Sauna, Steam Rooms and Exercise: How Heat and Sweat Affect Your Skin

In this article:

• How saunas, steam rooms and exercise affect the skin

• Whether sweating is good or bad for pores and acne

• Why breakouts can appear after workouts or heat exposure

• How heat and sweat impact the skin barrier and inflammation

• The difference between sauna and steam room effects on skin

• Best cleansing and skincare practices after sweating

• How to prevent congestion, irritation and post-workout breakouts

• How to support skin health after sauna, steam or exercise

Sauna, Steam Rooms & Exercise: At a glance

What it is	Heat exposure and physical activity increase sweating, circulation and skin temperature, which can affect pores, inflammation levels and the skin barrier.
Best for	Normal, combination and resilient skin types when followed by proper cleansing and barrier-supporting skincare.
Ideal if	You exercise regularly, use saunas or steam rooms, or want to support circulation and post-workout skin clarity.
Not ideal if	Skin is highly sensitive, rosacea-prone, barrier-impaired or left uncleansed after heat and sweat exposure.
Key benefits	Boosts circulation; supports temporary glow; helps loosen surface debris; can support skin clarity when followed by correct skincare.
Key ingredients	Gentle surfactants, purifying clays, humectants (hyaluronic acid, glycerin), calming botanicals, antioxidants, barrier-supporting lipids.

Saunas, steam rooms and exercise are often praised for their health benefits, but what do they really do to your skin? Heat, sweat and increased circulation can improve skin appearance in some cases, while worsening redness, breakouts or sensitivity in others.

Understanding how these activities affect your skin helps you make smarter choices and protect your skin barrier.

The Benefits of Sauna, Steam Rooms and Exercise for the Skin

When used sensibly and followed by correct skincare, saunas, steam rooms and regular exercise can support both skin health and healthy ageing.

Physical activity is known to: 

• Increase blood circulation, improving oxygen and nutrient delivery to the skin, which can contribute to a healthier glow and better overall skin function
• Reduce systemic inflammation and improved metabolic health, which are linked to slower skin ageing and increased longevity
• Support collagen preservation
• Improve hormonal balance, and help regulate stress hormones such as cortisol, which are known to accelerate skin ageing when chronically elevated. 

Over time, this can translate into stronger skin structure, improved resilience and healthier ageing from the inside out.

Heat exposure through saunas and steam rooms:

• Enhances circulation and muscle relaxation 
• Helps loosen surface oil and debris via sweating, making post-activity cleansing more effective. 
• Softens sebum and congestion (via steam), allowing targeted treatments and masks to work more efficiently.
  

The key is understanding that the benefits from heat exposure and exercise for your skin, can be enhanced with prompt cleansing, hydration, barrier repair, and intelligent skincare choices. 

Exercise and skin ageing: why it matters

Regular movement supports collagen preservation, improves hormonal balance, and helps regulate stress hormones such as cortisol, which are known to accelerate skin ageing when chronically elevated. Over time, this can translate into stronger skin structure, improved resilience, and healthier ageing from the inside out.

Regular movement and exercise also:

• Supports circulation and nutrient delivery

• Reduces chronic inflammation linked to ageing

• Helps regulate stress hormones that impact skin quality

• Supports collagen health and skin resilience

• Contributes to overall longevity and healthier ageing

Is using a sauna good for your skin?

Sauna use increases body temperature and blood circulation, which can temporarily improve skin glow by delivering more oxygen and nutrients to the skin. Sweating also helps loosen debris on the skin’s surface.

However, saunas do not detox the skin. Detoxification is handled by the liver and kidneys, not sweat. Excessive heat exposure can actually increase transepidermal water loss (TEWL), leading to dehydration and barrier disruption if skin is not properly cared for.

Does sauna use help clear pores or improve acne?

Heat can soften sebum and loosen surface congestion, which may make pores appear clearer temporarily. However, sweat mixed with oil and bacteria can worsen acne if it remains on the skin.

Saunas do not treat acne and may aggravate it if:

• Skin is not cleansed afterwards
• Barrier function is already compromised
• Heat triggers inflammation

Discover more about Inflammation in Dr Sebagh’s expert guide: 'Inflammaging'.

Can sauna use reduce inflammation or slow skin ageing?

Short-term heat exposure may temporarily relax muscles and increase circulation, but repeated or prolonged sauna use can increase inflammation, especially in sensitive or rosacea-prone skin.

Excess heat can:

• Trigger redness and flushing
• Worsen broken capillaries
• Accelerate collagen breakdown if overused

Saunas do not slow skin ageing and may contribute to premature ageing when barrier damage and dehydration are not addressed.

Read more on broken capillaries and collagen in Dr Sebagh’s expert guides 'Alcohol and the Skin' and 'Collagen Guide'.

Is sauna use bad for sensitive or rosacea-prone skin?

Yes, it can be. Heat is a known trigger for:

• Rosacea flare-ups
• Persistent redness
• Broken capillaries

For sensitive skin types, frequent sauna use can weaken the skin barrier and increase reactivity.

Is a steam room good for your skin?

Steam rooms expose the skin to moist heat, which can feel less drying than a sauna and may temporarily soften congestion.

