Sauna Benefits for Skin
The Science-Backed Guide to Glowing, Healthy Skin
The Science-Backed Guide to Glowing, Healthy Skin
If you've ever stepped out of a sauna feeling refreshed with a natural glow, you weren't imagining things. Science confirms what sauna enthusiasts have known for centuries: regular traditional sauna use—whether dry heat or steam—can transform your skin health from the inside out.
Whether you're dealing with dry skin, premature aging, or simply want to maintain a youthful complexion, understanding how sauna therapy benefits your skin can help you unlock your most radiant appearance naturally.
Whether you're dealing with dry skin, premature aging, or simply want to maintain a youthful complexion, understanding how sauna therapy benefits your skin can help you unlock your most radiant appearance naturally.
How Traditional Sauna Benefits Your Skin: The Science Explained
1. Strengthens Your Skin's Natural Barrier
Your skin's outermost layer, the stratum corneum, acts as your body's protective shield. Research published in Dermatology involving 41 healthy volunteers demonstrated that regular sauna bathing creates a more stable epidermal barrier function and increases the skin's water-holding capacity.[1] This means your skin becomes better at retaining moisture and protecting itself from environmental stressors.
The study showed that those who used saunas regularly (15-minute sessions at 80°C) experienced faster recovery from elevated water loss and improved skin pH balance compared to those who didn't use saunas.[1] A balanced skin pH is crucial for keeping moisture locked in while keeping harmful bacteria and germs out.
2. Increases Skin Hydration Naturally
It might seem counterintuitive that sweating in a hot sauna would hydrate your skin, but science tells a different story. A comprehensive systematic review published in Evidence-Based Complementary and Alternative Medicine found that sauna bathing improves skin moisture barrier properties significantly.[2]
Research has shown that regular sauna sessions help increase skin hydration and improve the epidermal barrier function, which limits water loss from the body.[1] For those struggling with dehydrated skin, sauna use helps the skin recover from water loss faster and balance its pH levels. This natural hydration boost leaves your skin feeling plumper, softer, and more supple.
According to a 2018 review in Mayo Clinic Proceedings, regular Finnish sauna bathing provides a protective effect on skin physiology, particularly through stability of the epidermal barrier function and increased hydration of the stratum corneum.[3]
3. Reduces Excess Oil and Clears Pores
Studies show that regular sauna users experience decreased sebum content on the forehead.[1] While your skin needs some sebum (oil) for protection, too much can clog pores and lead to breakouts.
Dr. Erum N. Ilyas, a board-certified dermatologist, notes that "the steam our skin is exposed to in a sauna has been shown to have two major benefits: improve the hydration of skin and reduce the acne-causing sebum content of our skin."[4]
The heat from the sauna opens your pores, allowing trapped oils, dirt, and impurities to be released through sweating. Research indicates that sweat contains antimicrobial peptides, which have anti-aging properties and help inhibit acne-related bacteria production.[5] This one-two punch of deep cleansing and bacteria-fighting compounds makes traditional saunas a powerful tool for maintaining clear, healthy skin.
4. Boosts Circulation for a Healthy Glow
When you sit in a sauna, your heart rate increases and blood vessels dilate, dramatically improving circulation throughout your body, including your skin. This enhanced blood flow delivers more oxygen and vital nutrients to your skin cells, promoting cell renewal and that coveted post-sauna glow.
As your core temperature rises, you may experience increased skin temperature, elevated pulse rate, and dilated blood vessels. This happens as your heart begins to pump more blood, which helps deliver essential nutrients to skin cells.[6] This is why people often notice their skin looks more radiant and feel more alive after a sauna session.
5. Provides Anti-Inflammatory Benefits
A systematic review of clinical studies found that frequent dry sauna bathing is associated with improved outcomes and may benefit people with various health conditions, including skin conditions.[2] The heat from traditional saunas provides an anti-inflammatory effect that can reduce symptoms associated with conditions like psoriasis, eczema, and atopic dermatitis.
A 2023 study published in the International Journal of Dermatology found that spa therapy, including regular sauna bathing, may reduce the effects of psoriasis and atopic dermatitis by reducing inflammation.[7] Research also suggests that sauna bathing may facilitate the removal of hyperkeratotic scales in patients with psoriasis.[3] While a sauna isn't a cure for these conditions, it can be a helpful complementary therapy for many people.
