Spending too much time in the sun can cause many health problems aside from sunburn. These include heatstroke, heat exhaustion, and a variety of symptoms that are sometimes referred to as a “sun hangover.”
A sun hangover might leave you with flu-like symptoms, including body aches and fatigue. To learn why sun hangovers happen, we spoke with Michele Green, MD, a board-certified cosmetic dermatologist based in New York.
Q: What do people mean when they talk about having a “sun hangover”?
Green: A “sun hangover” refers to symptoms such as fatigue, dehydration, nausea, body aches, and dizziness resulting from prolonged sun exposure.1 These symptoms are the body’s immune response to dehydration and overheating, aimed at cooling the body and repairing any damage caused by ultraviolet radiation.
Histamine acts as a neurotransmitter involved in alertness and immune signaling. Known for its role in allergic and anaphylactic symptoms, histamine can cause blood vessels to dilate and become more permeable, increasing blood flow to the affected area and contributing to symptoms such as redness, warmth, swelling, burning sensations, blistering, and, in some cases, skin crusting or peeling.
Excessive sun exposure can lead to both systemic and skin-related symptoms. Systemic symptoms may include dizziness, headaches, a rapid heart rate, fatigue, intense thirst, and body aches. Skin-related symptoms can include redness or inflammation, tenderness or pain to the touch, swelling, and the development of small, fluid-filled blisters.2
Q: How can you treat a sun hangover?
Green: Treatment should focus on rehydration, cooling the skin or body, and managing inflammation. Over-the-counter pain relievers can help with headaches or nausea. In addition, you should avoid alcohol and additional sun exposure to prevent worsening dehydration, inflammation, or skin damage while your body is recovering.
The viral combination of famotidine (Pepcid AC) and cetirizine (Zyrtec) may also work by blocking histamine activity at two different receptor types in the body.3 Zyrtec blocks H1 histamine receptors, which are primarily responsible for allergy symptoms such as itching, hives, sneezing, and skin swelling. Pepcid blocks H2 histamine receptors, which are mainly involved in stomach acid production but can also contribute to inflammatory and vascular effects in the skin when histamine is released.
While this combination can help relieve a sun hangover, it’s still essential to use sunscreen, stay hydrated, and protect your skin from further damage.
Q: How can you avoid a sun hangover while still enjoying time outdoors?
Green: A sun hangover is an inflammatory response due to dehydration and overheating. Staying well-hydrated with water and electrolytes before and during time outdoors is very important for preventing dehydration. In addition, applying broad-spectrum SPF 30+ sunscreen 15 to 20 minutes before sun exposure, ensuring adequate coverage, and reapplying every 90 minutes can help protect the skin from overheating and potential sunburn.
While you’re outside, the key is to pace exposure rather than staying in the sun continuously. Wear a hat and sunglasses, take regular shade breaks, and drink steady fluids instead of waiting until you feel thirsty. If you’re sweating a lot, alternate water with electrolytes or salty snacks to maintain balance.
It is important to look out for early warning signs such as headache, dizziness, irritability, or chills, as those are signals to cool down immediately with shade, rest, and fluids. After being out, rehydrating again, taking a cool shower, and avoiding alcohol later that day can reduce symptoms associated with a sun hangover.
