Home Sunburn How to Workout with a Sunburn: 5 Precautions [Natural DIY]

How to Workout with a Sunburn: 5 Precautions [Natural DIY]

Workout with a Sunburn: 15 Best Tips & Pre-Workout Preparation (with Recovery)
Our recommended Product - Dr. Numb® 5% Lidocaine Cream - 30g

Exercising when your skin is sunburned can exacerbate irritation due to sweat and saltwater. According to Schaffer, recovery becomes more challenging when your body is acidic, further intensified by exercise-induced fat burning. Exercising with sunburn increases the risk of dehydration as sunburned skin loses moisture more rapidly, making overheating possible.

It is advisable not to workout when you have sunburns. The best action is to seek immediate shelter to treat the sunburn. If you decide to exercise, ensure you use sunscreen with a minimum SPF of 30 to shield your skin from further damage.

Apply cold compression and soothe your skin with aloe vera. During your workout, wear loose-fitting clothing and remember to hydrate by urinating before and after.

In this blog post, we will provide valuable tips and tricks on exercising with sunburn and preparing beforehand, enabling you to continue your workout routine without causing additional harm to your skin.

How to Workout with a Sunburn: 5 Best Tips

Sunburned & Want to Workout? Cool Down First!
Dr. Numb® may help soothe post-workout irritation (consult doctor for sunburn).

Here are the best tips for exercising while being sunburned and caring for your skin. From staying cool and hydrated to choosing the proper clothes to workout safely with a sunburn, remember that spray tans don't protect against UV rays. These tips to avoid worsening the burn or damaging your skin.

Stay Cool

One of the first things to consider before exercising with a sunburn is to stay calm. Sunburns can cause your body to overheat, so regulating your body temperature is essential. Some options for staying cool while workout with a sunburn include:

  • Consider Air-Conditioned Workouts: If you typically workout in a gym or fitness studio, consider choosing a location with air conditioning. Maintaining a healthy body temperature will prevent overheating.
  • Exercise in the Shade: If you prefer to exercise outdoors, look for workout areas with plenty of shade. This can protect your skin from further damage and help you relax while exercising.
  • Taking Frequent Breaks: No matter where you choose to workout, take regular intervals to allow your body to cool down. This can help prevent overheating and dehydration.
Sunburn Got You Sore After Your Workout?
Dr. Numb® may help soothe discomfort after exercising with sunburn (consult doctor).

Importance of Hydration

Another critical factor when exercising with a sunburn is hydration. Sunburns can cause your skin to become dehydrated, which can cause further damage and discomfort. To stay hydrated during a workout with a sunburn, consider:

  • Drink Plenty of Water: Staying hydrated is crucial for your skin and body. Be sure to stay hydrated before, during, and after your workout.
  • Avoid Sugary Drinks: While reaching for a sports drink or soda can be tempting, these drinks can dehydrate you further. Stick to water or electrolyte-enhanced beverages to stay hydrated.
  • Eat Hydrating Foods: Besides drinking water, you can also eat foods high in water content to stay hydrated. This includes fruits and vegetables like watermelon, cucumbers, and celery.

Choose the Right Clothing

Choose lightweight and breathable clothing is essential when workout with a sunburn. This can help prevent irritation and further damage to your skin. Here are some tips for selecting the proper attire:

  • Opt For Loose-Fitting Clothing: Tight clothing can rub against your sunburn and irritate you. Choose loose-fitting clothing that won't rub against your skin.
  • Wear Moisture-Wicking Fabrics: Moisture-wicking fabrics can help wick away sweat and moisture, which helps prevent irritation and sunburn.
  • Choose to Cloth with UPF Protection: If you plan on exercising outdoors, look for clothing with UPF protection. Your skin can be protected from further damage caused by UV rays.

Sunburn Care Apply

Apply sunburn care to the affected area

Taking care of your sunburn while exercising is crucial to prevent further damage and discomfort. Here are some tips for caring for your sunburn while workout:

  • Apply Aloe Vera: Aloe vera can help soothe sunburn and reduce inflammation. Apply aloe vera gel to your sunburn before and after your workout.
  • Avoid Harsh Chemicals: Harsh chemicals can irritate your sunburn and cause further damage. Be sure to avoid any harsh chemicals in lotions or other skin care products.
  • Cover your Sunburn: Wear clothing or a bandage to workout outdoors. Protecting your skin can help prevent irritation.

