Post-workout body care is simple, and it prevents most of the skin problems that active people complain about. Sweat itself is harmless. Trouble starts when sweat, oil, friction and damp fabric stay on the skin for hours. A few habits straight after exercise keep skin clear and comfortable.
What exercise does to skin
- Sweat and oil mix with bacteria and dead skin, which can clog pores and hair follicles.
- Friction from clothing, straps and skin rubbing on skin causes chafing.
- Warm, damp conditions in shoes and skin folds encourage fungal infections.
- Shared equipment and floors can carry bacteria, fungi and viruses.
The routine
1. Change out of sweaty clothes quickly
Do not sit in damp kit. If you cannot shower straight away, change into dry clothes and wipe sweaty areas with a clean towel or a gentle cleansing wipe.
2. Shower as soon as you reasonably can
- Use warm or lukewarm water. A hot shower on a hot body can leave you light-headed and dries the skin.
- Wash with a gentle cleanser, paying attention to the chest, back, underarms, groin and feet.
- If you get breakouts on the back or chest, a body wash with salicylic acid or benzoyl peroxide can help. Benzoyl peroxide bleaches fabric, so rinse well.
- Do not scrub. Skin is more easily irritated after exercise.
See Shower Routine: Simple Steps for Daily Body Care.
3. Wash your face
Cleanse your face gently after exercise. Ideally, remove makeup before you work out. See Skincare Routine for Acne-Prone Skin if you are prone to acne.
4. Dry thoroughly
Pat dry, and take extra care with:
- The spaces between the toes.
- The groin and the inner thighs.
- Under the breasts, and other skin folds.
5. Moisturize
Apply a light lotion to damp skin. Frequent showers add up, and moisturizer stops skin from drying out.
6. Put on clean, dry clothes and socks
Preventing common problems
| Problem | Prevention |
|---|---|
| Body acne and blocked follicles | Shower soon; breathable fabrics; wash kit after each use; avoid tight straps where you break out |
| Chafing | Seamless, fitted, moisture-wicking clothing; a balm or petroleum jelly on thighs, underarms and nipples before long sessions |
| Athlete's foot | Dry feet well; clean socks; flip-flops in communal showers; alternate shoes |
| Jock itch and rashes in skin folds | Dry the groin and folds; change underwear after exercise |
| Blisters | Shoes that fit; moisture-wicking socks. See Foot Care for Walking, Work, and Exercise |
| Foot odor | Dry shoes between uses; change socks. See Foot Odor: Hygiene and Shoe Care Tips |
| Skin infections from equipment | Wipe equipment before and after; use your own mat and towel; cover cuts |
Hair after a workout
You do not have to shampoo after every session. If your scalp is sweaty, rinse it with water and condition the ends, or use shampoo on the scalp only. Do not leave hair tied up wet for hours.
Kit and equipment hygiene
- Wash sports clothes, bras and towels after each use.
- Let shoes air dry, and take out the insoles if they are damp.
- Clean your mat, gloves, helmet padding and straps regularly.
- Do not share towels, razors or water bottles.
- Wear footwear in changing rooms and around pools.
Exercising outdoors
Apply a water-resistant, broad-spectrum sunscreen 15 minutes before you go out, and reapply every two hours, or sooner if you are sweating heavily. A hat and sunglasses help.
If you cannot shower
- Change into dry clothes.
- Wipe your face, chest, back, underarms and groin with a damp cloth or gentle wipes.
- Change your socks.
- Shower properly when you get home.
How many showers is too many?
If you train twice a day, keep both showers short, use cleanser only where needed and moisturize each time. See How Often Should You Shower?.
When to see a doctor
- Painful, pus-filled bumps, or boils.
- A rash that is spreading, ring-shaped or very itchy.
- Cracked, peeling skin between the toes that does not improve with over-the-counter treatment.
- Sweating that is heavy enough to interfere with daily life.
Related on ArniSun
- Shower Routine: Simple Steps for Daily Body Care
- Foot Care for Walking, Work, and Exercise
- Foot Odor: Hygiene and Shoe Care Tips
- Skincare Routine for Acne-Prone Skin
- How Often Should You Shower?
Sources and further reading
Frequently asked questions
How soon should I shower after a workout?
As soon as is practical, ideally within about half an hour. If that is not possible, change into dry clothes and wipe down sweaty areas.
Does sweat cause acne?
Sweat alone does not, but sweat left on the skin under tight clothing, mixed with oil and friction, can clog pores and trigger breakouts.
Should I use hot or cold water after exercise?
Lukewarm is best for the skin. Very hot water dries and irritates, and can make you feel faint when you are already warm.