Half of UK adults get sunburnt each year – here’s how to recognise, treat and escalate it both at home and work.
In this article, explore how to:
1. Spot the signs
2. Know when to escalate
3. Prevent it at work
Why sunburn matters more than you think
Summer in the UK – notoriously either washed out constant rain or scorching thirty-degree heat.
The truth is, most of us have probably uttered the phrase, ‘Oh, it’s only a bit of sunburn’ at one point or another. With a reported 49% of adults getting sunburnt at least once every year, you’re in company if you’ve been caught out by an overcast day.
But what is sunburn? Why do we need to be aware of it, and how should we prevent it from happening?
It’s well known that sunburn increases the risk of skin cancer. With melanoma now the fifth most common cancer in the UK, it’s important we look after ourselves and those around us.
Sunburn isn’t temporary damage; it’s cumulative risk. Nearly 9 out of 10 melanoma cases are preventable, with the main cause of skin cancer in the UK being UV exposure. Yet 36% of the population rarely or never applies sunscreen in the UK, it’s time to take sunburn more seriously.
Brush up on your knowledge of sunburn, how to treat it and find out how, as a first aider, you can keep yourself and others safe in the sun.
What is sunburn?
Sunburn is the inflammatory reaction created by our bodies when UV rays from sunlight cause ultraviolet radiation to penetrate the skin.
Our immune systems react to the radiation, causing the sore, hot, tight, itchy skin that appears red on fair skin and either a darker, purplish or greyish-brown on darker skin tones.
The important thing to remember is that while the uncomfortable symptoms can normally be managed, the damage happening to our skin cells' DNA underneath is permanent.
This is why prevention is far better than a cure.
How to prevent sunburn
Preventing sunburn is relatively simple. The best way to prevent it from happening at all is to limit exposure to the sun when it is at its strongest, ordinarily between 11am to 3pm, when UV rays are at their peak.
If you can’t stay completely out of the sun due to work or other activities, then here are some simple ways to stay as safe as possible:
1. Make adjustments to working patterns
Plan outdoor work or breaks outside of the peak sunshine hours and stay in the shade as much as practically possible
2. Take regular sun breaks
If it’s not possible to make changes to working hours or activities, try to take regular breaks out of the sun. You could:
- Rotate activities or tasks between team members
- Set up a shaded rest area using an umbrella, canopy or indoor space
3. Cover up with appropriate clothing
Remember to cover shoulders, neck and arms, which are high-risk burn areas:
- Wear long, loose, light clothing
- Wear a wide-brimmed hat
- Use UV-protective sunglasses
4. Use sunscreen correctly and apply regularly
Most people don’t apply enough, don’t use it regularly enough or don’t use it at all!
The science of sunburn
UV rays come in two categories, and both can cause damage to our skin.
- UVB rays:
- Absorbed by the top layer of skin
- Directly causes sunburn
- UVA rays:
- Penetrates deeper into the skin, damaging the middle layer
- Causes ageing and wrinkles
- Can increase cancer risk
Because damage isn’t always visible straight away, it’s important we know how to protect against both UVA and UVB rays.
Sunscreen and how to use it correctly
A lot of sunburn occurs because people don’t use or don’t apply enough sunscreen. While sore skin will resolve itself, DNA damage does not.
If you cannot practically stay out of the sun, a sunscreen can help to increase protection against UV rays, and it’s important to choose one that covers both UVA and UVB.
When using sunscreen, you should:
- Use a sunscreen with a minimum SPF of 30
- Choose a broad-spectrum sunscreen that protects against UVA and UVB rays (these usually have a star rating for UVA protection visible on the packaging – choose a 4-5 star rated option)
- Use enough – adults need 6-8 teaspoons for full coverage
- Apply 30 minutes before going outside
-
Reapply regularly:
- Just before sun exposure
- Every 2 hours
- After sweating or water exposure.
When looking for a sunscreen, here are the important factors to consider:
Remember that babies and children have more sensitive skin. Babies' skin doesn’t contain much melanin - the pigment that gives eyes, skin and hair their colour, and provides some protection against the sun – so the risk of damage is higher.
Make sure to:
- Use a sunscreen with an SPF of at least 50
- Cover their head and neck with a wide-brimmed hat or cap with a long flap at the back
- Apply sunscreen regularly and generously, especially if they are in and out of water such as the sea, swimming or paddling pool, or in a splash park
- Use a broad-spectrum sunscreen that protects from both UVA and UVB rays
Babies under six months should be kept out of direct sunlight wherever possible.
Many sunscreen brands will offer a range for babies and young children with ingredients less likely to irritate their skin.