Listen to Your Body

Listening to your body during a sunburned workout is essential. If you feel too uncomfortable or in pain, it's best to stop and rest. Here are some signs that you should stop and rest:

  • Pain or Discomfort: If your sunburn feels too painful, it's time to stop and rest.
  • Dizziness or lightheadedness: Sunburns can cause dehydration, leading to dizziness or lightheadedness. If you experience these symptoms, be sure to stop and hydrate.
  • Nausea or Vomiting: Sunburns can cause nausea or vomiting, a sign that you must stop and rest.

Workout with Sunburn: 3 Pre-Preparation

Working out with a sunburn has several important factors to consider, ensuring you exercise safely and effectively. One of the critical pre-workout preparations you must undertake is assessing the severity of your sunburn to determine if it is safe to workout.

Sunburn and Workouts Don't Mix: Dr. Numb® May Help
While Dr. Numb® isn't a sunburn treatment, it may soothe post-workout irritation (consult doctor).

Severity of Your Sunburn

To assess the severity of your sunburn, you need to consider a few key factors:

  • Redness and Swelling: note the degree of skin redness and swelling, as these are critical indicators of the severity of your sunburn. If your skin is red and swollen, you likely have a more severe sunburn that may require medical attention.
  • Pain and Itching: If your sunburn is causing you a lot of pain or itching, this is another sign that it may be more severe. Giving your body time to heal is essential in these situations.
  • Blisters and Peeling: If your sunburn is causing you a lot of pain or itching, this is another sign that it may be more severe. Giving your body time to heal is essential in these situations. Numbing cream may help you reduce the discomfort in this case.

Consult a Medical Professional

If you are unsure about the severity of your sunburn or experiencing any pain or discomfort, seek medical help before you workout. Here are some key things to keep in mind when seeking medical advice:

  • Get a Diagnosis: explain your symptoms to your doctor or dermatologist so they can diagnose your condition accurately and provide you with the right advice.
  • Follow Doctor’s Advice: Follow the advice of your doctor or dermatologist closely, and don't push yourself too hard until you have fully healed.
  • Wear Sunscreen: Your doctor or dermatologist may recommend sunscreen with high SFP to shield your skin.

Mindful of Your Body

Be mindful of your body

Suppose your sunburn is not severe, and a medical professional has given you the go-ahead to workout. Remember some critical things about exercising safely and avoiding further sun damage. Here are some tips:

  • Hydrate Well: Ensure you drink enough water for your body to stay hydrated.
  • Avoid Tanning: It's best to avoid direct sunlight and tanning beds until your sunburn has healed completely.
  • Adjust Your Workout: If you are experiencing any pain or discomfort during your workout, don't push yourself too hard and change your activity as needed to avoid further injury.


Workout with a sunburn may seem daunting, but it's possible with the proper precautions and care. Always be mindful of your body. Consult a medical professional if your sunburn is severe, and use natural remedies for soothing your skin.

Staying calm, hydrated, and dressing smart can also help prevent further damage to your skin. With these tips and tricks, you can still enjoy a healthy summer season, even with a sunburn. So, hit the gym or jog, but remember to take care of your skin and stay sun-safe.

Our recommended Product - Dr. Numb® 5% Lidocaine Cream - 30g
Matt Callard
I am a passionate traveler, as if traveling were my full-time job. I like to change my surroundings and environment, like changing desktop wallpaper. Nature increases the concentration in my writing, which helps brainstorming flow in my blood. I have a cat named Kitana. She is the most desperate about traveling, more than any other cat. How do I know? If I miss any tour in any week, she literally destroys my clothing with her wolverine nails.

I and my cat also participate in extreme activities like surfing, biking, hill tracking, paragliding, boating, etc. She was always there in my accidents, injuries, and stitches. She always sits on my lap when it hurts me most. The funniest part is that she has experienced all my tattoos. She sleeps on my blanket when I go through any painful experience.

My hobbies and lifestyle added many pain and injuries to my life. That is why I have a lot of experience in dealing with different levels of pain and burn. It influenced me to become a pain expert and share primary suggestions to handle any unwanted situations that hurt.


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