How to Safely Tan Without Burning (Plus, Tanning Alternatives)

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Expert-backed tips to build a tan quickly without burning
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Skin with a warm, sun-kissed tan can look radiant, sexy, and attractive. At the same time, you want to be careful to avoid getting sunburned and minimize any risks associated with tanning. In this article, we’ll teach you how to get a good tan without burning, plus cover safe sun tanning alternatives. We also spoke with board-certified dermatologists Margareth Pierre-Louis, MD, and R. Sonia Batra, MD, MSc, MPH, for tips on applying sunscreen and avoiding tanning mistakes.

Effective Tips to Tan Without Burning

  • Apply a water-resistant sunscreen with at least SPF 30 every 2 hours to protect your skin from harmful UV rays.
  • Start by laying out in the sun for 15 minutes, then add 5 minutes each week to build a gradual tan without getting sunburned.
  • Change positions frequently while sunbathing to get an even tan, and take breaks in the shade to avoid overexposure from the sun.
  • Eat foods rich in beta carotene and lycopene, like tomatoes, apricots, and red bell peppers, to promote an orangey color in your skin.
Section 1 of 3:

Best Ways to Tan Outside Without Burning

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  1. Apply a water-resistant SPF 30 sunscreen before going outside. Sunscreen helps prevent sunburn, skin cancer, and premature aging, so you should always apply it before tanning. The sun protection factor (SPF) indicates the amount of UV radiation blocked when applying the recommended amount of sunscreen. [1] For example, SPF 30 allows only 3% of UV rays into your skin. [2]
    • You’ll still get a good tan even if you apply sunscreen! Sunscreen doesn’t block all UV rays, which means you can still get a tan… it’ll just develop slower and less intensely. It’s important to wear sunscreen to prevent sunburn and skin damage.
    • According to Pierre-Louis, you should “make sure you put enough sunscreen on.” You need about one ounce of sunscreen to protect your face, neck, arms, and legs, which is the equivalent of one shot glass. [3]
    • Pierre-Louis also says to “wait 20 minutes before sunbathing” if you’re using a chemical sunscreen. A chemical sunscreen doesn’t have zinc or titanium dioxide, which means it doesn’t offer instant sun protection. Physical or mineral sunscreen works immediately.
    • SPF 30 is a general recommendation from dermatologists, but you might want to go for an SPF 50 sunscreen (or higher) if you have pale skin or are prone to burning. A higher SPF offers more protection against UVB rays, which are responsible for burning, but reapplying sunscreen frequently is more important than relying on a higher SPF. [4]
  2. 2
    Reapply sunscreen every 2 hours, or after swimming or sweating. Swimming, sweating, and toweling off after getting out of water can weaken and wash off your sunscreen, increasing the frequency you need to reapply. You should “reapply sunscreen every 2 hours to prevent a sunburn and sun damage to the skin…and if you get [your] skin wet, reapply even sooner,” according to Pierre-Louise. Check the label on your sunscreen to reapply as needed—even water-resistant sunscreens need reapplication every 40-80 minutes.
    • Be sure to reapply enough sunscreen. You should use about an ounce of sunscreen every time, which is enough to fill a shot glass.
    • Other signs you need to reapply sunscreen include: skin that begins feeling or looking drier, reddening of your skin, or a prickly or burning sensation on your skin. [5]
    • Consider reapplying more frequently if you’re in direct sunlight or the UV index is high. The UV index indicates the strength of the sun’s rays, and if the UV index is 3 or above, adequate sun protection is needed. [6]
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  3. 3
    Try applying oils with naturally occurring SPF after sunscreen. Many oils have SPF in them and can help your skin stay hydrated while you sunbathe. For a sun-safe tan, apply sunscreen first and wait about 20 minutes for it to fully absorb into your skin. Then, apply almond oil , coconut oil , avocado oil , carrot seed oil , or raspberry seed oil to enhance your tan and possibly accelerate the process. [7]
    • Some believe tanning oils can speed up melanin production, giving you a darker and more even tan. With that being said, applying oils can increase your risk of burning, since wet skin tends to burn more quickly than dry skin. [8] Always apply sunscreen first and reapply it every 2 hours!
  4. To get a healthy summer glow, tan in small doses. Start by laying out for 10 minutes, then add 5 minutes or so per week. Your tan will progress more gradually, but you'll avoid getting burned.
    • Applying sunscreen can help extend your time in the sun, but it doesn’t mean you can tan for 1-2 hours if you have pale skin. Start slow to allow your skin to acclimate to the sun, and stop if you notice signs of a sunburn.
  5. 5