Why sunburn is a workplace risk
Many professions include outdoor working, from construction workers to gardeners, teaching staff on playground duty to dog-walkers – many of us are outdoors day-to-day.
The sun can cause damage to our skin even when it is cloudy, or when the wind may make the air feel cooler.
At work, there are some simple ways you can protect yourself and your colleagues.
Remind colleagues to:
- Stay hydrated
- Take shade breaks
- Cover up
- Use SPF (30+) sunscreen and reapply it regularly
- Watch for early signs in vulnerable colleagues, visitors or the public
The signs first aiders should look for
Of course, sometimes sunburn happens. Signs include:
- Hot, sore or tender skin
- Redness or a colour change in darker skin tones that could be purplish, greyish-brown or deeper than normal
- Itching or tightness
One of the issues with sunburn is that people often don’t realise they’re burning, and symptoms can be delayed, often taking some hours to appear.
When sunburn needs escalating
If you spot any of these signs, it’s time to escalate treatment. These symptoms can indicate severe sunburn and could suggest possible heat exhaustion or heatstroke:
- Blistering
- Swelling
- Fever
- Dizziness
- Nausea
- Headache
- Muscle cramps
- Signs of dehydration
If you see any of these signs, ask for an urgent GP appointment or call NHS 111.
If the person is still showing signs of being unwell after 30 minutes of resting in a cool place, being cooled and drinking fluids, or showing any other red flags for heat exhaustion, call 999 for emergency help.
Confusion, a change in consciousness or collapse always requires a 999 call for emergency help, as this may indicate heatstroke rather than isolated sunburn.
Quick first aid: what to do immediately
- Move the person out of the sun
- Cool the skin: use cool water and a damp cloth
- Encourage fluids to prevent dehydration
- Consider using pain relief such as paracetamol (if needed and appropriate for the individual) as instructed
You could also apply an aftersun cream or unperfumed moisturiser. While symptoms of sunburn persist, stay out of the sun and cover sunburnt skin until it is fully healed.
Most mild sunburn heals within around 7 days, but damage still occurs underneath.
What not to do
You should never do any of the following:
- Use petroleum jelly on sunburnt skin
- Apply ice or ice packs directly to the skin
- Pop any blisters
- Scratch or try to remove peeling skin
Try not to wear tight-fitting clothes over sunburnt skin to reduce damage and irritation.
The reality in the UK
Sunburn isn’t just a holiday problem. While sunburn cases inevitably spike during heatwaves, remember that sunburn can occur any time; in fact, up to 90% of UV rays pass through clouds.
The UK sun is strong enough to cause damage right from mid-March to mid-October, so although it’s right to be more aware during the summer months, consider exposure at other times of the year too.
You could check the UV index to see how much protection your skin needs. Simply search UV index or check your weather app. As a quick guide:
- UV levels 1-2 – low. No sun protection needed
- UV levels 3-7 – moderate to high. Be safe in the sun and protect your skin
- UV 8-9+ - Very high. Everyone should use protection
Remember:
- Anyone can get sunburnt – those with fairer skin tones are at the highest risk. But lower risk doesn’t mean no risk; people with darker skin tones can still get sunburnt
- A tan does not protect your skin from further damage – sun protection should still be used to prevent deeper damage
- You don’t feel sunburn happening immediately – symptoms can take hours to appear
How first aiders can help prevent it
As a first aider, you can help keep your colleagues, loved ones and others safe by encouraging good sun-safety practices at work and at home.
You can also refresh your skills through our heat-related illnesses free module, which covers the recognition and treatment of other heat-related illnesses, including heat exhaustion and heatstroke.
- Remind colleagues to stay out of the sun where possible and use appropriate protection when necessary
- Remember the signs and symptoms of sunburn, including:
- Hot, sore or tender skin
- Redness or a change in skin tone
- Itching or tightness
- If sunburn occurs, encourage people to:
- Move out of the sun
- Cool the skin
- Hydrate
- Use pain relief if needed
- Escalate treatment if severe blisters, swelling, fever, dizziness or nausea, headache or muscle cramps or signs of dehydration occur
Getting sunburnt, even in the UK, isn’t just common; it’s a normalised behaviour. More than five sunburns in your lifetime can double your risk of melanoma, so encourage your colleagues, family and friends to up their sun protection today.
Small actions can create a lasting difference. So remember, sunburn isn’t just a minor injury or a mild inconvenience – it can be the first sign of serious heat-related illness.
Make sure you’re ready to respond – spot it early, act quickly and help prevent it altogether.
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