How to Maximize Sauna Skin Benefits for a Clear and Youthful Glow
Get the most out of sauna skin benefits with tips to enhance skin health and achieve a youthful, radiant glow.
We all crave that lit-from-within glow, but let’s face it, achieving it can be more challenging than it sounds. While plenty of products promise youthful, radiant skin, an ancient technique is making a modern comeback. Sauna skin benefits are getting a lot of buzz right now, and for good reason. Stepping into a sauna can help you clear out toxins, increase circulation, and boost collagen production, leaving you with skin that looks as good as it feels. In this article, we’ll explore, How to Use Sauna and how to make the most of your sauna time so you can experience these benefits for yourself.
If you’re wondering how to get started, the GoPolar sauna app is a great resource. It offers a variety of guided sessions to help you achieve your skincare goals, whether clearing up acne or smoothing out fine lines.
What Is a Sauna and How It Works
Saunas are more than just hot rooms; they’re a tradition that dates back thousands of years. Originating from Finland, these enclosed spaces lined with wood offer a unique form of heat therapy. The idea? A bath from the inside out. This intense heat encourages detoxifying perspiration, relief from aches and pains, and deep relaxation. The benefits don’t stop there; saunas boost circulation and create a haven for relaxation.
Traditional vs. Infrared: Choosing Your Sauna Experience
Regarding saunas, the choice often comes down to traditional or infrared. A conventional sauna is your go-to if you crave steam and higher temperatures. These can be indoor or outdoor, with temperatures between 185-190 degrees Fahrenheit. They heat the air to warm your body with a dry feel until you sprinkle water over hot rocks, an instant humidity boost. Aromatherapy fans can even add essential oils to the water. Just remember preheating those rocks takes 30-40 minutes, and proper ventilation is necessary.
Infrared saunas, on the other hand, are all about body-penetrating heat at lower temperatures. Designed for indoor use, they directly heat your body, raising your core temperature to activate a deep sweat. There’s no preheat time required, and ventilation isn’t a concern since it’s dry heat. Optimum temperatures hover around 125-130 degrees Fahrenheit, and due to the milder heat, you can often enjoy a longer session.
Health Benefits of Heat Exposure: More Than Skin-Deep
Spending time in a sauna does wonders for the body and mind. The heat exposure increases circulation, which can help soothe sore muscles and speed up recovery. It also promotes relaxation and stress relief. On a deeper level, regular sauna use may support heart health, improve sleep quality, and even enhance skin appearance by opening pores and encouraging a good sweat.
Are There Any Sauna Skin Benefits? Tips From a Dermatologist
A hot and steamy sauna session is often just what you need to unwind after a challenging day or an intense workout. It’s very relaxing, but various benefits associated with regular sauna use 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? Absolutely.
Many people wonder, “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!
There are many dry sauna benefits, including various positive effects on your skin health.
Dr. Rekha Singh shares some of the sauna's most essential benefits and explains how it can become a new addition to your skincare routine.
Fortifying the Epidermal Barrier
Saunas can improve the epidermal barrier function of the skin. Research published in Dermatology looked at the relationship between sauna usage and how the structure and function of the skin may or may not change through regular sauna sessions. The researchers looked at 41 healthy adults between 20 and 49. They split them into two groups:
- A control group with no sauna exposure
- A group with regular 15-minute sauna periods
Sauna Improves Skin Hydration and Barrier Function
The group that spent time in the sauna had increased skin hydration and a more stable epidermal barrier function, which limits water loss from the body and the absorption of chemicals from the environment. Sitting in a sauna helped subjects with dehydrated skin recover water loss faster and balance the skin’s pH, essential to keeping moisture, bacteria, and germs out.
Sauna Reduces Sebum Production
When a skin’s pH balance is off-kilter, it can lead to skin issues like:
- Eczema
- Acne
- Irritation
The research also showed that sauna subjects had less sebum content on the forehead. Your skin needs sebum to provide antioxidants and antimicrobial lipids to help that epidermal barrier function lock moisture in, but too much can clog pores and lead to acne.