    Identify your skin type to find out the maximum time you can tan. If you have fair skin, you might burn after just 10 minutes in the sun, while you might be able to last 60+ minutes if you have dark skin. Always listen to your body and stop tanning if you feel burning or redness, and refer to the Fitzpatrick scale to help you determine the length of each tanning session: [9]
    • Type I (pale white skin): Burns easily and rarely/never tans, has the highest risk of sunburn and skin damage, maximum exposure time of less than 10 minutes.
    • Type II (white to light beige): Usually burns, tans minimally, maximum exposure time of 20 minutes.
    • Type III (light brown): May burn, tans uniformly, maximum exposure time of 30 minutes.
    • Type IV (moderate brown): Minimally burns, tans easily, maximum exposure time of 50 minutes.
    • Type V (dark brown): Very rarely burns, tans profusely, maximum exposure time of 60+ minutes.
    • Type VI (very dark skin): Never burns, deeply pigments, maximum exposure time of 60+ minutes.
  6. The sun's rays are strongest during these hours, which means you're at higher risk for sunburn and long-term skin damage. [10] If you’re outside during this time, make sure you apply sunscreen, wear sun-protective clothing, and consider seeking shade under an umbrella.
    • It’s generally safer to tan during the early morning or late afternoon when the sun’s rays are less intense.
  7. 7
    Take 20-minute breaks in the shade at least every 2 hours. While the maximum time you can be in the sun depends on your skin tone and how easily you tan, you should move into the shade periodically to give your skin a break. Step inside for 20 minutes at a time, at least every 2 hours to reapply sunscreen and allow it to fully absorb into your skin.
    • If your skin is red, tender, or painful, stop tanning and go inside immediately. It may be a sign of a sunburn. [11]
  8. 8
    Change positions frequently while tanning. Rotate regularly to avoid a sunburn on one part of your body. This also ensures you get an even tan, since you’ll be exposing different parts of your body to the sun for an equal amount of time. [12]
  9. 9
    Drink plenty of water to stay hydrated. When you’re out in the sun, you might sweat and become dehydrated. Make sure to drink enough water during your tanning session to keep your skin hydrated from the inside out.
    • Generally, men need to drink about 15.5 cups (3.7 liters) of fluids a day for men, while women need to drink 11.5 cups (2.7 liters) of fluids a day. If you’re sweating or exercising, you need to drink extra water to cover fluid loss. [13]
  10. 10
    Avoid drinking alcohol, which can be dehydrating. It’s tempting to drink a piña colada or margarita on the beach, but alcohol is a diuretic, meaning it increases urine production and can lead to dehydration. It may also reduce the skin’s antioxidant defense and increase the risk of skin cancer. [14]
    • If you don’t like plain water, try herbal teas, coconut water, or sparkling water!
  11. 11
    Exfoliate beforehand for an even tan. Exfoliating helps remove dead skin cells, which can prevent flaking and extend the life of your tan. [15] Just take a body brush , loofah , exfoliating mitt , or body scrub and use gentle, circular motions to exfoliate your entire body.
  12. 12
    Wear a strapless top to avoid tan lines. To get an even tan without any swimsuit lines, throw on a strapless top before stepping outside. You can wear a bandeau bikini top or a strapless one piece .
  13. 13
    Swim or walk in shallow water to get tan fast. The angle of the sun plays a role in how quickly you tan. When you’re in the shallow, the sun’s rays reflect off the surface of the water and onto your skin. This means you’re getting more intense exposure to the sun, which can help you tan faster. [16]
    • Floating in water can also help you get a tan faster.
    • Keep in mind that you need to reapply sunscreen and take breaks in the shade more often if you tan in water.
  14. 14
    Apply an aloe vera gel or aftersun lotion . Both aloe vera gel and aftersun lotion can help cool, hydrate, and reduce any inflammation and discomfort, especially after a sunburn. They can also help extend your tan, since they hydrate and soothe the skin. [17]
    • After cleansing your skin post-tan, apply a thin layer of aloe vera gel or aftersun lotion, focusing on the areas that feel red, dry, or irritated.
  15. 15
    Eat foods with beta carotene and lycopene to enhance your tan. While beta carotene and lycopene don’t directly make you tan like the sun does, they can give you a golden or yellow tone (plus, protect your skin from sun damage). Foods like carrots, dark leafy vegetables, sweet potatoes, cantaloupe, winter squash, red bell peppers, tomatoes, apricots, pumpkin, and broccoli are rich in beta carotene. [18] Great sources of lycopene include tomatoes, tomato products, watermelon, pink grapefruit, guavas, apricots, papayas, and red peppers. [19]
    • There are tanning pills on the market that contain beta carotene and lycopene. However, none of them are FDA-approved and can cause side effects like eye damage, liver problems, or digestive and allergic reactions. [20]
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Section 2 of 3:

