Saunas Are Trending, But Are They Safe for Your Skin?

Gabby Shacknai

March 14, 2025 at 9:42 PM

Although saunas have a long and rich history dating back roughly 10,000 years, they've experienced a renaissance in recent months. Not only do saunas offer the chance to relax and unwind (something most of us are not doing nearly enough of with our busy lives), but they also boast a long list of health benefits. Spending time in a sauna can help improve circulation, lower blood pressure, reduce muscle and joint pain, enhance sleep, boost your immune system, and so much more. Saunas also have some compelling advantages to the largest organ of all: your skin.

Of course, just how beneficial saunas are for your skin depends on your skin type and how frequently you use them. To understand how to do saunas right and maximize their potential benefits, I tapped two board-certified dermatologists -- Deanne Mraz, MD, and Blair Murphy-Rose, MD -- for their insights and expertise. Read on for everything you need to know to make the most of your time in the heat -- and get a nice, dewy glow to boot.

What are the benefits of saunas for skin?

When we're talking about the skin benefits of saunas, we're ultimately talking about circulation. The heat from a sauna dilates blood vessels and boosts circulation as you sweat, Dr. Mraz explains. This boost in circulation helps deliver oxygen and nutrients to your skin, which in turn makes it look nice and glowy. Another plus? Heat from a sauna can also loosen sebum that gets stuck in clogged pores, helping to clear them," adds Dr. Murphy-Rose. Just don't forget to remove your makeup and wash your face with a gentle cleanser before you sauna to prevent sweat from mixing with dead skin cells and buildup, which can end up creating breakouts.

Saunas also promote relaxation, which helps lower cortisol levels and systemic inflammation, which can help manage inflammatory skin conditions (like rosacea, psoriasis, and eczema). Like with all good things though, there's a catch: "Because excess heat can potentially dry out skin, it's important to stay very well hydrated and avoid prolonged exposure to sauna heat," Dr. Murphy-Rose cautions. Which brings us too...

How long should you stay in a sauna for skin?

Saunas are best used in moderation. "Overall, you should ease in, starting with less than 10 minutes and working your way up to 20 or 30 minutes per session a few times a week," Dr. Mraz advises. "It really depends on how you feel and how you respond to it, though. Listen to your body -- and your skin -- and tailor accordingly," she adds.

Another thing to consider is the temperature of the sauna, as higher temps may equate to shorter sessions. "Different protocols exist, but many tout temperatures between 170 to 220 degrees for optimal cardiovascular and overall health," Dr. Mraz adds.

Can a sauna help tighten skin?

Saunas, and the detoxification they offer, are often associated with tightening the skin by reducing puffiness but the truth is, this really depends on what's causing the puffiness. "If the puffiness is from water retention, then you may notice the appearance of tighter skin by sweating it out in a sauna, but it's important to be hydrated properly to flush that excess water out without causing dehydration," Dr. Mraz says. "When we are dehydrated, we actually end up retaining more water (and looking puffy) because our body craves hydration and wants to hold on to it."

The boost in circulation that saunas trigger can, however, help to move fluids away from superficial tissues and help excrete them, which ends up making skin look tighter and more sculpted.

What about RED light and infrared saunas?

There are several different types of saunas available these days. While traditional wood-burning and smoke saunas have dominated much of history, infrared saunas have proved an exceedingly popular option as of late. "They all offer similar benefits, but red light saunas in particular can provide additional benefits," Dr. Mraz says. "They have a direct correlation with stimulating collagen and elastin and overall skin healing, so if you are considering a sauna for skin benefits specifically, an infrared red light sauna would be the way to go."

What are the downsides of sauna for skin?

Hate to be the bearer of bad news, but there are some downsides to using a sauna. "The heat of traditional saunas can exacerbate inflammatory skin conditions like rosacea and eczema," Dr. Murphy-Rose explains. "It is important to use a sauna in moderation for all skin types, but those with inflammatory skin conditions should reduce the duration of sauna use to avoid adverse effects."

Additionally, the high heat from saunas can both trigger and worsen melasma, so if you're prone to this type of hyperpigmentation, it's best to skip the sauna altogether. Oh, and if you have super dry skin the heat from saunas can end up making your skin even drier, so proceed with caution.

Are saunas or steam rooms better for skin?

Although saunas and steam rooms use different types of heat -- dry heat and humid heat, respectively -- they offer similar detoxification and circulation benefits to the skin. "Ultimately, steam rooms may be better for skin, so long as the heat is not excessive since they can hydrate skin, unlike the dry heat of traditional sauna," Dr. Murphy-Rose says. That said, infrared saunas specifically have established, and studied benefits to skin, thanks to their red light and its impact on collagen and elastin production.

The bottom line:

To sum it up, saunas have a ton of great benefits for your overall health and your skin -- provided your skin type can handle saunas and you use one for the correct amount of time. Just don't forget to gently cleanse your skin before and after your sauna session to prevent breakouts and let your skin breathe. And, of course, if you're unsure if your skin can handle regular sauna time be sure to consult a derm for their advice.

Meet the experts:

Deanne Mraz Robinson, MD, is a board-certified dermatologist and co-founder of Modern Dermatology in Westport, CT where she and her team offer all types of medical and cosmetic dermatology treatments. Dr. Mraz Robinson is also an assistant clinical professor of dermatology at Yale University of Medicine in New Haven.

Blair Murphy-Rose, MD, is a board-certified dermatologist at California Skin Institute in Newport Beach, CA. She is a leading expert in the treatment and detection of medical conditions, including acne, rosacea, eczema, psoriasis, and skin cancer, and believes in a comprehensive approach to skin health.

Why trust Cosmopolitan?

Gabby Shacknai is a journalist based in New York, NY with years of experience researching, writing, and editing beauty and wellness stories. She's an authority in all skincare categories but is an expert when it comes to wellness tools and rituals. She regularly works with top dermatologists and plastic surgeons to assess new skincare treatments, trends, products, and technologies.

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