Sweating for Skin Rejuvenation
Sweat is the secret to skin health. While the mentioned study used a Finnish sauna, the same skin benefits can be seen with an infrared sauna like Sunlighten. That’s because, in any sauna, you’re going to sweat, and it’s this sweat that contains antimicrobial peptides, a small chain of amino acids that have anti-aging properties.
Sauna Promotes Skin Cleansing and Renewal
As you sit in a sauna, your skin starts to sweat. Because of this, your pores will open up, which helps the skin make physiological changes in response to sauna heat, such as more water retention and sebum and pH balance. Think of it as your body’s way of giving you a fast, easy facial.
Boosting Circulation for Youthful Skin
Can Increase Circulation. Studies show that regular sauna bathing can have many health benefits, including decreased blood pressure. That’s in part because the heat of the sauna causes vasodilation, or expansion of the blood vessels, which increases blood flow and circulation.
This increase in blood circulation is what contributes to healthy skin.
“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,” says Dr. Rekha Singh. “This process helps increase circulation, which can help the skin look younger and brighter.”
The increased circulation also assists in collagen production.
Collagen for Youthful Skin
“Collagen contributes immensely to youthful skin,” says Dr. Rekha Singh. “By improving collagen production, or by using a dermatologist-recommended hydrolyzed collagen supplement, you should enjoy benefits including improved hydration, elasticity, and firmness while reducing the appearance of skin wrinkles.”
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.
Detoxing Through Sweat
Sweating Helps Release Toxins. According to a 2022 study published in the International Journal of Environmental Research and Public Health, 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
- 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.”
Shedding Dead Skin Cells
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 undesirable skin conditions, including:
- Acne
- Blackheads
- Blemishes
- Breakouts
Spending time in the sauna helps eliminate dead skin cells and sebum buildup, ultimately contributing to healthy and clear skin.
Alleviating Skin Conditions
Sauna 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 Dermatology corroborates this fact. Researchers found that “spa therapy,” including regular sauna bathing, “may reduce the effects of (psoriasis and atopic dermatitis) by reducing inflammation.”
Stress Reduction and Skin Health
Stress Reduction. Studies indicate that regular sauna sessions can alleviate stress. Why does that matter for skincare? Stress wreaks havoc on your skin, triggering flare-ups of conditions like acne, psoriasis, and eczema.
Sauna use may relieve some of these symptoms and help you feel better by inducing relaxation and reducing cortisol levels. After all, a relaxed body promotes a healthy complexion.
Post-Sauna Skincare Tips
A steamy sauna sesh should work wonders for dry skin and contribute positively to overall health and wellness. Still, there are a few things you should incorporate into your post-sauna regimen to maximize its benefits without paying the price:
Hydrate
Sweating is significant for your skin but could lead to dehydration if you don’t 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.”
Level Up Your Recovery Routine
Ready to take your recovery and wellness routine to the next level? Our cold plunge app is the go-to resource and tracking app for people who like to do cold plunge and sauna. With GoPolar's cold plunge app, you can track your cold plunge or cold shower and your sauna sessions with your Apple watch. After your plunge or sauna session, you can:
- Review your heart rate during a session
- See trends in the app with Apple Health data
- Track your scores in our leaderboard/community
With our app, you can also find the best spots to cold plunge in your area! Download our cold plunge app for free today to level up your cold plunge and sauna sessions with our tracking features and the GoPolar community leaderboard.
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- How Long Should You Sit in a Sauna
- Dry Sauna Benefits
How to Sauna Your Way to Clear Skin
Sweating isn’t just a side effect of exercise or heat; it’s a cleansing ritual for your skin. Think of it like a flush cycle for your pores. When you sweat, your heart rate and blood flow increase, expanding your pores and pushing out impurities.
This natural detox helps clear clogged pores, leading to smoother, healthier skin. Dermatologist Marina Peredo highlights how the sauna mimics exercise by boosting circulation. This brings more nutrients to the skin, enhancing its natural glow.
Pre-Sauna Prep: Cleanse and Hydrate
Before stepping into the sauna, cleanse your face. You want a clean canvas as you sweat to avoid trapping dirt or makeup in your pores. Drinking water is crucial, too. Saunas are naturally dehydrated, so hydrate before, during, and after your session to keep your body balanced.
