Preventing sunburn is a metaphor for life. But let’s actually discuss prevention literally.

Prevention is always the best method. Without sufficient foreshadowing, one can impulsively go for a “mental health walk” at 1 p.m. in the summer with zero SPF and improper clothing. 

First, wear lightweight protective clothing. Clothing is underrated. It’s basically guaranteed protection. Light weight and light colored long sleeves actually provide a barrier, unlike tank tops. A hat protects face, scalp, and neck. UPF-rated clothing is even better. Walmart sells UPF 50 long-sleeve hoodies that are excellent. Also buy UV blocking sunshades, these are essential. 

The sun is strongest between 10 a.m. and 4 p.m. Try to avoid prolonged exposure during those hours. If you are out during peak hours, take shade breaks.

Don’t trust clouds or cool weather. Up to 80% of UV rays still get through clouds. That’s why people get surprise burns on cloudy beach days, cool or windy days, and in high-altitude places. If it’s bright enough to see clearly, UV is still hitting you.

Build a gradual “base” rather than going all-in. Burns usually happen when you go from zero to one hundred. Instead, start with 15–30 minutes of exposure every day. Increase slowly over the weeks. Always combine with sun protection clothing and sunscreen. A base tan doesn’t fully protect you, but it does reduce how easily you burn. 

When you are on the beach exposing skin, use SPF. Use about a shot glass amount for your whole body. Most people under-apply by like fifty percent, which basically cuts the SPF in half. Don’t forget ears, back of the neck, and tops of feet. Reapply every 2 hours or sooner if sweating or swimming. Prioritize mineral sunscreens formulated with zinc oxide or titanium dioxide. Unlike many chemical-heavy sunscreens, these mineral sunscreens don’t expose your body to as many absorbed toxins, and in effect, do not cause hormonal disruption and skin irritation. Look for brands such as All Good, hellobello, La Roche-Posay, EltaMD, Blue Lizard, and CeraVe. 

If you do find yourself with a surprise burn, prioritize 100% pure Aloe Vera. Brands like Seven Minerals or Earth’s Daughter avoid the artificial green dyes, alcohol, and fragrances, as those additives can further irritate damaged skin. 

Second, take a cool bath or apply cold damp compresses, like soaked paper towel, to draw the heat out of the dermis immediately. Then, apply a light, fragrance-free moisturizer while the skin is still damp to trap that hydration without sealing in the heat. Most dermatologists (and health organizations like the NHS and MedlinePlus) advise against putting Vaseline or other heavy, oil-based ointments on a sunburn immediately. Because Vaseline is an occlusive, it creates a waterproof seal that can actually trap the heat inside your skin, potentially making the inflammation and pain worse.

Third, dramatically increase your water intake, as a sunburn actually draws fluid to the skin’s surface and away from the rest of your body, causing dehydration. 

Finally, take an anti-inflammatory like ibuprofen to reduce the internal swelling and the stinging sensation while the skin begins the cellular repair process.

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This piece is an excerpt from my book
Miscellaneous Advice (2026)