6. Promotes Natural Detoxification
Research published in the International Journal of Environmental Research and Public Health demonstrated that sweating from exposure to a hot environment has a detoxifying effect, helping to purge the body of toxins, including nickel, lead, copper, arsenic, and mercury.[8]
While your liver and kidneys are the primary organs responsible for detoxification, the profuse sweating in a sauna acts as a natural exfoliant, removing dead skin cells and promoting cell turnover. This gentle exfoliation reveals a fresh, radiant complexion, smooths skin texture, and reduces the appearance of imperfections such as acne scars and hyperpigmentation.[5]
Understanding Traditional Sauna: Dry Heat vs. Steam
Traditional saunas offer two distinct experiences, each with unique skin benefits:
Traditional Dry Sauna (Finnish Sauna) operates at 150-195°F with low humidity (5-30%). The intense dry heat opens pores deeply, increases blood flow significantly, and promotes robust detoxification, particularly effective for clearing congested pores and skin rejuvenation.[9]
Steam Sauna operates at lower temperatures (110-120°F) but with nearly 100% humidity. The moist heat penetrates skin effectively and raises your core temperature faster than dry heat, making it especially beneficial for hydration and respiratory health.[9][10]
Research shows both types influence cardiovascular, hormonal, and nervous systems positively, with the main difference being how moist versus dry heat affects the body's thermoregulation.[11]
1. Strengthens Your Skin's Natural Barrier
Your skin's outermost layer, the stratum corneum, acts as your body's protective shield. Research published in Dermatology involving 41 healthy volunteers demonstrated that regular sauna bathing creates a more stable epidermal barrier function and increases the skin's water-holding capacity.[1] This means your skin becomes better at retaining moisture and protecting itself from environmental stressors.
The study showed that those who used saunas regularly (15-minute sessions at 80°C) experienced faster recovery from elevated water loss and improved skin pH balance compared to those who didn't use saunas.[1] A balanced skin pH is crucial for keeping moisture locked in while keeping harmful bacteria and germs out.
2. Increases Skin Hydration Naturally
It might seem counterintuitive that sweating in a hot sauna would hydrate your skin, but science tells a different story. A comprehensive systematic review published in Evidence-Based Complementary and Alternative Medicine found that sauna bathing improves skin moisture barrier properties significantly.[2]
Research has shown that regular sauna sessions help increase skin hydration and improve the epidermal barrier function, which limits water loss from the body.[1] For those struggling with dehydrated skin, sauna use helps the skin recover from water loss faster and balance its pH levels. This natural hydration boost leaves your skin feeling plumper, softer, and more supple.
According to a 2018 review in Mayo Clinic Proceedings, regular Finnish sauna bathing provides a protective effect on skin physiology, particularly through stability of the epidermal barrier function and increased hydration of the stratum corneum.[3]
3. Reduces Excess Oil and Clears Pores
Studies show that regular sauna users experience decreased sebum content on the forehead.[1] While your skin needs some sebum (oil) for protection, too much can clog pores and lead to breakouts.
Dr. Erum N. Ilyas, a board-certified dermatologist, notes that "the steam our skin is exposed to in a sauna has been shown to have two major benefits: improve the hydration of skin and reduce the acne-causing sebum content of our skin."[4]
The heat from the sauna opens your pores, allowing trapped oils, dirt, and impurities to be released through sweating. Research indicates that sweat contains antimicrobial peptides, which have anti-aging properties and help inhibit acne-related bacteria production.[5] This one-two punch of deep cleansing and bacteria-fighting compounds makes traditional saunas a powerful tool for maintaining clear, healthy skin.
4. Boosts Circulation for a Healthy Glow
When you sit in a sauna, your heart rate increases and blood vessels dilate, dramatically improving circulation throughout your body, including your skin. This enhanced blood flow delivers more oxygen and vital nutrients to your skin cells, promoting cell renewal and that coveted post-sauna glow.
As your core temperature rises, you may experience increased skin temperature, elevated pulse rate, and dilated blood vessels. This happens as your heart begins to pump more blood, which helps deliver essential nutrients to skin cells.[6] This is why people often notice their skin looks more radiant and feel more alive after a sauna session.
