Sauna Skin Benefits: What the Research Actually Shows

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Quick Answer

Research on saunas and skin is limited. One small study found that people who used a sauna regularly had a more stable skin barrier and better skin hydration than people who didn’t, but it can’t show the sauna caused the difference. Sweating in a sauna isn’t a skin “detox.” Go in with clean skin, drink water, rinse afterwards and moisturize while skin is still slightly damp.

What Happens to Your Skin in a Sauna

A sauna is hot. Harvard Health says a sauna’s dry heat can reach 185°F, skin temperature “soars to about 104° F within minutes,” and the average person sweats out about a pint during a short session. Pulse rate rises by 30% or more, and most of the extra blood flow goes to the skin.

That extra blood flow to the skin is why your face looks flushed when you come out.

What the Research Shows: The Sauna and Skin Barrier Study

The study most often cited on sauna and skin is Kowatzki et al., published in Dermatology in 2008. The authors called it an “exploratory study,” and it’s worth knowing its limits before reading too much into it.

What they did. The researchers measured skin hydration, redness, water loss through the skin and skin surface pH in 41 healthy volunteers aged 20 to 49. They compared a group who used a Finnish sauna regularly with a control group who didn’t, and measured how skin recovered after two 15-minute sauna sessions at 80°C (176°F).

What they found. The regular sauna users had a more stable skin barrier and better hydration in the skin’s outer layer. After the sauna sessions, their water loss and skin pH also returned to normal faster. The regular users also had less surface oil (sebum) on the forehead.

Why it’s limited.

It’s small, with 41 people.
It compared people who already used saunas with people who didn’t. It didn’t assign people to start using a sauna, so other differences between the groups could explain the results.
Everyone was healthy and aged 20 to 49, so the results may not apply to older adults or people with skin conditions.
It measured skin physiology with non-invasive instruments. It didn’t look at how skin looked, or at acne, wrinkles or any skin condition.

The authors concluded their data “suggest a protective effect of regular sauna on skin physiology.” That’s a reasonable starting point for more research. It isn’t proof that a sauna will change your skin.

The “Sweating Out Toxins” Myth

“Sweating out toxins.” Saunas are often sold as a way to “detox” through your skin. Sweat is mostly water and salts, and researchers at the University of Ottawa estimated that the persistent pollutants a person sweats out in a day amount to a tiny fraction of what they take in from food, too little to matter. For a grounded look at everyday exposures, see toxin-free living: where to start.

Before the Sauna

Start with clean skin. Remove makeup and sunscreen so sweat isn’t sitting under a layer of product.
Skip strong actives right before. Leave retinoids and exfoliating acids for another time, so the only new thing your skin meets is the heat.
Drink water first. Cleveland Clinic names dehydration as “one of the biggest risks” of sauna use and advises drinking water before and after.
Don’t drink alcohol. Harvard Health advises avoiding alcohol and medications that may impair sweating before and after a sauna, and Cleveland Clinic says not to use one if you’ve been drinking.

After the Sauna

Cool down gradually. Harvard Health recommends it, along with drinking two to four glasses of cool water after each session.
Rinse with lukewarm water. A quick rinse removes sweat.
Cleanse gently if you need to. The Mayo Clinic suggests washing your face with a gentle cleanser after sweating. There’s no need to scrub.
Moisturize while skin is slightly damp. The Mayo Clinic recommends applying moisturizer while skin is still damp, and suggests ingredients such as ceramides, fatty acids, glycerin and shea butter.
Add SPF if you’re heading outside. The American Academy of Dermatology recommends a broad-spectrum sunscreen with SPF 30 or higher on uncovered skin when you’re outdoors.

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For the moisturizer step, the COSRX The Ceramide Skin Barrier Moisturizer at Mirai Skin is one ceramide option. Its listing names seven ceramides, cholesterol and fatty acids among the key ingredients, plus hyaluronic acids, squalane and panthenol, and suggests a patch test on the body first. Our sister site Glow Coded compares more choices in its guide to the best ceramide creams.

If you train before the sauna, our post-workout K-beauty recovery routine covers skincare after exercise, and our guide to electrolyte drinks covers rehydrating after a sweaty session.

Heat Safety: Who Should Check With a Doctor First

Harvard Health says a sauna’s heat has “profound effects on the body.” Follow the rules posted at the sauna you’re using, and keep these points from medical sources in mind.

Keep sessions short. Harvard Health suggests no more than 15 to 20 minutes. Cleveland Clinic suggests about 15 to 20 minutes, starting with around five if you’re new to saunas.
Leave if you feel unwell. Cleveland Clinic advises getting out and seeking medical help if you feel dizzy, weak, unwell or short of breath.
Don’t use a sauna after a recent heart attack or stroke, or after drinking alcohol, per Cleveland Clinic.
Check with your doctor first if you have heart disease, severe aortic stenosis, heart failure, or high or low blood pressure; if you have epilepsy; if you take medication; if you’re over 65 or under 16; or if you’re pregnant or trying to get pregnant. That list comes from Cleveland Clinic. Harvard Health adds that people with uncontrolled high blood pressure and heart disease should check with their doctor.
Pregnancy. Cleveland Clinic says saunas can raise body temperature and lead to dehydration, and that “anything that’s designed to heat you up” isn’t safe during pregnancy.
Skip it when you’re ill, as Harvard Health advises.

If you have a skin condition such as eczema or rosacea, ask a dermatologist whether heat is likely to bother your skin.

For the recovery side of heat and cold, see cold plunge vs sauna and our guide to starting cold water therapy.

Frequently Asked Questions

Is the sauna good for your skin?

The evidence is limited. One small study found that regular sauna users had a more stable skin barrier and better skin hydration than non-users, but it couldn’t show the sauna caused the difference.

Does sweating in a sauna detox your skin?

No. Sweat is mostly water and salts, and one estimate found that the pollutants a person sweats out in a day are a tiny fraction of what they take in from food.

Should I moisturize after the sauna?

Yes. Rinse with lukewarm water, then apply moisturizer while your skin is still slightly damp, as the Mayo Clinic recommends for dry skin.

Can I use skincare in the sauna?

Keep it simple. Go in with clean skin, and avoid strong actives like retinoids or exfoliating acids right before a session.

How often should I use a sauna for my skin?

No research sets a sauna schedule for skin. Follow general safety guidance, keep sessions to about 15 to 20 minutes, and check with your doctor if you have a health condition.

Sources

Kowatzki D, et al. Effect of regular sauna on epidermal barrier function and stratum corneum water-holding capacity in vivo in humans: a controlled study. Dermatology. 2008. https://pubmed.ncbi.nlm.nih.gov/18525205/
Harvard Health Publishing. Sauna health benefits: Are saunas healthy or harmful? https://www.health.harvard.edu/healthy-aging-and-longevity/saunas-and-your-health
Cleveland Clinic. Sauna Benefits. https://health.clevelandclinic.org/sauna-benefits
Cleveland Clinic. Hot Tub Safety While Pregnant. https://health.clevelandclinic.org/hot-tub-while-pregnant
Mayo Clinic. Dry skin: Diagnosis and treatment. https://www.mayoclinic.org/diseases-conditions/dry-skin/diagnosis-treatment/drc-20353891
American Academy of Dermatology. Sunscreen FAQs. https://www.aad.org/media/stats-sunscreen
Imbeault P, Ravanelli N, Chevrier J. Can POPs be substantially popped out through sweat? Environment International. 2018. https://pubmed.ncbi.nlm.nih.gov/29197670/