For centuries, people have sought out saunas for relaxation and health benefits. Now, research suggests that regular sauna use can improve cardiovascular health, reduce stress, and even lower the risk of dementia. But what about your skin? Many people report a noticeable glow after a sauna session, but is this just a temporary effect, or are there deeper, lasting benefits? Let’s break down the science and safety considerations.
The Science Behind the Sweat
The core principle behind sauna benefits lies in heat exposure. This induces a mild, controlled “phantom fever,” as spa director Nikki Miller explains, triggering physiological responses that improve circulation, reduce stress, and boost immunity. Increased blood flow delivers more oxygen to the skin, leading to a temporary but noticeable radiance.
However, dermatologists like Dr. Mona Gohara caution against overstating these effects. Many benefits are transient, meaning they fade quickly. The sauna doesn’t replace a solid skincare routine, but it can complement one by softening grime, making it easier to remove, and stimulating heat shock proteins (HSPs) that help skin cells recover from stress.
Does Sauna Really “Detox” Your Skin?
The idea that saunas “detoxify” the skin is misleading. Your skin naturally eliminates toxins on its own. However, sweating can rinse off surface-level debris like oil and dirt, leaving skin feeling cleaner. Think of it as a windshield being washed by rain—it won’t deep-clean, but it will remove some gunk.
Who Should Be Cautious?
While generally safe, saunas aren’t for everyone. People with rosacea, eczema, or melasma should proceed with caution. Heat can worsen flushing in rosacea, inflame eczema, and trigger melasma flare-ups. If you have these conditions, sauna use may exacerbate symptoms despite any relaxation benefits.
Sauna Safety: A Step-by-Step Guide
To maximize benefits and minimize risks, follow these guidelines:
- Start Clean: Remove all skincare products and makeup before entering. Dry brushing beforehand can stimulate lymphatic drainage and exfoliate dead cells.
- Hydrate: Drink water or electrolytes before, during, and after to prevent dehydration. Dehydration can cause dizziness and lightheadedness.
- Shower Immediately: Don’t sit around sweaty; shower as soon as possible to prevent clogged pores and breakouts.
- Moisturize: Replenish lost hydration with a moisturizer after showering.
- Start Slow: Beginners should start with shorter sessions (8–12 minutes) and gradually increase time as tolerance builds.
- Listen to Your Body: If you feel dizzy, lightheaded, or nauseous, exit immediately.
Infrared vs. Traditional Saunas
Infrared saunas may offer additional benefits, potentially reducing inflammation and boosting collagen production, but more research is needed to confirm these effects. Traditional saunas, reaching higher temperatures (up to 180°F), require shorter intervals (10–15 minutes) to avoid overheating.
The bottom line? Sauna isn’t a miracle cure for skin issues, but it can be a relaxing and potentially beneficial addition to a healthy lifestyle. If you enjoy it, the stress relief alone can improve your skin. Just stay hydrated, listen to your body, and proceed cautiously if you have underlying skin conditions.
