover or if you are staying inside.

“A good rule of thumb for the face and neck is the ‘two-finger rule’. Squeeze out a line of sunscreen about the length of your index and middle fingers. This is enough to cover your face and neck adequately,” says Dr Ankita Sheth, a Mumbai-based dermatologist. “Additionally, liberally apply sunscreen to any skin that is exposed, including the tops of your ears, the bridge of your nose, the area around your eyes, the tops of your feet, and the backs of your hands. You can even use a lip balm with SPF,” she continues. 

Sunscreen’s effectiveness wears off over time. Here’s how to reapply without ruining your look:

• Frequency: Reapply sunscreen every two hours or more if you’re sweating or swimming.
• Makeup-friendly reapplication: Consider using a powder sunscreen or a spray designed for reapplication over makeup for the face. These options allow for a quick touch-up without messing up your foundation.
• Blotting and reapplying: If you’re worried about smudging makeup, try gently blotting your face with a tissue to remove excess oil and sweat before reapplying a light layer of sunscreen.

• Cleanse wisely: Sweat, dirt, and oil can form a barrier, reducing sunscreen's effectiveness. Clean your face two times a day using a mild cleansing product that matches your skin type prior to applying sunscreen. This allows sunscreen to better protect your skin and prevent clogged pores.
• Moisturise regularly: Sun exposure can dry out your skin. Look for a lightweight, oil-free moisturiser with SPF 30 or higher for daily use. 
• Drink up: Summer heat and sun exposure increase water loss through sweat. Dehydration can worsen sunburn and make your skin look dull. Strive to drink eight glasses of water a day, modifying this amount according to how active you are. Look for serums containing hyaluronic acid, which you can apply underneath your sunscreen. These ingredients attract moisture to the skin, keeping it from becoming dry.
• Consider facial mists for a refreshing spritz throughout the day, especially after sun exposure.
• Load your dish with colourful fruits and vegetables packed with antioxidants. Berries, leafy greens, tomatoes, and even dark chocolate are packed with antioxidants that aid in safeguarding your skin against sun damage by combating free radicals.
• Omega-3 fatty acids reduce inflammation and promote overall skin health. For plant-based omega-3s, consider incorporating flaxseeds, walnuts, and chia seeds into your diet.

• Take a lukewarm bath or use cool compresses drenched in aloe vera juice on the impacted area. This reduces inflammation, giving sunburn relief. Steer clear of taking hot showers or baths since they could additionally aggravate your skin.
• Aloe vera gel is a natural treatment known for its cooling and anti-inflammatory effects. Apply fragrance- and alcohol-free aloe vera gel or a gentle moisturiser to the sunburned area several times daily.
• A sunburn draws fluids to the skin’s surface, increasing your risk of dehydration. Restore your body’s hydration levels by consuming ample water and drinks high in electrolytes.
• Avoid exposure to direct sunlight until the sunburn has healed.
• If you must go outdoors, cover up with loose-fitting, breathable clothing and a wide-brimmed hat.

While most sunburns heal with proper care, sometimes additional treatment is necessary:

• Over-the-counter pain relievers can help manage sunburn pain.
• A prescription-strength hydrocortisone cream or a stronger concentration of aloe vera gel may also help.

While some home remedies, such as yoghurt, cucumber slices, or oatmeal baths, may offer temporary relief, there’s limited scientific evidence to support their effectiveness. These remedies could even irritate sunburned skin further. It’s always best to prioritise medical advice and proven treatments for sunburn.

Sun exposure can be even more intense at higher altitudes or near the equator. Keep a travel-sized bottle of sunscreen in your bag for easy reapplication throughout the day, even if you are on vacation. 

Sun-protective clothing with a tight weave (long sleeves and pants) offers excellent physical protection. Look for clothes labelled with UPF (Ultraviolet Protection Factor) ratings.

The sun emits its most intense rays from 10 a.m. to 4 p.m. During these peak times use two forms of sun protection, so along with your sunscreen use a scarf to cover your face or seek shade under umbrellas, trees, or canopies whenever possible.

Tanning beds emit UVA rays, which lead to early ageing and increase your risk of developing skin cancer. Skip the artificial tan and embrace your natural skin tone. For a healthy glow, consider self-tanning lotions or makeup that provide a bronzed look without the risk.

Get ready to enjoy the sunkissed glow without fearing the burn! Before you head out to soak up the sun, keep these suggestions in mind to ensure your skin remains protected and radiant throughout summer.