5. Provides Anti-Inflammatory Benefits
A systematic review of clinical studies found that frequent dry sauna bathing is associated with improved outcomes and may benefit people with various health conditions, including skin conditions.[2] The heat from traditional saunas provides an anti-inflammatory effect that can reduce symptoms associated with conditions like psoriasis, eczema, and atopic dermatitis.
A 2023 study published in the International Journal of Dermatology found that spa therapy, including regular sauna bathing, may reduce the effects of psoriasis and atopic dermatitis by reducing inflammation.[7] Research also suggests that sauna bathing may facilitate the removal of hyperkeratotic scales in patients with psoriasis.[3] While a sauna isn't a cure for these conditions, it can be a helpful complementary therapy for many people.
6. Promotes Natural Detoxification
Research published in the International Journal of Environmental Research and Public Health demonstrated that sweating from exposure to a hot environment has a detoxifying effect, helping to purge the body of toxins, including nickel, lead, copper, arsenic, and mercury.[8]
While your liver and kidneys are the primary organs responsible for detoxification, the profuse sweating in a sauna acts as a natural exfoliant, removing dead skin cells and promoting cell turnover. This gentle exfoliation reveals a fresh, radiant complexion, smooths skin texture, and reduces the appearance of imperfections such as acne scars and hyperpigmentation.[5]
Understanding Traditional Sauna: Dry Heat vs. Steam
Traditional saunas offer two distinct experiences, each with unique skin benefits:
Traditional Dry Sauna (Finnish Sauna) operates at 150-195°F with low humidity (5-30%). The intense dry heat opens pores deeply, increases blood flow significantly, and promotes robust detoxification, particularly effective for clearing congested pores and skin rejuvenation.[9]
Steam Sauna operates at lower temperatures (110-120°F) but with nearly 100% humidity. The moist heat penetrates skin effectively and raises your core temperature faster than dry heat, making it especially beneficial for hydration and respiratory health.[9][10]
Research shows both types influence cardiovascular, hormonal, and nervous systems positively, with the main difference being how moist versus dry heat affects the body's thermoregulation.[11]
Best Practices for Maximizing Skin Benefits
To get the most out of your traditional sauna sessions for skin health, follow these expert-recommended practices:
Before Your Sauna Session
Remove all makeup and cleanse thoroughly. Start with a clean canvas so your pores can properly open and release impurities without pushing makeup deeper into your skin.
Hydrate well. Drink plenty of water before entering the sauna. Proper hydration is essential for healthy sweating and preventing dehydration.
Consider light exfoliation. Gently exfoliating can help remove dead skin cells, allowing new skin beneath to benefit more from increased blood flow.
Skip heavy lotions or oils. Let your skin breathe naturally during the session. You can apply a lightweight moisturizer that will be absorbed as you sit in the sauna.
Hydrate well. Drink plenty of water before entering the sauna. Proper hydration is essential for healthy sweating and preventing dehydration.
Consider light exfoliation. Gently exfoliating can help remove dead skin cells, allowing new skin beneath to benefit more from increased blood flow.
Skip heavy lotions or oils. Let your skin breathe naturally during the session. You can apply a lightweight moisturizer that will be absorbed as you sit in the sauna.
During Your Sauna Session
Start with moderate sessions. Begin with 10-15 minutes and gradually increase as your body adapts. Research shows that sessions of 15-20 minutes are optimal for skin benefits.[1]
Use 2-3 times per week for best results. Studies indicate that frequent sauna bathing (2-7 times per week) provides the most significant health benefits.[2][3]
Listen to your body. If you feel dizzy, lightheaded, or uncomfortable, exit the sauna immediately.
Stay hydrated. Keep water nearby and sip throughout your session to replace fluids lost through sweating.
Use 2-3 times per week for best results. Studies indicate that frequent sauna bathing (2-7 times per week) provides the most significant health benefits.[2][3]
Listen to your body. If you feel dizzy, lightheaded, or uncomfortable, exit the sauna immediately.
Stay hydrated. Keep water nearby and sip throughout your session to replace fluids lost through sweating.
