Pre-Sauna Skin Prep: Essential Steps for Safe Glow 2025

Infrared sauna (or blanket) sessions start with your skin. It’s your body’s barrier and your first line of defense. It also makes vitamin D when exposed to sunlight, which supports bone strength and immune function. On top of that, it helps regulate body temperature and pushes out waste through sweat. Here's the science if you want to dig in.

But if your skin’s not ready, you’re not getting the full benefit. A little prep goes a long way. Here’s what to do before each session.

A quick tour of the blog post

Hydrate

Hydration starts inside. About an hour before your session, drink 2–3 cups of water. It helps your skin handle the heat and supports a healthy sweat, whether you're in a sauna, blanket, or on a PEMF mat.

You’re aiming for steady hydration, not just to replace what you’ll sweat out, but to protect your skin from drying out in the first place. Water is solid. Coconut water works too. Want more ideas? Check out our go-to drinks for before, during, or after your sauna session.

Some people add gentle detox support to their prep, like herbs, teas, or binders. It’s optional. But if it works for you, it can be part of the routine alongside hydration and skin-focused nutrients.

DETOX SUPPORT

One easy add-on: HigherDOSE Detox Drops. This plant-based formula helps with hydration, circulation, and your body’s natural detox process. Each 60ml bottle gives you 30 servings.

Here’s what’s inside:
Chlorophyll – Supports oxygen flow and adds antioxidant power
Beetroot – Fuels performance and focus
Magnesium citrate + Aquamin sea minerals – Supports bone health and gut balance
Milk thistle – Helps the liver do its job

Use is simple. Mix 2 full droppers (2ml) into 6–8 oz of water before your sauna or workout.

$29 at HigherDOSE

Cleaning Process

After your session, clean your skin to remove sweat, oil, and any impurities released during the heat. Use a gentle, non-stripping cleanser, nothing harsh or heavily fragranced. This helps keep your pores clear and prevents breakouts.

Follow with a quick rinse of cool water to calm the skin and close the pores. Pat dry with a clean towel. No rubbing. Keep it simple and consistent.

Facial cleansing

Wash your face before your session to clear away makeup, oil, or dirt. A facial cleanser isn’t required, but it helps. It’s made to clean deeply without clogging your pores.

Stick with gentle cleansers that support your skin’s natural oils and pH. The skin’s pH usually falls between 4.5 and 6.5. That slight acidity helps block harmful microbes. Some cleansers disrupt that balance and can cause breakouts or dryness. Foam, gel, or cream cleansers all work. Just make sure they support your skin’s natural state.

If you have acne, use a cleanser made for it, but avoid anything too harsh. The heat from the sauna can make irritation worse.

You can also use a mask now and then before your session. Ones with activated charcoal, bentonite clay, or kaolin clay help pull out grime and clear pores.

Shower

After washing your face, take a warm shower to cleanse your body. This removes impurities and opens pores, helping with detox during the sauna.

The warm water also raises your blood flow and heart rate a bit, like a mild cardio warm-up. It prepares your body for the sauna heat and makes the session more effective.

Exfoliate

After your shower, exfoliate to remove dead skin cells. You can do this a day before or right before the sauna depending on what your skin handles best.

Exfoliation clears pores and lets the sauna heat work better. You can use scrubs or tools for mechanical exfoliation, or products that dissolve dead cells for chemical exfoliation. Just be gentle. Harsh scrubs or strong chemicals can irritate your skin and make it more sensitive to heat.

For a milder option, try a salt scrub, sauna honey, or a loofah sponge. After exfoliating, rinse off any leftover 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, stimulate circulation, and support lymphatic flow.

Dry Brushing

Add dry brushing to your pre-sauna routine as a natural way to boost exfoliation. Unlike typical exfoliants that remove dead skin cells chemically or mechanically, dry brushing also stimulates lymph flow and improves blood circulation.

It’s not a choice between dry brushing and regular exfoliation. They work well together. Combine them based on what your skin tolerates and the results you want.

Dry brushing mainly targets lymph and circulation, while traditional exfoliation focuses more on clearing dead skin cells.

In our blog post 'Dry Brushing' we cover the art of dry brushing — from materials to common myths

Sensitive Skin

Dry brushing can help, but it might not be right if your skin is sensitive. If you have a skin condition, talk to a dermatologist before trying it. Using a softer brush and lighter strokes can reduce irritation for sensitive skin.

Complementary, Not Compulsory

Dry brushing can boost the effects of your sauna and exfoliation routine, but it’s not essential. Pay attention to how your skin reacts and adjust as needed.

Scheduling

If you use both, space them out to avoid overstimulation. For example, dry brush in the morning before a sauna and save chemical or physical exfoliation for other days, based on how your skin handles it.

Gentle Approach

If you’re new to dry brushing or have sensitive skin, start with a softer brush and light pressure. Watch how your skin responds and slowly increase how often and how hard you brush.

How to Dry Brush Effectively

🔹 Use a natural-bristle brush with a long handle to reach your whole body. One we like 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.

