Post-Workout Skin Care Basics

Exercise is good for you, but sweat, friction, and sun exposure can be hard on skin. A short, simple routine after training can keep things comfortable without turning into a ten-step project. This guide summarizes advice from the American Academy of Dermatology (AAD) and shows how to build a practical routine around it.

General information only. It is not medical advice or a substitute for seeing a dermatologist. If you have acne, eczema, a rash that will not clear, or any skin change that worries you, see a board-certified dermatologist or other clinician.

What workouts do to skin

The AAD explains that regular exercise can do wonders for your skin and mood, and that increased blood flow carries oxygen and nutrients to skin cells. It also notes the downsides: sweat can clog pores and contribute to breakouts and chafing, particularly if you are wearing heavy makeup or other products that can cause acne. The AAD has a separate page for people whose workouts seem to trigger acne.

Step 1: Shower soon after you finish

The AAD recommends showering after a workout. It says this clears the skin of sweat, oils, and bacteria, and helps keep pores clean. It advises warm rather than hot water. Aim to do this soon after you finish, rather than staying in sweaty clothes for hours.

If you cannot shower, the AAD suggests at least washing your face with a gentle, non-comedogenic cleanser, or wiping skin that tends to break out with pads containing salicylic acid. When you shop, look for products described as gentle and non-comedogenic, and check whether they contain fragrance if you tend to react to it.

Step 2: Wash gently and pat dry

Use a mild cleanser and avoid scrubbing hard. Pat skin dry with a clean towel. The AAD advises using clean towels to gently pat away perspiration and disinfecting shared gym equipment before and after use to limit the spread of germs. Carry a small towel in your gym bag, and wash it often.

Step 3: Moisturize if your skin needs it

Many people find that frequent showers dry out their skin. The AAD publishes advice on relieving dry skin, which is a good starting point if yours feels tight or flaky after washing. Apply moisturizer on damp skin soon after you bathe. If you have an existing skin condition, ask your dermatologist which products suit it.

Step 4: Handle sun protection

If you train outside, sun protection belongs in your routine. The AAD recommends a sunscreen that is broad-spectrum, water-resistant, and SPF 30 or higher. Its application guidance includes these points:

  • Apply sunscreen before you go outside. The AAD says it takes about 15 minutes for the skin to absorb it and protect you.
  • Most adults need about 1 ounce of sunscreen, roughly enough to fill a shot glass, to cover the skin that clothing does not cover. For the face, the AAD suggests at least about a teaspoon.
  • Cover all exposed skin, including the neck, ears, tops of the feet, and legs.
  • Reapply every two hours, and right after swimming or sweating.

The AAD also explains how to read a sunscreen label, including what broad-spectrum and water-resistant mean, and how to use stick and spray formats. For workouts, the AAD says to look for sunscreen labeled non-comedogenic if you are prone to breakouts. Hats, sunglasses, protective clothing, and shade are also parts of sun protection, and many outdoor athletes combine them.

Check each product page for the SPF, whether it is broad-spectrum, and its water-resistance claim. Hakanuge does not claim that any product will prevent sunburn or skin damage on its own.

Step 5: Treat friction spots

If you notice redness or rubbing in certain places, see our guide to preventing chafing and blisters. The AAD suggests moisture-wicking, loose-fitting clothes, soft bandages on vulnerable areas, and a barrier such as petroleum jelly or powder on problem spots.

Skin care for your face

The AAD advises washing your face before exercising if you wear makeup, because sweat mixed with makeup can be harder on skin and your pores are already clogged before the workout begins. Keep hair off your face when you can, and use a clean headband if you wear one. Wash headbands, caps, and sweatbands regularly.

Clothing and laundry

The AAD recommends moisture-wicking synthetic fabrics such as nylon or polyester that pull sweat away from your skin, and loose fits to limit irritation. Wash workout clothes after each session rather than letting them sit in a bag. If you have sensitive skin, you may prefer fragrance-free detergent, a choice that is up to you and your dermatologist.

A five-minute routine

  1. Change out of sweaty clothes.
  2. Shower with warm water and a gentle cleanser, or wash your face if you cannot shower.
  3. Pat dry with a clean towel.
  4. Moisturize if your skin feels dry.
  5. Pack sunscreen, a clean towel, and spare socks in your gym bag for next time.

When to see a dermatologist

Seek professional advice if you have acne that does not respond to over-the-counter care, a rash that appears after a workout, a mole that changes, a sunburn that blisters, or any other concern. Do not try to diagnose skin problems from a website or product description.

What to look for when shopping

  • Cleansers and body washes: gentle, non-comedogenic, and free of ingredients you know irritate you.
  • Sunscreen: SPF 30 or higher, broad-spectrum, water-resistant, in a format you will reapply.
  • Moisturizer: ingredients listed in full, and fragrance noted.
  • Towels and wipes: compact options for your gym bag.
  • Lip care: if you train outdoors, a lip balm that lists SPF.

Browse related categories: Athlete Body Care, Sun Care, and Body Wash.

Sources

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