The Ideal Sauna Session: Time and Temperature
Keep your sauna time to about 10 minutes per session. This duration optimizes the benefits without overstressing your body. If you’re up, alternate with a cold plunge or shower. This contrast between hot and cold can boost circulation even more. Avoid staying in the sauna too long; diminishing returns kick in, and you’ll risk overloading your system.
Post-Sauna Strategy: Cleanse and Cool Down
After you sweat it out, hit the showers. Sweat leaves behind salt, sebum, and bacteria, which can cause breakouts if not rinsed off. Pay attention to your scalp, too. Sweat can irritate hair follicles and lead to inflammation. Use your fingers to scrub away grime thoroughly, whether or not you use shampoo. After cleansing, turn the water temperature down. Cold water helps shrink your pores to normal, keeping them from getting clogged again.
Rehydrate and Moisturize
After your final rinse, pat your skin dry and apply a moisturizer. Saunas can dry out your skin, so
rehydrating it is key. Also, remember that you’re losing a lot of water through sweating, so keep drinking fluids to replenish what you lost.
How to Incorporate Your Sauna Into Your Skin Care Routine
Sweat it out, but do it smartly. Saunas are a powerhouse for your skin, promoting cellular growth and giving you that softer-looking glow. But how do you weave sauna sessions into your skincare routine without throwing everything off balance? Here’s how:
1. Prep with a Clean Slate
Before you step into that sauna, make sure your face is clean. We're discussing a thorough wash to remove makeup, sweat, and daily grime. You want your skin to breathe freely, so avoid clogging up those pores. And hey, keep yourself hydrated! Drink plenty of water before, during, and after your sauna time.
2. Keep it Short and Sweet
Less is more. Spend at most 10 minutes in the sauna. The benefits start to taper off after that, so set a timer and make it count. This way, you’re maximizing the rewards without overdoing it.
3. Cool Off the Right Way
Now that you've eliminated all those toxins, it's time to wash immediately in cold water. Cold water helps your pores contract back to their usual size, but ensure you’ve removed all the dirt and debris first.
4. Lock in Moisture for a Radiant Glow
You've cleansed, toned, and detoxified your skin. Now, it's time to moisturize. Applying moisture to damp skin helps seal the dampness, giving you that radiant glow you’re after.
Related Reading
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- Can You Sauna Everyday
- Does Sauna Reduce Inflammation
- Sauna Before or After Cold Plunge
How Long Should You Stay in a Sauna for Clear Skin?
Finding the right duration for saunas is crucial for skin benefits. A session of 15 to 20 minutes typically offers optimal results without overdoing it. This timeframe helps detoxify the skin, improving clarity and texture. However, pushing beyond this can lead to dehydration and skin irritation. Listening to your body and taking breaks is vital to avoid overexposure.
Why Timing Matters in the Sauna
Saunas are renowned for enhancing physical and mental health, but session length can significantly impact the benefits. Spend too little time and miss out on:
- Detoxification
- Respiratory relief
- Deep relaxation
If you overstay your welcome, you risk:
- Dehydration
- Hyperthermia
- Skin issues like dryness and irritation
Balance is key to reaping the rewards without the drawbacks.
How Long Should You Stay In a Sauna?
Experts generally advise a sauna session of 15 to 20 minutes for most people. If you're new to sauna bathing, start with 5 to 10 minutes. Ensure you take a 10-minute break after exercise before entering. While 15 minutes is a safe upper limit, breaks can allow for a more extended overall experience. Remember, individual factors like health and comfort level should guide your decision.
Sauna Types: Different Strokes for Different Folks
The type of sauna you choose can also influence the duration of your session. Traditional Finnish saunas have high temperatures and low humidity, making them ideal for shorter sessions of 10 to 15 minutes. Infrared saunas offer a milder heat, allowing for more extended stays of 20 to 45 minutes. With their high humidity, steam rooms are best for short, 10—to 20-minute sessions to avoid exhaustion.