Alternatives to Tanning in the Sun

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  1. According to Batra, “it's always safer to use a self-tanner than to go outside and tan.” She recommends “self-tanners with the active ingredient dihydroxyacetone” for the most effective results. Sun tanning increases your risk of developing skin cancer, so try any of the sunless alternatives below: [21]
    • Self-tanner lotions and mousses : Exfoliate your skin, then apply moisturizer on your fingernails, toenails, knees, elbows, feet, and eyebrows to avoid streaking. Follow the package directions of your product closely for the best results. Usually, this means rubbing the product onto your body with a mitt, starting from your feet.
    • Spray tans: Some salons provide automated application of high-concentration, no-rub, aerosolized non-UV tanning products, while others offer a customized airbrush tan. Be sure to wear protective gear over your mouth, eyes, and nose to prevent inhalation. A spray tan usually costs between $80-100.
    • Gradual tanning lotions : These are self-tanners that give you a buildable, natural-looking tan over time. They contain a lower concentration of DHA (dihydroxyacetone), the active ingredient that causes skin to darken, which allows a more gradual color development.
    • Makeup and body bronzers: If you want an instant sun-kissed look, try bronzing makeup, such as bronzing powders , tinted body oils , and shimmer creams . They provide an instant glow and can be washed off easily.
    • Bronzing drops and tinted moisturizers: For a subtle glow, bronzing drops and tinted moisturizers can enhance your skin’s natural tone and offer an instant boost of color.
Section 3 of 3:

Frequently Asked Questions

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  1. 1
    Why does your skin get tan? Tanning happens when UV radiation from the sun or tanning beds damages your skin, causing it to produce more melanin, the pigment that acts as a natural sunscreen and prevents further damage to your skin’s cells. This increase in melanin production causes skin darkening, which we consider a tan. [22]
    • Generally, those with pale skin produce less melanin, while those with darker skin naturally have more melanin. This means pale people have the greatest risk of sunburn.
  2. 2
    What determines your tan shade? Your skin’s tanning ability and the shade of your tan are largely determined by melanin. Your tan shade can also be determined by your genes, sun exposure duration, the type of UV rays, and your skin type and skin’s sensitivity to the sun.
  3. 3
    Can you still tan with sunscreen? Yes, it’s possible to tan while wearing sunscreen. Sunscreen reduces the amount of UV radiation reaching your skin significantly, but it doesn’t block it entirely. Tanning is the process of melanin production in response to UV damage, and even the highest SPF sunscreens don’t block 100% of UV radiation. [23]
  4. 4
    Can you get sunburned on a cloudy day? Yes, you can still get sunburned on a cloudy day or in the shade if you don’t wear an adequate amount of sunscreen. It can actually be more dangerous to tan when it’s cloudy, since the UV rays are scattered and reflected, causing more damage to your skin. [24]
  5. 5
    How can you turn a sunburn into a tan? To encourage a tan-like appearance as your sunburn heals, apply a cool compress to your skin or take a cool bath, then apply a soothing, hydrating gel or lotion for added relief. Drink plenty of water to avoid dehydration, and take an over-the-counter pain reliever to manage pain, inflammation, or discomfort. [25]
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  • Question
    How do I know if I'm about to burn?
    Community Answer
    Your skin starts feeling warm, but it's a deep sensation. Your skin may also look speckled even if it doesn't look red. Your sunburn will usually appear after you shower.
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  • Question
    How do I became dark brown like Ariana Grande without getting a sunburn?
    Community Answer
    Apply a self-tanning aerosol. Her "tan" has a slightly orange tinge to it, which suggests it comes out of a can, rather than from the sun.
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    Do red-heads tan or burn?
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    It really depends. If you're already darker, you'll tan more and burn less (but even very dark people get sunburned). However, most red-heads are pale, and tend to burn. It depends on skin color rather than hair color.
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      Tips

