Whether you're a lifelong beach lover or simply a devotee of the outdoors, there's nothing quite like a day spent in the summer sun. A bit of solar quality time can deliver an array of wellness benefits, from promoting good mental health and immunity to supporting vitamin D production. But overexposure to its powerful rays, especially without adequate precautions, can lead to effects like sunburn, dehydration, and premature aging.
Even with proper sun safety protocol, like wearing sunscreen (dermatologists recommend a minimum SPF of 30), avoiding the sun when it's strongest (between 10am and 2pm), and donning a protective hat and sunglasses, we can sometimes feel less-than-desirable impacts of sun exposure on our bodies.
To shine a light on the best after sun care tips for your skin and body, we've detailed the leading guidance on post-summer sun wellness and recovery below. If you think you might have overdone it on the sunbathing or wish you'd stayed in the shade at your family's backyard barbecue, here's exactly what to do.
Gently cleanse. Wash away irritants like sweat, sand, and dirt with a gentle cleanser to prevent further skin irritation and possible infection to stressed or sunburned skin. Avoid abrasive scrubs and soaps containing harsh or drying chemicals, which may intensify symptoms of discomfort.
Cool things down. Sun exposure increases body temperature and can cause skin to become inflamed. Cold showers can be an effective way to help your skin and body cool down, but keep them brief; frigid water can have a drying effect on skin if you stay under the spout for too long. If bathing at glacial temperatures isn't for you, try applying cold compresses soaked in ice water. You'll want to avoid applying ice directly to sunburned skin, however, as this can make matters worse for already damaged tissue.
Soothe with moisture. With or without a sunburn to show for it, after you've spent time in the sun, moisturizing is a critical step to maintaining skin health. The sun's heat and harmful UV rays can skin deplete skin's natural oils and moisture, which may lead to peeling, flakiness, and premature wrinkles. Choose a gentle, restorative facial moisturizer with hyaluronic acid to draw in moisture, and a nourishing after sun lotion for body that contains calming aloe vera or oatmeal.
Ease swelling, pain, and inflammation. Over-the-counter relievers like NSAIDs can be helpful in addressing painful sunburn symptoms like inflammation. For a natural, drug-free alternative, reach for homeopathic Arnica montana to gently stimulate healing and reduce swelling and pain.
Avoid additional exposure. Allow your body time for proper healing and restoration by staying out of the sun for a few days. Additional exposure could aggravate any existing symptoms and delay recovery.
Drink plenty of water. Sun exposure and sunburn can draw moisture out of the skin and away from the body. To help replenish your hydration levels, doctors recommend drinking extra water for at least one day following excessive exposure. You might also consider cutting dehydrating beverages like coffee and alcoholic drinks from the mix while you are on the mend.
Support recovery with optimal nutrition. Our bodies need sufficient energy and nutrients to properly support healing. Avoid skipping meals, and opt for whole foods packed with vitamins, minerals, and bioflavonoids that help support your skin and body during repair (think carrots, avocados, potatoes, leafy greens, and berries). For extra support, add targeted nutrients like quercetin with bromelain into your wellness routine to aid your body's immunity and natural restorative processes.
Restore your skin barrier. Too much sun exposure can disrupt pH levels and break down the skin's natural protective barrier, leading to wrinkles, dark spots, and accelerated signs of aging. Help your skin recover its defenses: use products formulated with probiotics to rebalance pH levels, and look for barrier-strengthening ingredients like vitamin E, avocado, and squalane to fortify skin's natural resilience.
Don't skip your lips. Lips are made up of thinner, more sensitive skin than most areas of our bodies, making them more susceptible to sunburn. Soothe sunburned lips by using a cold compress to ease swelling and applying moisturizing lip balms with ingredients like shea butter, coconut oil, or beeswax.
Avoid the urge to pick and peel. While popping blisters and peeling away sunburned skin may feel tempting, do your best not to disrupt the healing process by avoiding the urge. Exposing additional layers of skin by picking can worsen symptoms and leave vulnerable areas prone to infection.
De-stress skin after excess exposure. Antioxidants can help to restore skin after oxidative stress like exposure to UV rays. Vitamins A, C, & E and beta-carotene are among the most effective antioxidant nutrients for supporting skin health. Try a gentle, antioxidant-enriched summer face cream, or a skin-supporting nutraceutical to promote healthy skin at every layer.
Rebalance your microbiome. The skin and gut microbiomes are intricately connected, and too much sun can throw both out of balance by impacting bacterial diversity and immune defenses. Help replenish healthy gut flora with a daily probiotic supplement, and restore skin health with probiotic skincare topicals.
Get a good night's sleep. A healthy sleep cycle can help to protect skin from excessive sun exposure by balancing the body's circadian clock. Sleep is also when our skin rebuilds and repairs, including from UV damage.
Up your intake of omega-3s. Research has shown that omega-3s, the fatty acids found in foods like salmon, mackerel, and flaxseeds, may help to support sunburn symptoms like inflammation and redness. Consider cooking up this easy baked salmon, or keep it simple with a convenient daily omega-3 supplement.
Revitalize the delicate eye area. In addition to sporting your favorite protective eyewear, be sure to help replace any lost moisture in the delicate skin surrounding your eyes. Apply a hydrating, softening cream to soothe the area daily.
Wear loose clothing. Tight clothes may further irritate stressed skin and exacerbate sunburn symptoms. Instead of close-fitting, structured garments, try living in soft, breathable fabrics for a few days. Natural fibers like cotton or bamboo will be your best bet.
Replenish your electrolytes. The excessive sweating and dehydration we experience after too much sun can deplete our levels of essential electrolytes, like the minerals potassium and magnesium. Try giving your body a boost with replenishing foods like bananas, chicken, and avocados, or get back in balance by adding a multivitamin packed with essential minerals into your regimen.
Counteract collagen loss. Excessive sun exposure may lead to the breakdown of collagen, the protein that supports our skin's structure, suppleness, and elasticity. Collagen loss can contribute to signs of aging like wrinkles and crepey or sagging skin, and can also manifest in weakened hair and brittle nails. Adding collagen peptides into your favorite daily beverage can help to mitigate the sun's damaging effects.
And, finally:
Check in with your derm. While regular visits to your dermatologist's office are always a good idea, consider scheduling a doctor's appointment right away if you experience severe symptoms of sunburn after exposure, including: excessive blistering; fever, chills, or nausea; or signs of infection such as increasing redness.
Stay safe, be well, and soak up the summer days in whatever way makes your sun-loving heart happy. Just remember to take precautions to keep yourself and your loved ones well and protected from any errant rays, and to take care by returning to these tips if you should need them.
(Maybe add this post to your bookmarks. Just in case.)