A hot and steamy sauna session is often just what you need to unwind after a challenging day or an intense workout. It can be very relaxing, but there are also various benefits associated with regular sauna use that are well-researched and well-documented. For example, does the sauna burn calories? Yes. Can it reduce cardiovascular risk? It could. Does it improve muscle recovery? Maybe.
Many people wonder, too, “Are saunas good for your skin?”
We spoke with Dr. T N Rekha Singh, MBBS, MD of Dermatology, Venereology, and Leprosy at Oliva Skin & Hair Clinic, to answer this question and more.
Medical disclaimer: This article is intended for educational and informational purposes only. It is not intended as a substitute for medical advice. For health advice, contact a licensed healthcare provider.
Benefits of a Sauna for Skin
There are many dry sauna benefits, including various positive effects on your skin health. Dr. Rekha Singh shares some of the most important benefits, letting you know how the sauna can become the newest addition to your skincare routine.
Can Increase Circulation
Studies show1 that regular sauna bathing can have many health benefits, including a decrease in blood pressure. That’s in part due to the heat of the sauna causing vasodilation, or expansion of the blood vessels, which increases blood flow and circulation.
“When exposed to the heat of a sauna, the skin’s temperature rises and its blood vessels expand, allowing more oxygen and nutrients to reach the cells. This process helps increase circulation, which can help the skin look younger and brighter.”
Dr. T N Rekha Singh, MBBS, MD of Dermatology, Venereology, and Leprosy
The increased circulation also assists in collagen production.
“Collagen contributes immensely to youthful skin,” says Dr. Rekha Singh. “By improving collagen production, or by using a dermatologist-recommended hydrolyzed collagen supplement2, you should enjoy benefits including improved hydration, elasticity, and firmness while reducing the appearance of skin wrinkles.”
RELATED: The Best Collagen Supplements
Sweating Helps Release Toxins
According to a 2022 study published in the International Journal of Environmental Research and Public Health3, sweating from “static exposure to a hot environment,” or from sitting in the sauna, has a detoxifying effect, purging the body of “nickel, lead, copper, arsenic, and mercury.”
“Detoxing the body helps prevent pimples, blemishes, and other skin impurities,” says Dr. Rekha Singh. “As sweat evaporates off the skin, it takes away dirt and oil that clog pores, leaving the skin feeling cleaner and fresher.”
Helps to Shed Dead Skin Cells
So, sweating in one of the best home saunas provides detoxification, and it also removes sebum and dead skin cells that, if not removed, could build up on the skin’s surface and eventually find their way into your pores.
Clogged pores often contribute to various undesirable skin conditions, including acne, blackheads, blemishes, and breakouts. Spending time in the sauna helps eliminate the buildup of dead skin cells and sebum, ultimately contributing to healthy and clear skin.
Helps with Skin Conditions Such as Acne and Eczema
“Saunas have been proven to be beneficial for specific skin conditions, such as psoriasis and eczema,” says Dr. Rekha Singh. “The heat helps to reduce itching and inflammation, while the high temperatures also help reduce bacterial growth on the skin. Regular sauna bathing can also help reduce redness, dryness, and irritation associated with these skin conditions.”
A 2023 study published in the International Journal of Dermatology4 corroborates this fact, as researchers found that “spa therapy,” including regular sauna bathing, “may reduce the effects of [psoriasis and atopic dermatitis] by reducing inflammation.”
RELATED: Benefits of Sauna After a Workout
How Different Types of Saunas Affect Your Skin
Infrared Saunas
Infrared saunas use infrared light to heat the body directly rather than warming the air. Some research suggests this gentle, lower-temperature heat can increase blood flow and support skin healing, potentially improving tone and elasticity over time. However, because infrared light penetrates deeper into the skin, it can also worsen hyperpigmentation in sensitive individuals or cause dryness with frequent use. Moisturizing afterward and spacing out sessions can help minimize irritation.
Traditional Steam Saunas
Steam saunas fill the room with moist heat, which temporarily opens pores and helps loosen dead skin cells. The humidity may benefit dry or flaky skin, but excessive exposure can cause barrier disruption, especially for those with rosacea, eczema, or acne-prone skin. The warm, damp environment can also promote bacterial or fungal growth if occlusive chemicals are trapped in the pores, so cleaning your skin (especially in regards to makeup) prior and showering right after is key.
Dry Saunas
Dry saunas rely on high temperatures with very low humidity. This intense, dry heat can improve circulation and make the skin appear flushed and glowing immediately after use, but it also increases water loss through the skin and can leave you dehydrated if practiced too often. People with naturally dry or sensitive skin should limit time inside and follow each dry sauna session with a shower (and replenishing moisturizer) to maintain barrier health.
Tips to Keep Your Skin Healthy With Sauna Use
A steamy sauna sesh could work wonders for your dry skin and contribute positively to your overall health and wellness, but there are a few things you should incorporate into your post-sauna regimen to maximize its benefits without paying the price:
Before Sauna
- Hydrate: Sweating is great for your skin, but could lead to dehydration if you don’t remember to consume plenty of water (and electrolytes) before, during, and after your session.