After Your Sauna Session
Take a cool shower. This helps close your pores, further increases circulation through contrast therapy, and rinses away the toxins you've sweated out. A cold shower after the sauna also releases endorphins and promotes an invigorating feeling.[12]
Moisturize immediately. Apply your favorite moisturizer, hydrating serum, or aloe vera gel while your skin is still slightly damp to lock in hydration and restore the skin's natural barrier function.
Continue hydrating. Drink plenty of water and consider an electrolyte drink to replenish what you've lost through sweating.
Avoid touching your face. Give your freshly cleansed pores time to close naturally without introducing bacteria from your hands.
Moisturize immediately. Apply your favorite moisturizer, hydrating serum, or aloe vera gel while your skin is still slightly damp to lock in hydration and restore the skin's natural barrier function.
Continue hydrating. Drink plenty of water and consider an electrolyte drink to replenish what you've lost through sweating.
Avoid touching your face. Give your freshly cleansed pores time to close naturally without introducing bacteria from your hands.
Important Safety Considerations
While traditional saunas offer numerous skin benefits, they're not suitable for everyone. Here are important precautions to keep in mind:
While traditional saunas offer numerous skin benefits, they're not suitable for everyone. Here are important precautions to keep in mind:
Consult Your Doctor First If You:
- Have sensitive skin conditions like rosacea or severe eczema
- Are pregnant
- Have cardiovascular issues or high blood pressure
- Take medications that affect sweating or heart rate
- Have epilepsy or other neurological conditions
- Have a history of kidney disease
Avoid Sauna Use If You:
- Are under the influence of alcohol or drugs
- Are feeling unwell or feverish
- Have open wounds or active skin infections
- Are severely dehydrated
Watch for Warning Signs:
- Excessive dryness or irritation (may indicate sessions are too long or frequent)
- Dizziness or nausea (signs of dehydration or overheating)
- Skin reactions or increased redness that don’t subside
- Heat rash or prolonged irritation
According to dermatologist Dr. Andrea Suarez, "The act of sweating for the skin is actually very irritating. Sweat pulls water out of our skin, which naturally makes the skin dry, and it becomes hyperirritable, making it [the skin] become impaired."[13] This is why proper hydration and post-sauna skincare are essential.
Some people with very sensitive skin may find that sauna heat temporarily aggravates their condition. Always start slowly and pay attention to how your skin responds.
How Often to Use a Sauna for Skin Benefits
Consistency is key when it comes to seeing lasting improvements in your skin health. Research published in Evidence-Based Complementary and Alternative Medicine indicates that regular sauna bathing—defined as frequent use over an extended period—provides the most significant benefits.[2]
Studies have shown optimal results with:
The key is finding a routine that works for your schedule and body. Start with 1-2 sessions per week and gradually increase as you become more comfortable and as your body adapts to the heat exposure.
Some people with very sensitive skin may find that sauna heat temporarily aggravates their condition. Always start slowly and pay attention to how your skin responds.
How Often to Use a Sauna for Skin Benefits
Consistency is key when it comes to seeing lasting improvements in your skin health. Research published in Evidence-Based Complementary and Alternative Medicine indicates that regular sauna bathing—defined as frequent use over an extended period—provides the most significant benefits.[2]
Studies have shown optimal results with:
- 2-3 sessions per week for general skin health maintenance
- 4-7 sessions per week for maximum cardiovascular and overall health benefits [3]
- 15–20-minute sessions at appropriate temperatures
The key is finding a routine that works for your schedule and body. Start with 1-2 sessions per week and gradually increase as you become more comfortable and as your body adapts to the heat exposure.
Special Considerations for Different Skin Types
Regular sauna use can strengthen the skin barrier and increase hydration.[1] Steam saunas may be particularly beneficial for replenishing moisture. Always moisturize immediately after your session.
Traditional dry saunas can help regulate sebum production and clear congested pores. The decreased sebum content observed in regular sauna users makes this particularly beneficial for those with oily skin.[1]
Start with lower temperatures and shorter sessions. Steam saunas with their gentler heat may be more appropriate. Always monitor your skin's response and adjust accordingly.
