Sunburn is a medical injury. Treat it like one.
Whether you're climbing a mountain, leading a group, riding across the countryside or simply enjoying a day outdoors, it's easy to underestimate the power of the sun—especially in the UK.
Many people think of sunburn as little more than an uncomfortable inconvenience. In the army it was a self inflected wound.
In reality, it is a burn injury caused by ultraviolet (UV) radiation damaging the skin. Like any burn, it causes inflammation, fluid loss and pain. Severe cases can even require emergency medical treatment.
Why Outdoor People Are at Risk
Outdoor enthusiasts and equestrians often spend many hours exposed to sunlight without realising how much UV they are receiving.
Cloud cover doesn't offer complete protection. Up to 80% of UV radiation can pass through light cloud, while wind can make your skin feel cooler, masking the early signs of burning. Water, sand and even light-coloured rock can reflect UV rays, increasing exposure.
If you're concentrating on navigation, teaching, caring for horses or simply enjoying the day, remembering to reapply sunscreen is often the first thing to slip.
Sunburn Is a Burn
Sunburn damages skin cells.
A mild burn may leave the skin red, painful and warm to the touch. More severe burns can produce swelling, blistering and significant pain. Extensive burns may also cause:
Headache
Nausea
Dizziness
Fever
Chills
Dehydration
These symptoms shouldn't be ignored. They may indicate significant sun damage or developing heat illness.
Repeated sunburn also increases the lifetime risk of skin cancers, including melanoma. I wear suncream everyday, in my primary care role I have seen the damage caused by Basal Cell Carcinoma's, and it is one to avoid.
First Aid for Sunburn
If someone develops sunburn:
Move them into shade as soon as possible.
Encourage them to drink fluids to reduce the risk of dehydration.
Cool the skin using cool (not ice-cold) running water or cool damp cloths.
Avoid bursting blisters.
Wear loose clothing that protects the damaged skin.
Consider appropriate over-the-counter pain relief if suitable for the individual.
Seek medical advice if blistering is extensive, the burn covers a large area, symptoms are severe, or the casualty becomes increasingly unwell.
Prevention Is Easier Than Treatment
The best first aid is preventing the injury in the first place.
Before heading outdoors:
Check the UV Index, not just the temperature.
Wear a wide-brimmed hat where practical.
Cover exposed skin with lightweight clothing.
Apply a broad-spectrum sunscreen with SPF 30 or higher and good UVA protection.
Reapply sunscreen regularly, particularly after sweating.
Plan breaks in the shade whenever possible.
Don't forget easy-to-miss areas such as ears, the back of the neck, lips and the tops of your feet.
Final Thoughts
We often prepare carefully for cuts, fractures and major emergencies, yet one of the most common outdoor injuries is entirely preventable.
Sunburn isn't simply part of spending time outside—it's tissue damage caused by excessive UV exposure. A little preparation can prevent pain today and reduce the risk of more serious problems in the future.
Whether you're on the hill, at the yard or working outdoors, look after your skin.
References
National Health Service. Sunburn. https://www.nhs.uk/conditions/sunburn/
UK Health Security Agency. Beat the Heat – Sun Safety Guidance.
World Health Organization. Ultraviolet (UV) Radiation and Health.
Cancer Research UK. Skin cancer prevention and sun safety.
Resuscitation Council UK. First Aid Manual (latest edition), Burn Management guidance.
Be Adventure Ready.
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