🔹 Dry brush for 3 to 5 minutes before your sauna, but avoid overdoing it.

SUPERCHARGE COPPER BODY BRUSH

Here’s why we recommend this brush:

🔹 Copper and horsehair exfoliate and stimulate the skin
🔹 Increases circulation and supports lymphatic flow for better detox
🔹 Generates negative ions to help rebalance and recharge the body
🔹 Gentle but effective, ideal for pre-sauna or morning use
🔹 Built with beechwood, a leather strap, and a durable design

$69 at HigherDOSE

Moisturizing

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 hold moisture and prevent dryness from the infrared heat.

Follow with a moisturizer rich in antioxidants like vitamin C, E, or green tea extract. These protect skin from heat-related oxidative stress. Use heavier creams on delicate areas like around the eyes.

Adjust your moisturizing based on skin type:

🔹 Oily skin: A light moisturizer works since sweating helps regulate oil.

🔹 Dry skin: Choose richer options like coconut oil for deep hydration.

🔹 Sensitive skin: Use non-comedogenic serums and barrier repair creams with niacinamide to soothe and strengthen skin.

Apply products lightly before your sauna. Too much can mix with sweat and cause irritation or clogged pores.

Smart Prep for Deeper Benefits - Add This to Boost Your sauna Session

HigherDOSE knows infrared inside and out. Their skincare prepares your skin for heat, improves absorption, increases sweat, and makes your session more effective.

skincare before sauna transderma magnesium spray

Transdermal Magnesium Spray - For a Double Effect

This pure Zechstein magnesium spray absorbs quickly through the skin, skipping digestion for faster results.

Use it before your sauna or PEMF session to open pores and increase magnesium absorption, helping muscle relief, balance, and recovery.

Spray it before bed to relax your body, calm your mind, and improve sleep quality.

Apply directly to your skin before heat sessions or bedtime.

$35 at HigherDOSE

Endorphin Oil - Turn Up the Heat

Endorphin Oil combines organic castor oil, jojoba, broccoli seed oil, magnesium, and a warming essential oil blend. It increases circulation, promotes sweating, and eases sore spots, ideal for thighs, core, or joints.

Apply it before your sauna or PEMF session to enhance detox and support muscle recovery. For better results, spray Transdermal Magnesium first, then apply Endorphin Oil.

$75 at HigherDOSE

Considerations when choosing skincare products

Sweating during sauna sessions affects how skincare works on your skin. Here are some key points:

Enhanced Benefits
Some lotions clear pores and boost circulation and sweating. This supports detox and may aid fat loss through perspiration.

Choosing the Right Products
Pick non-comedogenic skincare. These won’t clog pores. Heat and sweat raise the chance of breakouts, so choose products that let your skin breathe.

Lighter Is Better
Avoid heavy creams or oil-based products before a sauna. They can mix with sweat, clog pores, and reduce the sauna’s cleansing effect.

Finding Your Perfect Pre-Sauna Skincare Match

Still looking for skincare to use with your sauna? Young Goose offers lightweight, non-comedogenic formulas that keep your skin clear, hydrated, and ready before and after heat sessions.

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. Good for before and after your sauna session.

It includes botanicals like chamomile extract, which supports youthful skin by boosting NAD+ levels, and marine peptides that aid hydration and collagen. This cleanser softens fine lines and improves texture without causing irritation.

$40 at Thera Optimal Health

Get 10% OFF! Use code SAUNACETHERA1 when purchasing Young Goose through our link at Thera Optimal Health

Green Tea Phyto-Serum

This moisturizing gel soothes, hydrates, and calms redness while reducing sensitivity. It delivers a high concentration of EGCG, an antioxidant from green tea, which supports skin regeneration and helps reduce sun damage.

It suits all skin types, especially those with redness, sensitivity, or oily skin.

$175 at Thera Optimal Health

Get 10% OFF! Use code SAUNACETHERA1 when purchasing Young Goose through our link at Thera Optimal Health

YOUth Daily Moisturizing Cream

This cream uses micro-encapsulated NAD+ precursors, spermidine, an enhanced copper peptide complex, and fermented resveratrol to address all 12 signs of skin aging. It supports cellular health, speeds skin repair, and strengthens defenses to improve your complexion.

More than a moisturizer, YOUth Daily is a science-based step that helps restore your skin’s natural glow and resilience every day.

$176.50 at Thera Optimal Health

Get 10% OFF! Use code SAUNACETHERA1 when purchasing Young Goose through our link at Thera Optimal Health

Sun protection

If you use an outdoor sauna or plan to be in the sun afterward, protect your skin with a broad-spectrum sunscreen of at least SPF 30 [2].

Choose sunscreens with physical blockers like zinc oxide or titanium dioxide—they are gentle and less likely to irritate your skin.

HigherDOSE’s sauna blanket and wellness tools use nature-based technology to support mood, recovery, and skin health naturally

Power pairing: HigherDOSE + Young Goose Skincare

At Saunace, we focus on smart self-care that fits with your wellness tools. That’s why we trust HigherDOSE and Young Goose: two brands that align with the body’s natural rhythms.

