Is Sauna Good for Your Skin? Benefits, Collagen and Hydration

Saunas come in different forms, each offering unique benefits for your skin. Whether you're looking to boost hydration, improve circulation, or support collagen production, choosing the right type of sauna can make all the difference. Some saunas provide dry, intense heat, while others are gentler and more hydrating. Understanding how each one works will help you find the best fit for your skin type and skincare goals.

1. Traditional Dry Sauna Uses heated stones to create dry heat around 70 to 90°C, making you sweat without additional humidity.
2. Steam Sauna (Steam Room or Hammam) A high-humidity environment with temperatures around 40 to 50°C, which feels hotter due to moisture in the air.
3. Infrared Sauna Uses infrared light to heat the body directly, operating at 45 to 60°C but penetrating deeper into the skin.
4. Facial Sauna A smaller, targeted steam sauna designed specifically for facial skin, often used for deep cleansing.

Choosing the right sauna for your skin type can make all the difference. While all saunas offer benefits, certain types work better for specific skin concerns. Here’s how to find the best sauna for your skin.

1. Dry skin Steam sauna helps replenish moisture and supports the skin barrier, preventing excessive dehydration.
2. Combination skin Alternating between steam sauna for hydration and dry sauna to reduce oil can help balance both oily and dry areas.
3. Normal skin Any type of sauna can be beneficial, try to combine them all or just stick to your favorite.
4. Oily skin Traditional dry sauna increases sweat production to help clear overly oily skin.
5. Clogged pores Steam sauna or a face sauna softens debris in the pores, making it easier to remove blackheads and congestion.
6. Aging skin Infrared sauna boosts collagen production, improves skin elasticity, and reduces the appearance of fine lines and wrinkles.

A sauna session does more than just make you sweat. It has science-backed benefits for your skin. Here’s how regular sauna use can improve skin health.

1. Hydration Research shows that sauna helps retain water in the skin barrier and increases skin's ability to recover from water loss. It also increases the skin barrier's ability to prevent water loss. This means regular sauna can increase your skin's hydration capabilities (Kowatzki et al., 2008).
2. Collagen Production & Skin Aging Research shows that in a small study of 20 people given daily far-infrared (FIR) treatment for six months, participants reported good (51 to 75%) improvement in skin texture and roughness and fair (25 to 50%) improvement in skin tone, although hyperpigmented spots did not improve. The same study found that FIR stimulates fibroblasts to produce more collagen and elastin, which helps maintain firm skin and supports skin regeneration over time (Lee et al., 2006). Many infrared saunas primarily use FIR, providing gentle, heat-based therapy that can support skin health when used correctly. However, not all infrared exposure is beneficial. Some infrared sources, particularly near-infrared (NIR), penetrate deeper into the skin and, with excessive or frequent exposure, may contribute to collagen breakdown and premature skin aging (Cho et al., 2009). To see benefits without damaging the skin, it’s important to check what type of infrared your sauna emits and to follow a recommended schedule. Overexposure or improper use of IR therapy can have the opposite effect, so controlled, consistent exposure is key.
3. Improved Blood Circulation & Skin Tone Sauna enhances blood flow and circulatory function (Laukkanen et al., 2018), and regular sauna use has been linked to a training effect on blood flow in the skin (Kowatzki et al., 2008). This increased blood flow supports skin function and complexion. Studies of far-infrared exposure suggest it can improve skin texture and tone over time (Lee et al., 2006), contributing to the healthy, natural "sauna glow."
4. Lymphatic Drainage & Detoxification Encourages lymphatic drainage, reducing puffiness. Sweat does contain small amounts of toxic trace elements such as arsenic, cadmium, lead and heavy metals like mercury, and a systematic review concluded that sweating deserves further study as a route for removing them (Sears et al., 2012). However, there are no trials showing that sauna meaningfully clears toxins from the blood, and one small study found lower concentrations of most metals in sweat from sitting in a sauna than from exercising (Kuan et al., 2022).
5. Clears Pores & Reduces Acne Opens pores, making it easier to remove blackheads and dirt. Increases sweat gland activity, which helps flush out bacteria that contribute to breakouts. Reduces excess oil production, which is a common trigger for acne (Kowatzki et al., 2008).
6. Strengthens the Skin Barrier Regular sauna use enhances the skin’s natural defenses by improving its surface pH and increasing the water-holding capacity of the stratum corneum, helping to prevent dryness and strengthen resilience against environmental stressors (Kowatzki et al., 2008).
7. Reduces Inflammation Long-term sauna studies have shown sauna's ability to reduce inflammation across the body. Studies are yet to connect these anti-inflammatory effects to the skin, but it is possible that they do (Kunutsor et al., 2018).

A sauna session can be a powerful part of your skincare routine if done right. Here’s how to make the most of it.

