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Skin Care Before Sauna: Essential Steps for Safe Glow 2025
Proper skin care before sauna sessions begins with understanding your skin’s role. Infrared sauna sessions whether with a traditional sauna, sauna blanket or an infrared PEMF mat, start with your skin. It’s your body’s first defense, managing temperature, sweat, and toxin release. Plus, skin helps produce vitamin D from sunlight, which supports immune and bone health.
If your skin isn’t prepared, you risk irritation and miss out on the full sauna benefits. A simple pre-sauna skincare routine can improve how your skin reacts and feels.
Here’s a quick overview of what this post covers:
- How to hydrate skin before sauna
- Proper cleansing and facial cleansing techniques
- Shower routines before sauna use
- Exfoliation and dry brushing: Key skin prep for sauna
- Best moisturizing practices before sauna sessions
- Why sun protection matters before sauna exposure
- Choosing the right skin care products ahead of time
- Recommended product combos like HigherDOSE and Young Goose skincare
- How PEMF mats prepare your skin from inside out
- Ingredients and products to avoid before sauna
- Other helpful pre-sauna skin care tips
- Skin care during your sauna session
- Using aromatherapy for skin health
- Common questions answered
How to hydrate skin before sauna
Hydration starts from within. About an hour before your session, drink 2 to 3 cups of water. This helps your skin handle heat and supports a healthy sweat, whether you’re using a sauna, sauna blanket, or PEMF mat.
The goal is steady hydration, not just replacing sweat loss but protecting skin from drying out. Plain water works well. Coconut water is also a good option. For more ideas, see our guide to drinks for before, during, or after sauna sessions.
Some people include gentle detox support in their prep, such as herbs, teas, or binders. It’s optional, but if it fits your routine, it can complement hydration and skin-focused nutrients.
HigherDOSE Detox Drops
For targeted detox support in your pre-sauna routine try HigherDOSE Detox Drops. This plant-based formula supports hydration, circulation, and the body’s natural detox process. Each 60ml bottle contains 30 servings.
Key ingredients include:
🔹 Chlorophyll, which supports oxygen flow and adds antioxidant support
🔹 Beetroot, which supports performance and focus
🔹 Magnesium citrate and Aquamin sea minerals for bone health and gut balance
🔹 Milk thistle, which supports liver function
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Proper cleansing and facial cleansing techniques
Proper cleansing is non-negotiable for effective pre-sauna skincare. After your session, clean your skin to remove sweat, oil, and impurities released during heat. Use a gentle, non-stripping cleanser. Avoid anything harsh or heavily fragranced. This keeps pores clear and helps prevent breakouts.
Rinse with cool water to calm skin and close pores. Pat dry with a clean towel. No rubbing. Keep the routine simple and consistent.
Facial cleansing
Wash your face before your session to remove makeup, oil, or dirt. A facial cleanser isn’t required but helps with a deeper clean that won’t clog pores.
Choose gentle cleansers that maintain your skin’s natural oils and pH. Skin’s pH typically ranges from 4.5 to 6.5, creating a slight acidity that blocks harmful microbes [1]. Some cleansers can disrupt this balance, causing dryness or breakouts [2]. Foam, gel, or cream formulas all work, as long as they keep your skin’s natural state intact.
If acne is a concern, use a cleanser made for it but avoid anything too harsh. Sauna heat can increase irritation.
Using a mask occasionally before your session can help. Activated charcoal, bentonite clay, or kaolin clay masks pull out grime and clear pores.
Shower routines before sauna use
After washing your face, take a warm shower to cleanse your body. This removes impurities and opens pores, aiding detox during the sauna.
Warm water also increases blood flow and heart rate slightly, acting like a mild cardio warm-up. This prepares your body for the sauna heat and improves the session’s effect. For more details, see our post sauna and shower: Best order for skin health.
Exfoliation and Dry Brushing: Key Skin Prep for Sauna
After your shower, exfoliate to remove dead skin cells. You can do this either a day before or just before the sauna, depending on what your skin tolerates.
Exfoliation clears pores and allows sauna heat to work more effectively. Use scrubs or tools for mechanical exfoliation, or products that dissolve dead cells for chemical exfoliation. Be gentle. Harsh scrubs or strong chemicals may irritate skin and increase sensitivity to heat.
For a milder choice, try a salt scrub, sauna honey, or a loofah sponge. After exfoliating, rinse off any residue so your skin is clean and ready for the sauna.
Rooted in traditional Chinese medicine, Gua Sha tools made from jade, rose quartz, or buffalo horn gently exfoliate skin, increase circulation, and help move lymph fluid [3].
