A sunburn may fade in days, but the damage it leaves behind can last a lifetime.

Most of us think of a sunburn as a temporary annoyance: red, painful skin that peels a week later. But beneath the surface, something much more serious is happening. In reality, a sunburn is actually a form of radiation damage caused by ultraviolet (UV) rays. And when that damage adds up over time, it can lead to skin cancer: the most common cancer in the United States and in high-UV regions like Australia.

Here’s a closer look at how sunburn harms your skin, why repeated burns raise your risk of skin cancer, and what you can do to protect yourself.

What Happens to Your Skin During a Sunburn

When you get a sunburn, the skin’s outermost layers are injured by too much UV exposure. The cells absorb more radiation than they can handle, which triggers inflammation. Blood rushes to the surface, leaving your skin red, warm, and sensitive to the touch.

As the burn develops, damaged skin cells release chemical signals that call in your body’s repair system. This is why the area feels hot and sometimes swollen. RNA damage also contributes to these visible signs, interfering with how cells send signals and build proteins, which leads to redness and inflammation. If the injury is severe, those cells die and eventually peel away. If the damage is partial, your body works to patch up the DNA. But those repairs aren’t always perfect. When repairs fall short, mutations remain in the DNA, and these can accumulate over time, eventually leading to skin cancer.

UVB rays are the main cause of the burn you see. UVA rays, meanwhile, create deeper damage that doesn’t always show right away. They weaken collagen and elastin, speed up skin aging, and leave behind hidden mutations in your DNA. These changes don’t fade like the redness does. Over time, both types of damage build up and set the stage for skin cancer.

From Surface Damage to Skin Cancer

Skin cancer doesn’t happen overnight. It develops gradually as UV exposure builds up over a lifetime, whether from repeated sunburns or simply years of daily sun without protection. Here’s how the process works:

Surface damage occurs – Repeated sunburns and ongoing UV exposure injure the outer layers of your skin and weaken its defenses.
DNA and RNA damage occurs – With enough exposure, UV radiation weakens bonds in your DNA and can also disrupt RNA. This disruption makes it harder for cells to repair themselves properly and increases the chance that mistakes will slip through.
Mutations accumulate – Not all damage gets fixed; small mutations linger.
Abnormal cells grow – Mutated cells start multiplying out of control.
Skin cancer forms – These abnormal cells can grow into visible skin changes such as spots, sores, or growths. While not every spot or growth is cancerous, many cases are types of skin cancer, including basal cell carcinoma, squamous cell carcinoma, or melanoma (the deadliest type).

According to the Skin Cancer Foundation, five or more sunburns in your lifetime doubles your risk of developing melanoma.

Why Sunburn Is More Dangerous Than It Looks

Even one bad burn is a warning sign. What makes sunburn especially dangerous is that the damage is cumulative. Every burn adds to the UV damage already in your skin. That’s why people who spend years skipping protection, whether outdoors for work, sports, or leisure, often see the effects in their 30s, 40s, and beyond.

Tanning is not a safe alternative. A tan is simply your skin’s attempt to shield itself after UV damage. Even if you don’t burn, harmful changes are still taking place in your cells.

It’s not just fair-skinned individuals at risk either. While lighter skin burns more easily, UV rays can damage skin of all tones. Melanin, the pigment that gives skin its color, offers some natural protection by absorbing and scattering UV rays. That’s why darker skin may not burn as quickly. But this doesn’t mean it’s immune. UVA and UVB rays can still cause DNA damage beneath the surface, and for people with darker skin, skin cancer is often diagnosed later, when it’s harder to treat.

How to Lower Your Skin Cancer Risk

The good news? Protecting your skin today lowers your risk tomorrow. Simple steps make a big difference:

Check the UV index – Make it a habit to look up the UV forecast each day. The higher the number, the greater your risk of skin damage.
Wear UPF clothing – Your most reliable shield. Unlike sunscreen, which can wear off, UPF 50+ fabrics block 98% of UV rays as soon as you put them on.
Use broad-spectrum sunscreen – Apply SPF 30+ generously to exposed skin like your face, neck, ears, and hands, and reapply every two hours or after swimming or sweating.
Cover easy-to-miss spots – Remember areas like the back of your neck, the tops of your feet, and the backs of your hands, which are often overlooked but just as vulnerable to sun damage.
Seek shade – Take breaks out of direct sunlight, especially between 10 a.m. and 4 p.m. when UV rays are at their peak.
Add sun smart accessories – Sunglasses that block UV and wide-brim hats help protect sensitive areas like your eyes, scalp, and ears.

Sun protection works best when it feels natural to your lifestyle. It’s not about being paranoid or hiding from the sun. It’s about making small, consistent choices that protect your skin over time. Think of it as an investment in your future skin health. Building habits today can help you stay comfortable and confident for years to come.

The Essential Takeaway: Sunburn Can Lead to Skin Cancer

A sunburn isn’t just a short-term skin problem. It’s your body’s alarm system telling you UV damage has occurred. Even if the redness fades, the long-term effects can remain and build up over time. Those repeated injuries and imperfect DNA repairs are what set the stage for skin cancer.

The best sun protection is steady, everyday care. Sun safety doesn’t have to mean avoiding the outdoors. It means making simple choices that fit your lifestyle, like slipping on UPF clothing, applying broad-spectrum sunscreen, and paying attention to the UV index. Think of it as protecting your skin health for today while investing in stronger, healthier skin for the future.

Live well under the sun™

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