1. Ideal temperatures are 70 to 90°C for a dry sauna and 40 to 50°C for a steam sauna. For an IR sauna, the type of IR radiation is key. Make sure you are using Far Infrared (FIR) not Near Infrared (NIR). Ensure you do not overexpose yourself outside of the recommended limits.
2. Shower off any dirt before entering the sauna.
3. Drink a lot of water to prevent dehydration. Water with electrolytes would be optimal.
4. A sauna session should typically last 10 to 20 minutes to achieve optimal skin benefits.
5. After a sauna, shower off with lukewarm or cold water to remove any dirt and close your pores.
6. To prevent dry skin, apply a moisturizer to fortify your skin barrier.
7. Using a sauna 2 to 3 times a week is optimal for skin benefits.

Many people with skin conditions wonder if sauna use is safe. Here’s how different skin types and conditions react.

1. Eczema There is very little scientific research on the effects of sauna on eczema. General information states that it can be acceptable if your skin barrier is intact but otherwise may cause irritation and redness. Research has linked sweating to the release of natural peptides that prevent bacteria overgrowth related to eczema (Rieg et al., 2005). However, sweating may increase itching in people with atopic eczema (Hannuksela and Ellahham, 2001) and may irritate a weakened skin barrier, which could increase pathogen overgrowth. More research needs to be done to understand this. If you do want to try, discuss this with your dermatologist and approach with caution.
2. Psoriasis Once again, scientific research is sparse. However, one study noted that of 213 male psoriasis patients, 88% reported no impact from sauna use, 11% saw an improvement, and 1% saw their condition worsen (Ständer and Steinsland, 1983). A review of the benefits and risks of sauna bathing noted that sauna does not dry the skin and may even benefit people with psoriasis (Hannuksela and Ellahham, 2001). If you do want to try, discuss this with your dermatologist and approach with caution.
3. Rosacea The connections between sauna and rosacea are not well researched. Additionally, we found no research on the benefits of sweating for rosacea. We always keep an ear on the science and update our community through our newsletter.
4. Seb Derm Many online articles state benefits for seborrheic dermatitis. Some state that increased sweating during the sauna can cause an increase in Malassezia. We found no direct evidence or research linking seb derm improvements or flare ups with sauna use. While research has not been done, we can still theorize that the proven benefit of sauna to reduce skin sebum (Kowatzki et al., 2008) may help seb derm sufferers. If you do want to try, discuss this with your dermatologist and approach with caution.
5. Acne Other online articles state that sauna could potentially be good for cleaning the skin and pores. Let's look at the scientific evidence. Acne and the benefits of sauna are not well understood, but here is what we found. Research shows that sauna can decrease sebum levels and increase your barrier function (Kowatzki et al., 2008). Other research shows that sweat is rich in antimicrobial peptides, which inhibit the growth of acne-related bacteria (Nakano et al., 2015). This suggests that increased sweating, like from sauna use, may help suppress acne's overgrowth. If you do want to try, discuss this with your dermatologist and approach with caution.
6. Dry Skin Research shows that frequent sauna can strengthen the skin barrier and increase skin barrier hydration (Kowatzki et al., 2008). Make sure to moisturize after, and you should feel benefits.
7. Contact Dermatitis For those with frequent skin allergies, we wanted to note that some people have had allergic reactions to the wood used in traditional saunas, such as western red cedar (Huilaja et al., 2016). Make sure to patch test if you are at risk.

Saunas offer multiple scientifically studied skin benefits, including strengthening the skin barrier, reducing excess sebum, and even increasing hydration by enhancing circulation. Regular sauna use can support a healthier complexion by boosting moisture retention. However, excessive heat exposure or prolonged sessions can sometimes lead to temporary dryness, especially if hydration isn’t maintained. Those with sensitive skin or conditions may need to moderate their use, as heat can trigger flare-ups. To maximize the benefits while minimizing any drawbacks, it’s best to stay well-hydrated, keep sessions moderate, and follow up with a nourishing skincare routine.

Yes, you can typically wear skincare products in the sauna, but choosing the right ingredients is important. The heat and humidity make your skin sweat, and some active ingredients behave differently in those conditions. Actives like retinol or exfoliating acids may irritate the skin when combined with heat and sweat. Always consult a dermatologist to confirm which products are safe and beneficial for your sauna routine.

After a sauna session, your skin is primed to absorb hydrating and soothing ingredients. Here’s what to apply for optimal post-sauna skincare:

Gentle Cleanser or Wash:
Start with a mild, hydrating cleanser to remove sweat and impurities without stripping your skin. Avoid harsh or exfoliating cleansers, as your skin may be more sensitive after heat exposure.

Hydrating Serum:
Apply a lightweight, water-based serum to replenish lost moisture and support your skin’s hydration levels.

Calming Moisturizer:
Follow up with a soothing, hydrating moisturizer to lock in moisture and reinforce your skin barrier. A simple, nourishing formula will help maintain the skin’s balance after heat exposure.

Sun Protection:
If your sauna session occurs during the day, finish with a broad-spectrum SPF 30 or higher.

By focusing on hydration and barrier support, you can maximize the skin benefits of sauna sessions while preventing dryness or irritation.

We have seen that frequent sauna use has well-studied benefits for skin health, function and appearance, although the evidence for specific skin conditions is still thin.

We believe sauna can be a useful part of supporting skin barrier function, hydration and texture.

We always keep an ear on the science and update our community through our newsletter. Sign up if you would like to hear what we find.