Dry Brushing
Add dry brushing to your pre-sauna routine as a natural way to increase exfoliation. Unlike typical exfoliants that remove dead skin cells chemically or mechanically, dry brushing also moves lymph fluid and improves blood flow. A 2019 study [4] points to the benefits of supporting lymphatic function in particular.
It’s not a choice between dry brushing and regular exfoliation. They work well together. Use both based on what your skin tolerates and the results you want.
Dry brushing mainly targets lymph flow and circulation, while traditional exfoliation focuses on clearing dead skin cells.
In our blog post Dry Brushing we cover the technique from materials to common myths
Sensitive Skin
Dry brushing can help but may not be suitable for sensitive skin. If you have a skin condition, check with a dermatologist before trying it. Using a softer brush and lighter strokes can reduce irritation.
Complementary, Not Compulsory
Dry brushing can increase the effects of your sauna and exfoliation routine, but it’s not required. Pay attention to your skin’s response and adjust as needed.
Scheduling
If you use both, space them out to avoid overstimulation. For example, dry brush in the morning before sauna and save chemical or physical exfoliation for other days, depending on how your skin reacts.
Gentle Approach
If you’re new or have sensitive skin, start with a softer brush and light pressure. Watch your skin and increase brushing gradually.
How to Dry Brush Effectively
🔹 Use a natural-bristle brush with a long handle to reach your whole body. One option is the HigherDOSE Copper Body Brush.
🔹 Start at your feet and brush upward in long, smooth strokes toward your heart. Use circular motions on your abdomen and joints.
🔹 Brush for 3 to 5 minutes before sauna, avoiding overdoing it.
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HigherDOSE Supercharge Copper Body Brush
Here’s why this brush works well for pre-sauna exfoliation: 🔹 Copper and horsehair exfoliate and stimulate skin |
Best moisturizing practices before sauna sessions
Moisturize your face and body right before or as you enter the sauna. Start with a hydrating serum containing hyaluronic acid, glycerin, or ceramides to help skin retain moisture and reduce dryness from infrared heat.
Follow with a moisturizer rich in antioxidants like vitamin C, E, or green tea extract. These help protect skin from heat-related oxidative stress. Use heavier creams on delicate areas like around the eyes.
Adjust moisturizing based on skin type:
🔹 Oily skin: Use a light moisturizer since sweating helps control oil.
🔹 Dry skin: Choose richer options like coconut oil for deeper hydration.
🔹 Sensitive skin: Use non-comedogenic serums and barrier repair creams with niacinamide to calm and strengthen skin.
Apply products lightly before sauna. Too much can mix with sweat and cause irritation or clogged pores.
Why sun protection matters before sauna exposure
IIf you use an outdoor sauna or plan to spend time in the sun afterward, protect your skin with a broad-spectrum sunscreen of at least SPF 30 [6].
Choose sunscreens with physical blockers like zinc oxide or titanium dioxide, as they are gentle and less likely to cause irritation.
Choosing the right skin care products ahead of time
Best products for sauna skincare support how your skin reacts to heat and sweat. Sweating during sauna sessions changes how skincare works on your skin. Here are key points to consider:
Benefits
Some lotions clear pores and increase circulation and sweating. This supports detox and may help with fat loss through perspiration.
Product Choice
Use non-comedogenic skincare to avoid clogged pores. Heat and sweat raise the risk of breakouts, so pick products that allow your skin to breathe.
Keep It Light
Avoid heavy creams or oil-based products before sauna. They can mix with sweat, clog pores, and reduce the sauna’s cleansing effect.
HigherDOSE founders Lauren Berlingeri and Katie Kaps on an infrared PEMF Go Mat, creators of the popular infrared sauna blanket and skin care line.
Recommended product combos like HigherDOSE and Young Goose skincare
At Saunace, we focus on practical self-care that fits with your wellness tools. That’s why we use HigherDOSE and Young Goose: two brands aligned with the body’s natural rhythms.
HigherDOSE knows infrared well. Their skincare prepares skin for heat, supporting detox and sweat through improved circulation and absorption.
Young Goose uses lightweight, clinical-grade formulas that help skin regenerate, stay resilient, and remain clear and hydrated before and after sauna sessions.
Together, they form a complete pre- and post-sauna routine. One prepares skin before heat, the other repairs and protects afterward. Both use science-based ingredients designed for effective results. This skincare works with your body, not against it.
Transdermal Magnesium Spray for a Double Effect
This pure Zechstein magnesium spray absorbs quickly through skin, skipping digestion for faster results.
Use it before your sauna or PEMF session to open pores and increase magnesium absorption, aiding muscle relief, balance, and recovery.
Spray it before bed to relax your body, calm your mind, and improve sleep quality.
