File this under “no duh”: Working out is good for you. Research shows that it can help to extend your lifespan, improve your memory, help you sleep better and more. There are nearly no downsides to regularly breaking a sweat, with one major exception. If you’re not diligent about your post-workout skin care routine, all that sweat can lead to bacteria buildup, irritation and acne.
The good news is that skin issues caused by working out are easily preventable. The key is to develop a solid skin care routine for anytime you exercise. To help identify exactly what your skin needs after a sweat session, we asked board-certified dermatologists to weigh in on the best steps to take to avoid breakouts and irritation. Check out what they had to say below.
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How can working out impact your skin?
Sweating is good for you, but sweat sitting on your skin for an extended period of time? Not so much. “Sweating on your face helps toxins come to the surface,” says Dr. Anna Chacon, a board-certified dermatologist in Miami, Florida. “When they are left to sit and not cleansed, they will absorb back into the skin, causing a range of skin concerns.” Not only does sweat introduce toxins, but you may be adding to that by touching your face after a workout. “Think of all surfaces you touch at the gym —chances are you also touch your face,” adds Chacon.
None of this is a reason to skip your workout. Instead, it’s all about taking care of your skin afterwards. “If you don’t tend to your skin after working out, the combination of sweat, oil, and bacteria can clog your pores, potentially causing acne breakouts and skin irritation,” says Dr. Pooja Rambhia, a board-certified dermatologist at UnionDerm in New York City. “Additionally, those with existing skin conditions like eczema or rosacea might experience flare-ups due to the irritating effects of prolonged sweat exposure on the skin’s surface.”
What should your post-workout skin care routine look like?
Now that you know how bad it is to let sweat and grime sit on your skin after you work out, you’re probably wondering what your post-sweat skin care routine should look like. Here’s a step-by-step routine recommended by our experts:
- Cleanse: Once you’ve taken off your workout clothes, reach for a bottle of your favorite face wash. “You want to cleanse your skin from any debris, dirt, sweat, dead skin cells and oils, which can all lead to breaking out and other skin concerns. Chacon
- Moisturize: “Next, replenish hydration lost during exercise,” says Rambhia. “Even oily skin needs moisturizing after cleansing to prevent rebound oil production.:
- Protect: Post-workout skin can be more sensitive to UV damage, says Rambhia. This is, in part, because a major sweat session can wash away SPF you may have put on earlier in the day. The final stage of your post-workout skincare routine should always apply a SPF 30 or higher sunscreen to your face.
Rambhia also suggests considering an extra step, especially if you don’t have time for a full shower and deep facial cleansing after working out. “Spraying skin with hypochlorous acid spray can help,” she says. “It provides antimicrobial benefits, reduces inflammation, and helps neutralize odor-causing bacteria. It’s especially useful for quick disinfection.”
Another addition to consider is a serum, says Chacon. Choose something super hydrating and illuminating to keep that post-workout glow going all day.
Products to use post-workout
According to our experts, your go-to face wash, moisturizer and sunscreen are totally fine to use after a workout. Looking for some new recs? Check out some options below that our experts recommend as particularly great for use after exercising.
“A dermatologist-recommended formula, this cleanser combines gentle exfoliation with hydration, removing post-workout impurities without causing irritation,” says Rambhia. This face wash contains salicylic acid and mandelic acid to fight and prevent acne, and it is gentle enough for everyday use. Also nice: The consistency is a foaming gel, which feels calming on skin after a tough workout.
This moisturizer from Cerave was number eight on our list of 100 best moisturizers. Our testers appreciated that it had a fast-absorbing, thick consistency and was free of common irritants. “It features a time-release formula with three essential ceramides and hyaluronic acid to provide 24-hour hydration without a greasy feel,” adds Rambhia.
“This is a micronized, tinted physical and chemical sunscreen that is cosmetically elegant, provides light coverage, blends into a broad range of skin tones seamlessly, and contains DNA repair enzymes that can help mitigate against early signs of skin aging,” says Rambhia. The fact that it has a slight tint is particularly beneficial for those heading to work or have other plans after working out, as it can double as a tinted moisturizer. The formula is also oil- and fragrance-free.
Rambhia likes this Tower 28 spray because it “calms irritation and redness with a formula that mimics the body’s natural immune system, making it ideal for post-exercise inflammation.” The spray has a 4.5 pH balance to keep your skin barrier healthy. To use it, spritz it on your face after cleansing, before you apply your moisturizer.
Experts have previously recommended this hyaluronic acid serum to us, saying it’s good for sensitive or irritated skin because it’s fragrance-, alcohol- and oil-free. NBC Select reporter Zoe Malin uses it regularly and says that it is lightweight, absorbs quickly and helps prevent her skin from drying out.
Meet our experts
At NBC Select, we work with experts with specialized knowledge and authority based on relevant training and/or experience. We also ensure all expert advice and recommendations are made independently and without undisclosed financial conflicts of interest.
- Dr. Anna Chacon is a board-certified dermatologist in Miami, Florida.
- Dr. Pooja Rambhia is a board-certified dermatologist at UnionDerm in New York City, with specialized fellowship training in cosmetic dermatology and laser surgery.
Why trust NBC Select?
Bethany Heitman is a contributor at NBC Select and a journalist who regularly covers topics like beauty, home and lifestyle. For this story, she interviewed dermatologists on post-workout skin care.
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