Age and Saunas: Factors to Consider
Age plays a significant role in sauna tolerance. Older adults with decreased muscle mass and fluid reserves should limit sessions to avoid dehydration. Children are also more susceptible to overheating and dehydration. Keeping sauna sessions to 10 to 15 minutes for both groups is generally safe and beneficial.
Health Conditions: Know Your Limits
Pre-existing health issues like coronary artery disease, high blood pressure, and skin conditions can affect how long you should stay in a sauna. It's wise to consult a healthcare professional for personalized guidance. They can help you determine the ideal sauna duration and any necessary precautions.
Comfort Is Key: Listen to Your Body
Ultimately, your comfort level should dictate your sauna experience. Some people prefer short sessions, 10 to 15 minutes, while others enjoy longer, 20 to 30 minutes. If you're new to sauna bathing, start with a shorter duration and gradually increase it as your body adapts to the heat.
5 Things to Remember When Using Sauna for Skincare
1. Keep Skin Healthy: Hydrate Adequately
Are you heading for a sauna session? Drink plenty of water before, during, and after. Drink slowly and steadily to counteract dehydration. You want to prevent thirst, not react when it hits.
2. Avoid Stress on Your Skin: Limit Session Duration
Don’t overstay in the sauna. Avoid pushing your boundaries. Sometimes, your body will handle more, sometimes less. This is similar to a workout; you must allow your body time to adapt gradually.
3. Stress-Free Skincare: Cool Down Properly
After your sauna, cool down gradually, allowing your body to adjust to lower temperatures. This prevents stress on your skin. Try the cold pools next to saunas; they’re refreshing for your skin and create circulatory boots, rejuvenating your whole body.
4. Consult a Professional First if You Have Existing Skin Conditions
If you have pre-existing skin concerns, ask a dermatologist before making sauna a routine. While dry saunas can help in some conditions, they can worsen in others. For example, dry saunas may reduce symptoms for those with psoriasis but could worsen atopic dermatitis.
5. A Skincare Routine for Before and After Your Sauna Session
Ensure your skin gets the best out of the sauna by thoroughly cleansing before and after all the sweating. Make sure your cleansing routine is efficient and gentle. After the sauna, hydrate inside and out, and lock the moisture in for maximum effect.
Track Your Wellness Journey with GoPolar's Cold Plunge App
Looking to supercharge your wellness routine? Our cold plunge app is your go-to for tracking sauna and cold plunge sessions. With GoPolar's cold plunge app, you can review heart rate trends, track your scores, and find the best spots in your area. Download our cold plunge app for free today and join the GoPolar community!
Should You Use a Sauna Every Day?
Can you use a sauna every day? Absolutely, and many people do. If you can handle it, go for it. Regular sauna use boosts wellness, including stress reduction and improved sleep. However, stay hydrated. Prolonged sessions risk dehydration, so ease in with shorter sessions if you're new.
How Long is Too Long in a Sauna?
Knowing when to leave the sauna is easy. When you're warm enough, exit. Beginners should start with 5-10 minutes and gradually increase. Aim for 15 minutes per session, maxing out at 20 minutes. You'll see benefits like healthier skin and improved stress management with consistent use.
Saunas and Your Skin: The Good and the Bad
Saunas can improve circulation and help detoxify your skin, but daily use can be harmful if you have sensitive skin or conditions like eczema. Saunas strip away moisture, so avoid them if you have dry skin. Use parallel structure for smoother transitions.
Recommendations for Different Skin Types
- Dry Skin: Keep sessions short to avoid drying out your skin. Moisturize immediately after.
- Oily Skin: Saunas can help unclog pores, but don’t overdo it.
- Sensitive Skin: Limit exposure to avoid irritation.
Level Up Your Cold Plunge and Sauna Sessions Today With GoPolar's Free Cold Plunge App
GoPolar's cold plunge app is the ultimate resource for tracking cold plunge and sauna experiences. With Apple Watch integration, you can easily monitor your:
- Cold plunge sessions
- Showers
- Sauna sessions
After your session, you can review your heart rate, trends, and scores in our leaderboard/community. You can also find the best spots to cold plunge in your area.
Download our cold plunge app today to level up your cold plunge and sauna sessions with our tracking features and the GoPolar community leaderboard.