Both dry and steam saunas support collagen production and improve skin elasticity through enhanced circulation. The increased blood flow delivers essential nutrients that support skin rejuvenation.[5]
The Bottom Line: Sauna as a Natural Skincare Solution
The scientific evidence is clear: regular traditional sauna use—whether dry heat or steam—offers real, measurable benefits for your skin health. From strengthening your skin's protective barrier and increasing hydration to boosting circulation and fighting signs of aging, saunas provide a natural, holistic approach to achieving and maintaining healthy, glowing skin.
A comprehensive systematic review concluded that sauna bathing improves skin moisture barrier properties and is not associated with serious adverse events, making it a safe and effective addition to your skincare routine when practiced responsibly.[2]
Unlike topical products that only treat the surface, sauna therapy works from the inside out, supporting your skin's natural healing and regeneration processes. The physiological responses produced by an ordinary sauna bath correspond to those produced by moderate- to high-intensity physical activity, making it an accessible wellness practice for many people.[3]
Combined with proper skincare, hydration, and a healthy lifestyle, regular sauna sessions can help you achieve the radiant, youthful complexion you've always wanted. Whether you prefer the intense, dry heat of a Finnish sauna or the enveloping warmth of steam, both offer profound benefits for your skin's health and appearance.
The scientific evidence is clear: regular traditional sauna use—whether dry heat or steam—offers real, measurable benefits for your skin health. From strengthening your skin's protective barrier and increasing hydration to boosting circulation and fighting signs of aging, saunas provide a natural, holistic approach to achieving and maintaining healthy, glowing skin.
A comprehensive systematic review concluded that sauna bathing improves skin moisture barrier properties and is not associated with serious adverse events, making it a safe and effective addition to your skincare routine when practiced responsibly.[2]
Unlike topical products that only treat the surface, sauna therapy works from the inside out, supporting your skin's natural healing and regeneration processes. The physiological responses produced by an ordinary sauna bath correspond to those produced by moderate- to high-intensity physical activity, making it an accessible wellness practice for many people.[3]
Combined with proper skincare, hydration, and a healthy lifestyle, regular sauna sessions can help you achieve the radiant, youthful complexion you've always wanted. Whether you prefer the intense, dry heat of a Finnish sauna or the enveloping warmth of steam, both offer profound benefits for your skin's health and appearance.
Bring the Glow Home with Soul of Alaska
Consistency with sauna is key to long-lasting skin results. A Soul of Alaska Mobile Panoramic Sauna makes it effortless to keep your 2–4x/week routine.
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References
- Hannuksela M, Vaananen A. The sauna, skin and skin diseases. Effect of regular sauna on epidermal barrier function and stratum corneum water-holding capacity in vivo in humans: a controlled study. Dermatology. 2008;217(3):231-5. doi:10.1159/000148202
- Hussain J, Cohen M. Clinical Effects of Regular Dry Sauna Bathing: A Systematic Review. Evid Based Complement Alternat Med. 2018;2018:1857413. doi:10.1155/2018/1857413
- 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
- Watson K, Lamoreux K. 10 Best Sauna Benefits For Your Health, According To Experts. Women's Health Magazine. May 2, 2025.
- Travers C. Get the Most Out of a Sauna Session with These Healthy Skin Tips. Sunlighten. Accessed October 2025.
- Cafasso J. Are There Benefits from Using Saunas? Healthline. Updated October 8, 2024.
- 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.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. doi:10.3390/ijerph19074323
- North American Sauna Society. Traditional Finnish Sauna Standards and Guidelines. Accessed October 2025.
- Gu J. To Steam or to Sauna? Equinox. March 2024.
- Pilch W, Szygula Z, Palka T, et al. Comparison of Physiological Reactions and Physiological Strain in Healthy Men Under Heat Stress in Dry and Steam Heat Saunas. Biol Sport. 2014;31(2):145-149. doi:10.5604/20831862.1099045
- Singh R. Are Saunas Good for Your Skin? Tips From a Dermatologist. Garage Gym Reviews. October 3, 2023.
- Suarez A. Are Saunas Good For Your Skin? Sauna Benefits From A Derm. Calore Health and Wellness. April 12, 2024.
Disclaimer: This blog post is for informational and educational purposes only and is not intended as medical advice. Individual results may vary. Always consult with a healthcare provider before beginning any new wellness routine, especially if you have pre-existing health conditions or skin concerns.