Does steam open pores?

Pores don’t have muscles, so they can’t open or close like doors. What the steam does is:

• Softens the oil (sebum) and debris inside the pores

• Increases sweating, which can help loosen surface buildup

• Makes pores appear larger temporarily because heat causes the skin to swell slightly

That’s why it often seems like pores are “open” after steam, but structurally, nothing has changed.

Is steam good for acne, blackheads or dry skin?

Steam can help soften sebum and help loosen congestion short term, but it:

• Does not remove blackheads
• Can worsen acne if overused
• Can increase redness and broken capillaries

For dry or dehydrated skin, steam can initially feel comforting. However, it may actually increase water loss once you leave the steam room unless hydration and barrier support are restored immediately.

That said, steam can be extremely effective when followed by the right skincare.

In particular, it is an ideal moment to apply the Dr Sebagh Skin Perfecting Mask straight after a steam room. Nicknamed “the vacuum cleaner”, this deep-cleansing mask works by drawing out dirt, debris, and impurities from within the pores. Once sebum has been softened by steam, the Skin Perfecting Mask is able to work far more effectively, helping to clear pores without aggressive extraction or over-drying.

This combination allows you to benefit from steam without relying on it as a standalone solution, supporting clearer skin while respecting the skin barrier.

For more information on blackheads, read our Dr Sebagh expert guide 'Blackheads'.

Can steam worsen rosacea or broken capillaries?

Yes. Like saunas, steam rooms can trigger flushing and exacerbate visible capillaries due to prolonged heat exposure.

How does exercise affect skin health?

Exercise increases blood flow, delivering oxygen and nutrients to the skin, which can create a healthy glow over time. Regular exercise may also help reduce chronic inflammation when balanced properly.

Is sweat good or bad for your skin?

Sweat itself is not harmful, but leaving sweat on the skin is.

Sweat mixed with oil, bacteria and friction can:

• Clog pores
• Trigger breakouts
• Cause blackheads
• Irritate the skin barrier

Learn more about the skin barrier with our blog post 'Skin Barrier Science'.

Why does skin breakout after workouts?

Post-workout breakouts are usually caused by:

• Sweat left on the skin
• Tight clothing causing friction
• Touching the face during exercise
• Delayed cleansing

Sweat does not unclog pores, it must be removed promptly.

Should you wash your face after sweating?

Yes, always cleanse as soon as possible after exercise, sauna or steam room use to prevent congestion and irritation.

Yes, always cleanse as soon as possible after exercise, sauna, or steam room use to remove sweat, oil, bacteria, and surface debris. Leaving sweat on the skin can increase the risk of congestion, irritation, and post-workout breakouts.

Using a gentle, non-stripping cleanser is essential at this stage. Dr Sebagh recommends cleansing with a formula that effectively removes impurities while respecting the skin barrier, such as the Dr Sebagh Foaming Cleanser or Dr Sebagh Rose De Vie Cleanser, depending on skin type. These cleansers help purify the skin after heat and sweat exposure without over-drying or triggering sensitivity.

Sauna, Steam and Exercise: Best Skincare Practices

Should you cleanse before or after a sauna or workout?

• Cleanse after, not before
• Avoid harsh cleansers beforehand, as heat increases skin sensitivity

Should you moisturise before using a sauna or steam room?

No, occlusive products can trap heat and increase irritation. Apply skincare after heat exposure instead.

What skincare should you use after exercise, sauna or steam room use?

The goal is to cleanse, purify, hydrate and restore the skin barrier.

Step 1: Cleanse

Foaming Cleanser

Removes sweat, oil and impurities without stripping the skin.

Step 2: Purify (1–2 times weekly)

Skin Perfecting Mask

Helps deeply cleanse pores, reduce congestion and refine texture after heat and sweat exposure.

Step 3: Hydrate and calm

Serum Repair

Restores hydration and supports barrier recovery. Prepares and buffers the skin for powerful actives. 

Key Ingredients: 

• Hyaluronic Acid
  
• Collagen Peptides
• Repair & Regeneration complexes

Rose de Vie Serum

Calms redness, soothes inflammation and supports sensitive or stressed skin. Restores the lipid barrier, enhances glow and comfort.

Key Ingredients:

• Organic Bulgarian Rose Oil (Rosa Damascena)
• Vitamin E
• Calming & Anti-stress actives

Step 4: Moisturise

High Maintenance Cream

A lightweight, antioxidant-rich moisturiser that restores hydration without heaviness. It helps rebalance the skin, protect the barrier and defend against environmental stressors following heat, sweat and exercise. 

Ideal for normal, combination or male skin, and especially well suited to post-workout or post-sauna use. Perfect night cream for combination skin as it repairs the skin barrier through the night. 

Conclusion

Saunas, steam rooms and exercise can benefit the skin when used sensibly, but heat and sweat are not inherently detoxifying or anti-ageing. Without proper cleansing and barrier support, they can worsen acne, redness and dehydration.

By understanding how heat and sweat affect the skin and following a targeted post-activity skincare routine, you can enjoy the benefits of movement and relaxation while keeping skin clear, calm and healthy.

Discover Dr Sebagh's morning routine on the Dr Sebagh Youtube Channel