It’s easy to lose track of time when you’re relaxing by the water or exploring somewhere new. But if you’ve spent too much time in the sun and feel worse than a little sunburned, you might be dealing with sun poisoning. Here’s what to do if it happens to you.

Get Out of the Sun Immediately

If your skin is burned, blistered or feeling hot and painful to the touch, go inside or find shade immediately. Even if you think the damage is already done, staying in the sun can worsen symptoms. Cooling off and giving your body a break is the first step to recovery.

Know the Signs of Sun Poisoning

Sun poisoning refers to a severe sunburn, and it comes with symptoms like:

• Headache
• Nausea or vomiting
• Dizziness or confusion
• Chills or fever
• Blisters or rash
• Fatigue

Some people describe it as feeling like the flu. If you feel out of it, it’s your body’s way of saying it needs help. Don’t brush it off as just “too much sun.” Sun poisoning can be incredibly dangerous. 

Cool Down and Take Care of Your Skin

A cool shower or bath can help lower your body temperature and soothe your skin. Avoid anything ice-cold, which can shock already damaged skin. Apply a fragrance-free moisturizer or over-the-counter after-sun lotion to calm irritation. Wear loose, breathable clothing and try not to touch or scratch your skin, even if it itches. Aloe vera gel is an excellent option as it contains a compound called aloin, which offers anti-inflammatory properties. 

If you have blisters, leave them alone. They’re your body’s way of healing. Popping them increases your risk of infection and delays recovery. 

Keep Drinking Water

Your body loses fluids quickly when it’s overheated, especially if you’ve also been sweating or drinking alcohol. Rehydrating is key. Start with small sips if you feel nauseous, and keep a bottle of water nearby for the rest of the day. If possible, drink something with electrolytes to help restore balance faster. Coconut water is a great electrolyte-rich drink for dehydration. 

Take Something for the Pain

You can manage pain, swelling and fever with ibuprofen or acetaminophen. These also help reduce inflammation. If you experience itching or swelling, an antihistamine like Benadryl may bring some relief. Just be careful with medications if you’re in a hot environment—some antihistamines can make you feel drowsier.

Wear Sunscreen

Use a broad-spectrum SPF of at least 35 for everyday use, even when it’s cloudy. Reapply it every 80 minutes if you’re sweating or swimming. Also consider wearing a wide-brimmed hat, sunglasses and UPF-rated clothing. Prevention is easier—and way less painful—than recovery. 

Watch for Signs It’s Getting Worse

If your symptoms don’t improve in a day or two—or if you start running a high fever, become disoriented or notice signs of infection like pus or worsening blisters—see a doctor. It’s better to be safe than sorry. Most vacation destinations have local clinics or urgent care options. 

Rest and Take It Easy

Even if you start to feel better, your body might still be recovering from dehydration and inflammation. Take a few days off from full sun exposure. Choose shaded or indoor activities and wear loose-fitting clothes to avoid irritating your skin. Prioritize rest so you can enjoy the rest of your vacation without setbacks. 

Don’t Let Sun Poisoning Ruin Your Trip

Sun poisoning isn’t fun, but it’s manageable if you catch it early and take care of yourself. Once you feel better, ease back into your plans with more shade, better sun protection and plenty of water. A little caution goes a long way, and it means you can still enjoy your vacation without risking your health.