- Clean off makeup, fragrances, and lotions: When you sit in the sauna, the warm temperatures and increased blood flow open up your pores, and they will absorb more of whatever is on your skin. For best results, wash off makeup and any scented products prior to your session.
- Lather on an unscented or natural moisturizer: I know. We just told you to take everything off—but a natural moisturizer, like coconut oil or unscented oat-based lotion, can absorb into your skin during your sauna session. You just don’t want all those artificial fragrances and compounds being absorbed at the same time.
During Sauna
- Continue hydrating: Bring at least 20 ounces of fluids into the sauna with you, ideally with some electrolytes. Yes, your drink may get warm, but sipping on it can help offset any occurring dehydration.
“Sipping water in the sauna can help you stay a bit more comfortable, but it’s not enough to replace the fluids you’re losing,” says Dr. Raj Dasgupta, GGR Chief Medical Officer. “It’s better to focus on drinking plenty before, after, and during your session to fully rehydrate. Think of sipping water during the sauna as a way to take the edge off, not as your main hydration plan.”
After Sauna
- Hydrate (again): Did we get our point across? Keep sipping!
- Cleanse your skin thoroughly: After your sauna session, hop into a warm shower. Take advantage of your open pores and cleanse your skin with a natural soap, like castile soap, or a salt or sugar scrub. Don’t use any harsh cleansers.
- Take a cold shower: Once you’re done cleansing, turn that faucet to cold! A cold shower after the sauna can further increase blood flow. This practice is also known as contrast therapy5.
- Moisturize: Now that you have fresh, clean skin, moisturize using your preferred creams and lotions to promote skin hydration and encourage a healthy glow.
“Don’t fully dry before applying your moisturizer,” says Dr. Rekha Singh. “Applying moisturizers to damp skin helps seal in the moisture and ultimately promotes a better end result.”
Potential Risks of Sauna Use for Skincare
Saunas can help skin but also create pitfalls that people often overlook. Below are the main risks and how they can happen.
Skin Barrier Disruption and Dryness
While saunas can make your skin feel “clean” or glowing right after use, the intense heat and sweating can actually dry out your skin6 if you overdo it. Your skin’s outer layer (the “barrier”) keeps moisture in and irritants out, but frequent or extended sauna sessions can strip away natural oils and weaken that line of defense. When that happens, you might notice tightness, flakiness, or even more breakouts and irritation than before. It’s a bit like over-washing your face: short sessions can be refreshing, but too much heat leaves your skin thirsty and stressed.
To avoid this, make sure to stay within the recommended 15-minute maximum for sauna sessions, and rehydrate and moisturize afterward.
Inflammatory Flare-Ups
Heat, steam and sweating can commonly trigger or worsen conditions like rosacea7 and atopic dermatitis (itching) in susceptible people. What feels like “detox”—that burning sensation we’ve been conditioned to equate to “it’s working”—can, in reality, be an inflammatory flare-up. If you have a history of these conditions, take caution so as to avoid triggering your skin.
Acne
Skincare or makeup left on the skin can trap bacteria and oil as the pores open up with exposure to sauna heat, potentially worsening acne. Failure to remove sweat from the skin after sauna use may also contribute to these unwanted effects.
“Lingering in sweat after a sauna session can have downsides for your skin and hygiene,” says Dr. Dasgupta. “When sweat stays on the skin, it can mix with oil and bacteria, potentially contributing to breakouts, irritation, or even fungal overgrowth. To keep your skin healthy, rinse off soon after using the sauna, change into clean, dry clothes, rehydrate, and follow up with gentle skincare to restore moisture and balance.”
Pigmentation
Heat and infrared light can aggravate melasma8 or post-inflammatory hyperpigmentation9 in predisposed individuals. Talk to your dermatologist about saunas prior to use if you have either of these conditions.
Exacerbating Sunburn
Using saunas on freshly sunburned or broken skin can increase inflammation and slow healing. As such, it can be wise to skip the sauna until your skin has fully recovered.
Overheating
Not skin-related, but always worth noting—exposing yourself to high heat increases your body temperature. This poses perhaps the most significant sauna risk: overheating. Make sure to limit your sauna sessions to 10 to 20 minutes.
“The best way to stay safe is to start small and build,” says Dr. Michael Masi, DPT. “Beginners should sauna bathe for no longer than 5- or 10-minute sessions, always focusing on hydration. And you should never stay in the sauna if you feel like it’s too intense.”
If you feel lightheaded or dizzy, exit the sauna immediately to cool down.
RELATED: How Long Should You Stay in a Sauna?
Skin Tips for After a Sauna
A steamy sauna sesh should work wonders for your dry skin and contribute positively to your overall health and wellness, but there are a few things you should incorporate into your post-sauna regimen to maximize its benefits without paying the price:
- Hydrate: Sweating is great for your skin, but could lead to dehydration if you don’t be sure to consume plenty of water before, during, and after your session.
- Take a Cold Shower: A cold shower after the sauna further increases blood flow, releases endorphins, and, most importantly, closes up those pores.