      • Make sure to use a product on your lips to prevent sunburn. You can wear a lip balm with SPF 30 and then apply sunscreen to the rest of your face. [26]
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      • If you do get a sunburn, apply moist towels to your skin or take a cool bath. Apply aloe vera gel, and avoid breaking any blisters. Take an over-the-counter pain reliever to help with any aches. [27]
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      • Skip the pre-vacation “base tan.” Getting a tan at a tanning bed before you go on vacation won't make you less likely to get a sunburn. People tend to skip sunscreen when they go on vacation after pre-tanning, which makes sunburn even more likely. [28]
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      Warnings

      • Indoor tanning is more likely to cause melanoma than outdoor tanning, according to the American Cancer Society. Young women are especially vulnerable to melanoma development if they tan indoors as teenagers. For these reasons, skip the tanning salon. [29]
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      References

      1. ↑ https://www.fda.gov/about-fda/center-drug-evaluation-and-research-cder/sun-protection-factor-spf
      2. ↑ https://health.ucdavis.edu/blog/cultivating-health/what-you-should-know-about-sunscreen-spf-and-protecting-your-family/2022/06
      3. ↑ https://www.hopkinsmedicine.org/health/wellness-and-prevention/sunscreen-and-your-morning-routine
      4. ↑ https://www.skincancer.org/blog/ask-the-expert-does-a-high-spf-protect-my-skin-better/#:~:text=An+SPF+30+allows+about,UV+radiation+onto+your+skin .
      5. ↑ https://health.clevelandclinic.org/how-often-to-reapply-sunscreen
      6. ↑ https://www.cancerresearchuk.org/about-cancer/causes-of-cancer/sun-uv-and-cancer/the-uv-index-and-sunburn-risk
      7. ↑ https://www.onlymyhealth.com/are-there-any-natural-alternatives-to-sunscreen-dermat-explains-12977825764
      8. ↑ https://www.mayoclinic.org/diseases-conditions/sunburn/symptoms-causes/syc-20355922
      9. ↑ https://www.ncbi.nlm.nih.gov/books/NBK321117/
      1. ↑ https://health.ucdavis.edu/blog/cultivating-health/what-you-should-know-about-sunscreen-spf-and-protecting-your-family/2022/06
      2. ↑ https://www.healthdirect.gov.au/sunburn
      3. ↑ https://www.drtrevanfischer.com/blog/the-only-safe-ways-to-get-a-tan-and-not-damage-your-skin
      4. ↑ https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256
      5. ↑ https://www.npr.org/sections/thesalt/2019/07/14/741063881/mixing-alcohol-and-sun-beware-a-buzz-begets-a-faster-burn
      6. ↑ https://www.drtrevanfischer.com/blog/the-only-safe-ways-to-get-a-tan-and-not-damage-your-skin
      7. ↑ https://www.cancer.org/cancer/risk-prevention/sun-and-uv/uv-protection.html
      8. ↑ https://health.clevelandclinic.org/aloe-vera-for-sunburn
      9. ↑ https://www.mayoclinic.org/drugs-supplements/beta-carotene-oral-route/description/drg-20066795#
      10. ↑ https://pmc.ncbi.nlm.nih.gov/articles/PMC8626194/
      11. ↑ https://health.clevelandclinic.org/are-tanning-pills-safe
      12. ↑ https://www.skincancer.org/press/spray-dont-bake-the-skin-cancer-foundation-suggests-indoor-tanning-alternatives-for-young-women-this-spring
      13. ↑ https://health.utahcounty.gov/online-tanning-certification-course/what-causes-tanning-of-the-skin/
      14. ↑ https://health.clevelandclinic.org/does-sunscreen-prevent-tanning
      15. ↑ https://www.americanscientist.org/article/sunshine-on-a-cloudy-day
      16. ↑ https://www.aad.org/public/everyday-care/injured-skin/burns/treat-sunburn
      17. ↑ https://health.clevelandclinic.org/five-place-youre-probably-forgetting-to-put-sunscreen
      18. ↑ https://www.aad.org/public/everyday-care/injured-skin/burns/treat-sunburn
      19. ↑ https://ucfhealth.com/health-tips/does-a-base-tan-protect-your-skin-from-sunburn/
      20. ↑ https://www.aad.org/media/stats-indoor-tanning

      About This Article

      Article Summary X

      To get a good tan in the sun without getting sunburned, wear a water-resistant sunscreen instead of a sunblock so you will still get some of the sun’s rays on your skin. You will need to wait 15 minutes after application before you start sweating or swimming. In addition, you should not tan between 10 a.m. and 4 p.m. since the sun’s rays are strongest then and you’re more likely to get burned. You should also tan in short bursts as you slowly increase how long you tan each week. Scroll down to learn how to give yourself a spray tan!

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