Apply directly to skin before heat sessions or bedtime.
$35 at HigherDOSEEndorphin Oil Turn Up the Heat
Endorphin Oil blends organic castor oil, jojoba, broccoli seed oil, magnesium, and a warming essential oil mix. It increases circulation, promotes sweating, and eases sore spots, ideal for thighs, core, or joints.
Apply before your sauna or PEMF session to support detox and muscle recovery. For best results, spray Transdermal Magnesium first, then apply Endorphin Oil.
$75 at HigherDOSE
Adaptogenic Anti-Aging Cleanser
A gentle soap-free cleanser that refreshes and hydrates without stripping skin. It works well for sensitive or post-procedure skin, removing sweat, dirt, and impurities while soothing and restoring moisture. Suitable for use before and after sauna sessions.
Includes botanicals like chamomile extract, which supports youthful skin by increasing NAD+ levels, and marine peptides that help hydration and collagen. This cleanser softens fine lines and improves texture without irritation.
$40 at Thera Optimal HealthGet 10% OFF! Use code SAUNACETHERA1 when purchasing Young Goose through our link at Thera Optimal Health
Green Tea Phyto-Serum
Ideal for sensitive skin before sauna sessions, this moisturizing gel soothes, hydrates, and calms redness while reducing sensitivity. It contains a high concentration of EGCG, an antioxidant from green tea, which supports skin regeneration and helps reduce sun damage.
Suitable for all skin types, especially skin with redness, sensitivity, or oilines
$175 at Thera Optimal HealthGet 10% OFF! Use code SAUNACETHERA1 when purchasing Young Goose through our link at Thera Optimal Health
YOUth Daily Moisturizing Cream
This cream contains micro-encapsulated NAD+ precursors, spermidine, a copper peptide complex, and fermented resveratrol to target multiple signs of skin aging. It supports cellular health, speeds skin repair, and strengthens defenses to improve complexion.
More than a moisturizer, YOUth Daily works as a science-based step to restore natural glow and resilience daily.
$176.50 at Thera Optimal Health
Check out the top PEMF mats curated for recovery, skin health, and at-home performance
How PEMF mats prepare your skin from inside out
PEMF mats prepare skin beyond surface care by working at the cellular level. They increase cellular energy, helping skin cells function better, and improve circulation to deliver more oxygen and nutrients. The gentle warmth from an infrared PEMF mat opens pores slowly, getting skin ready for sauna heat.
Mats with red or near-infrared light can stimulate collagen for firmer skin. PEMF also reduces inflammation, easing redness and irritation, and promotes relaxation to help your body handle the heat.
Infrared PEMF Mat Therapy: Top Benefits for Your Skin
🔹 Increases cellular energy by supporting ATP production, helping skin cells work efficiently.
🔹 Improves circulation to deliver more oxygen and nutrients to skin tissue.
🔹 Widens pores and warms skin gently with low-level infrared heat, preparing for deep sweating.
🔹 Stimulates collagen production when mats include red or near-infrared light, reducing fine lines and improving texture.
🔹 Calms inflammation, easing redness and irritation before sauna use.
🔹 Supports relaxation and stress relief, helping your body shift into a calm state before heat exposure.
How to Use PEMF mat before your sauna (blanket) session
🔹 Spend 20 to 30 minutes on your PEMF plus infrared mat before the sauna to warm your body and activate circulation. Keep the heat between 100 and 120 degrees Fahrenheit to prevent early sweating.
🔹 Take a 5 to 10 minute break after the PEMF session to hydrate and let your body reset before entering the sauna blanket.
🔹 Drink plenty of fluids before, during, and after. Combining PEMF and sauna increases detox activity, making hydration essential.
Want more heat and a deeper sweat session? The Holistix Soleil combines PEMF and infrared in one sauna blanket in for a full-body boost.
Ingredients and products to avoid before sauna
Some skincare items don’t work well with heat. Skip these before your session:
Retinol creams
Heat increases their effects, which can cause redness, itching, and irritation. Use at night instead.
AHA/BHA exfoliants like glycolic or salicylic acid
The sauna can make these sting or burn, leaving skin overly sensitive.
Fragranced products
Heat intensifies scents, which can irritate skin or cause headaches.
Heavy oils such as coconut or olive
They trap heat and clog pores, increasing the risk of breakouts.
Wondering how PEMF mats differ from sauna blankets? Here’s a breakdown of PEMF vs Infrared Therapy, highlighting their similarities and differences.
Other helpful pre-sauna skin care tips
Along with skincare and hydration, a few habits can improve your sauna session.
🔹 A light meal like fresh fruit or a smoothie provides energy without slowing digestion.
