How to get rid of heat rash

05/05/20254 min read

Written byJodi M Johnson

Reviewed byHeeral Patel

Itching for relief? We’ve got you. From how best to prevent heat rash to products that’ll help relieve the irritation

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Ever stepped out of a workout or on a sweltering summer day only to find your skin burning, itchy or covered in tiny red bumps? You might be dealing with heat rash – a common irritation that happens when sweat gets trapped under the skin.

Although uncomfortable, heat rash (or prickly heat) is nothing much to worry about and usually goes away on its own.¹ Nevertheless, there are some easy steps you can take to help ease the itching and relieve your skin.

From cooling tips to soothing solutions like antihistamines and calming creams, we’ve rounded up our favourite products to give you the relief you need.

How to get rid of prickly heat rash

While heat rash typically goes away on its own, you might be able to find some quick relief with the following tips:¹

Cool your skin down

A great way to cool your skin is to apply an ice pack wrapped in a towel to the affected area.

You could also try having a cold shower or bath, or applying a damp cloth. It’s a good idea to not wear tight or thick clothing until your heat rash has disappeared, too.

Use a soothing lotion or cream

Applying a gentle moisturiser to the area may help soothe it. Make sure that you avoid anything which contains chemicals or perfumes as these could irritate your skin further.

In more extreme cases, you might benefit from an over-the-counter calamine lotion from your nearest pharmacy.¹

Don’t scratch!

As tempting as it is, you mustn’t scratch your heat rash. If you need some relief from the constant urge to do the exact opposite, try tapping or patting the area gently with the palm of your hand or with your fingers.

How to prevent heat rash

Prevention is key. So to try and minimise your risk of getting heat rash, you could:¹

wear light, breathable clothing when you’re in situations where you might sweat more
stay in a cool or air-conditioned room as much as possible if you’re somewhere hot and drink plenty to avoid dehydration
make sure your bedroom is cool and air can flow when you’re going to sleep, lightweight bedding is also recommended for the warmer months

Babies are particularly prone to heat rash as they’re unable to regulate their body temperature in the same way older children or adults can. This makes it particularly important to limit the chances of them getting heat rash with the above tips.¹

Looking for relief? We’ve got you

The final say

Finding a little help for skin allergies and irritation that works well for you can be quite the relief – literally!

And if you’re searching for more advice on skin health read our expert guide to common skin conditions and how to treat them or jump on over to the ultimate guide to SPF: how to protect your skin.

Disclaimer

This article provides informational advice and is not a substitute for medical care. Curated by experts for accuracy, we take great care to ensure the information is up-to-date and relevant. However, you should always consult your GP or healthcare professional before using supplements or alternative products, particularly if you have medical conditions or are under supervision.