- Moisturize: Now that you have fresh, clean skin, moisturize using your preferred creams and lotions to promote skin hydration and encourage a healthy glow.
“Don’t fully dry before applying your moisturizer,” says Dr. Rekha Singh. “Applying moisturizing to damp skin helps seal the moisture and ultimately results in a better result.”
Are Saunas Good for Your Skin? Final Thoughts
Saunas provide us with various health benefits, but is the sauna good for your skin?
Dr. Rekha Singh and the current research agrees that regular sauna sessions do confer skin benefits, as sauna bathing:
- Improves blood circulation
- Increases collagen production
- Provides detoxification
- Removes sebum and dead skin
So, if your skin needs a little rejuvenation, try working the sauna into your skincare routine! Just don’t overdo it: You want to avoid dehydration and drying out your skin.
Are Saunas Good for Your Skin? FAQs
What are the disadvantages of saunas?
There are many sauna benefits, but using a sauna irresponsibly can be dangerous. The biggest risks include dehydration10 and electrolyte imbalance11, both of which could create life-threatening conditions. Drink plenty of water before, during, and after your session, and consider having one of the best electrolyte drinks to replenish your system.
Saunas also increase your heart rate, which contributes to reduced cardiovascular mortality12 but could be grounds for medical contraindication in some cases. Consult with your doctor to discuss your risk factors and determine if using a sauna is right for you.
How long should you stay in a sauna for skin?
Most sauna benefits are realized during sessions that last approximately 10 to 20 minutes, according to Sydney Lappe, registered dietitian.
Is a steam room or sauna better for skin?
According to Dr. Rekha Singh, each different type of sauna will affect your skin differently. Because a traditional sauna uses dry heat, it can cause dehydration of the skin. Dr. Rekha Singh advises that moisturizers be used to help offset this effect.
On the other hand, a steam room is heated with moist air. Dr. Rekha Singh refers to the steam room as ideal for individuals with dry or itchy skin, as the moisture can help hydrate the organ.
RELATED: Steam Room Vs Sauna
Finally, an infrared sauna uses infrared rays to penetrate deep into the skin to generate heat at much lower temperatures, usually no more than 140 degrees Fahrenheit.
“The lower temperatures mean that the skin does not become as dehydrated, making this type of sauna good for those with dry or sensitive skin,” says Dr. Rekha Singh.
So, while each type of sauna offers its own set of pros and cons, Dr. Rekha Singh recommends the steam room or infrared sauna over the traditional Finnish sauna, especially for those with particularly dry or sensitive skin types.
References
- Laukkanen JA, Laukkanen T, Kunutsor SK. Cardiovascular and Other Health Benefits of Sauna Bathing: A Review of the Evidence. Mayo Clin Proc. 2018;93(8):1111-1121. doi:10.1016/j.mayocp.2018.04.008
- de Miranda RB, Weimer P, Rossi RC. Effects of hydrolyzed collagen supplementation on skin aging: a systematic review and meta-analysis. Int J Dermatol. 2021;60(12):1449-1461. doi:10.1111/ijd.15518
- Kuan WH, Chen YL, Liu CL. Excretion of Ni, Pb, Cu, As, and Hg in Sweat under Two Sweating Conditions. Int J Environ Res Public Health. 2022;19(7):4323. Published 2022 Apr 4. doi:10.3390/ijerph19074323
- Moini Jazani A, Ayati MH, Nadiri AA, Nasimi Doost Azgomi R. Efficacy of hydrotherapy, spa therapy, and balneotherapy for psoriasis and atopic dermatitis: a systematic review. Int J Dermatol. 2023;62(2):177-189. doi:10.1111/ijd.16080
- Shadgan B, Pakravan AH, Hoens A, Reid WD. Contrast Baths, Intramuscular Hemodynamics, and Oxygenation as Monitored by Near-Infrared Spectroscopy. J Athl Train. 2018;53(8):782-787.
- Kowatzki D, Macholdt C, Krull K, 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;217(2):173-180.
- Guder H, Guder S. Investigation of skincare habits and possible rosacea triggers of patients with rosacea: A prospective case-control study. North Clin Istanb. 2024;11(1):27-37.
- Basit H, Godse KV, Al Aboud AM. Melasma. [Updated 2023 Aug 8]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2025 Jan.
- Lawrence E, Syed HA, Al Aboud KM. Postinflammatory Hyperpigmentation. [Updated 2024 Nov 25]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2025 Jan.
- Taylor K, Jones EB. Adult Dehydration. [Updated 2022 Oct 3]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2023 Jan
- Shrimanker I, Bhattarai S. Electrolytes. In: StatPearls. Treasure Island (FL): StatPearls Publishing; July 24, 2023.
- Laukkanen T, Kunutsor SK, Khan H, Willeit P, Zaccardi F, Laukkanen JA. Sauna bathing is associated with reduced cardiovascular mortality and improves risk prediction in men and women: a prospective cohort study. BMC Med. 2018;16(1):219. Published 2018 Nov 29. doi:10.1186/s12916-018-1198-0