🔹 Gentle movement such as stretching or a slow walk warms muscles and increases circulation, preparing you for the heat.
These are some ways to get ready. We’d like to hear what works for you. Share your pre-sauna routines through our contact form.
Skin care during your sauna session
You’ve prepared your body. Now relax and let the heat work on your skin. Here are some tips for skin health during your session:
🔹 Keep drinking water to stay hydrated. Adjust the heat to stay comfortable and notice how your body feels.
🔹 Use a light linen towel to manage heat without overheating.
🔹 For sensitive skin, cover your face with a damp cloth. A rose water compress can soothe skin in the heat.
🔹 Try aromatherapy to support relaxation and skin health. Choose essential oils that handle heat well.
Using aromatherapy for skin health
Using aromatherapy during your sauna session can enhance the atmosphere and support skin health through the air you breathe. When adding essential oils to a diffuser, consider these options for their effects on skin:
🔹 Chamomile calms skin inflammation and suits sensitive skin with a soothing aroma.
🔹 Rosemary balances oil production, making it a good choice for oily skin with a fresh scent.
🔹 Lavender promotes relaxation and helps reduce skin irritation and redness.
🔹 Geranium balances moisture and adds a floral note to the space.
🔹 Eucalyptus clears the air and supports respiratory health and skin cleansing.
🔹 Orange lifts mood and brightens skin with its fresh aroma.
🔹 Cedarwood addresses skin concerns with a grounding scent.
🔹 Patchouli targets skin imperfections and adds depth to the aroma.
🔹 Birch supports skin health with a clean, crisp fragrance.
For more on using these oils during infrared sauna sessions, see our blog post Aromatherapy for Infrared Sauna: Science, Safety and Blends
These skincare tips apply not only to infrared sauna sessions but also to sauna blankets and PEMF mats.
Common questions answered
Can I put makeup on in an infrared sauna?
It’s best to remove makeup and cleanse your skin before the sauna. Makeup can block pores and limit the skin’s natural cleansing process.
Can I mask my face in an infrared sauna?
Usually, it’s better to let your skin sweat freely. If you use a mask, watch how your skin reacts during the session.
Can I exfoliate in a sauna?
Heat opens pores and helps release toxins, which can improve exfoliation. Use gentle products, stay hydrated, and stop if irritation occurs.
Should I exfoliate before or after a sauna?
This depends on your skin and preference. Some exfoliate before to clear dead skin; others avoid it. If before, pick gentle options to avoid irritation.
Can I exfoliate before a sauna if I have sensitive skin?
Yes, but only with gentle methods. Avoid harsh scrubs or strong acids that can increase irritation under heat. Opt for a mild enzyme exfoliant or soft cloth and monitor how your skin reacts.
Can I use a sauna with sensitive skin?
If you have sensitive skin or conditions like rosacea or eczema, talk to a dermatologist first. Heat may worsen some skin issues. For more, see our blog post on sauna use and skin conditions.
Is sunscreen necessary before sauna use outdoors?
If you’re in an outdoor sauna or moving between sauna and sun exposure, apply a broad-spectrum SPF. Heat can make skin more sensitive to UV damage, so sunscreen helps prevent burns and pigmentation.
Remember, skin care before sauna, during, and after your sauna (blanket) or PEMF session helps you get the most from your routine.
Saunace.com publishes reviews and usage guides for infrared and PEMF devices to help readers compare options and use them safely; see the About page to learn how we research and evaluate products.
Diane Sargent
Updated: August 2025
Looking for more info? See these blog posts
References
1. Saba M. Ali and Gil Yosipovitch, Skin pH: From Basic SciencE to Basic Skin Care, Acta Dermato-Venereologica, https://www.medicaljournals.se/acta/content/html/10.2340/00015555-1531
2. Mukhopadhyay P. Cleansers and their role in various dermatological disorders. Indian J Dermatol. 2011 Jan;56(1):2-6. https://pmc.ncbi.nlm.nih.gov/articles/PMC3088928/
3. Arya Nielsen et al., The effect of Gua Sha Treatment on the Microcirculation of Surface Tissue: a Pilot Study in Healthy Subjects, PubMed, https://pubmed.ncbi.nlm.nih.gov/17905355/
4. Noa Schwartz et al., Lymphatic Function in Autoimmune Diseases, PubMed, https://pubmed.ncbi.nlm.nih.gov/30949174/
5. Jiang SY, Ma A and Ramachandran S. Negative Air Ions and Their Effects on Human Health and Air Quality Improvement. PubMed, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6213340/
6. United States, Environmental Protection Agency, Sun Safety Tips, https://www.epa.gov/sunsafety/sun-safety-tips