HigherDOSE uses infrared therapy knowledge to create skincare that works with heat, improving circulation and detox for a stronger sweat.

Young Goose offers clinical-grade formulas that help skin regenerate and stay resilient before and after your session.

Together, they create a complete pre- and post-sauna routine. One preps and boosts, the other repairs and protects. Science-based, active, and designed for real results. This skincare works with your body, not against it.

PEMF mat - Preparing Your Skin from the Inside Out Before Sauna (blanket)

What if you could take your prep beyond cleansing, exfoliating, and hydrating? PEMF therapy works at the cellular level to boost your skin’s natural functions. It increases cellular energy, helping skin cells perform better, and improves circulation so your skin gets more oxygen and nutrients.

The gentle warmth from an infrared PEMF mat opens pores gradually, prepping skin for sauna heat. Mats with red or near-infrared light add collagen stimulation, supporting firmer skin.

PEMF also reduces inflammation by easing redness and irritation, making your session more comfortable. It promotes relaxation and stress relief, helping your body adjust to the heat smoothly.

Check out the top PEMF mats we’ve curated for you, ideal for those wanting to improve recovery, skin health, and at-home performance.

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

🔹 Before your sauna, spend 20 to 30 minutes on your PEMF plus infrared mat to warm your body and activate circulation. Keep the heat around 100 to 120 degrees Fahrenheit to avoid sweating too soon.

🔹 Afterward, take a 5 to 10 minute break to hydrate and let your body reset before entering the sauna blanket.

🔹 Hydration matters more when combining PEMF and sauna. Your detox pathways work harder, so drink plenty of fluids before, during, and after.

higherdose-sauna-blanket-vs-infrared-pemf-mat

Wondering how PEMF mats differ from sauna blankets? Here’s a breakdown of PEMF vs Infrared Therapy, highlighting their similarities and differences.

Never Use These Before a Sauna

Some skincare products don’t play well with heat. Skip these before you step in:

Retinol creams
Heat ramps them up. Expect redness, itching, and irritation. Use them at night instead.

AHA/BHA exfoliants (like glycolic or salicylic acid)
The sauna makes them sting. They can burn or leave your skin overly sensitive.

Fragranced products
Scents get stronger in heat and not in a good way. They can irritate your skin or trigger headaches.

Heavy oils (like coconut or olive)
They trap heat and block pores. That combo can lead to breakouts.

Other pre-sauna practices

Building on pre sauna skincare and hydration, a few other habits can improve your sauna session.

🔹 A light meal like fresh fruit or a smoothie gives your body energy without slowing digestion.
🔹 Gentle movement such as stretching or a slow walk wakes muscles and increases circulation, prepping you for the heat.

These are some ways to get ready. We’d love to know what works for you. Share your pre sauna routines through our contact form.

Skin care during sauna

You’ve prepared your body for the next step. Now, relax and let the sauna heat do its work on your skin. Enjoy the benefits of a good sweat. 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 help soothe skin in the heat.

🔹 Try aromatherapy to enhance your sauna session. Choose essential oils that work well with the heat to support relaxation and skin health.

aromatherapy for skin health

Aromatherapy can improve your sauna experience by adding to the atmosphere and supporting skin health through the air you breathe. When using essential oils in a diffuser during your session, consider these options for their effects on skin health:

🔹 Chamomile calms skin inflammation and suits sensitive skin, adding a soothing touch to the sauna air.

🔹 Rosemary helps balance oil production, making it a good pick for oily skin with its fresh scent.

🔹 Lavender supports relaxation while easing skin irritation and redness.

🔹 Geranium balances moisture and adds a floral note to the space.

🔹 Eucalyptus clears the air, aiding respiratory health and skin cleansing.

🔹 Orange brightens mood and skin with its uplifting aroma.

🔹 Cedarwood addresses various skin issues with its grounding scent.

🔹 Patchouli targets skin imperfections and deepens the aroma.

🔹 Birch supports skin health with a clean, crisp fragrance.

You can find detailed guidance on using these oils in your infrared sauna sessions in our blog post titled 'How to Use Aromatherapy in Infrared Saunas'.

These skincare tips apply not only to infrared sauna sessions but also to sauna blankets and PEMF mats.

Questions and answers

Can I put makeup on in an infrared sauna?
It is advisable to remove any makeup and wash away all impurities before using the sauna. Makeup prevents the skin from breathing and limits cleansing and purification.

Can I mask my face in an infrared sauna?
In an infrared sauna, it’s generally best to let the skin sweat freely to maximize benefits. However, if you prefer to use a mask, pay attention to how it feels on your skin during the session.

Can I exfoliate in a sauna?
Heat and sweating open pores and promote toxin release, which can make exfoliation more effective. Use gentle products suited to your skin type, stay hydrated, and watch for any irritation. Stop exfoliating if you feel discomfort. Whether to exfoliate depends on your skin’s sensitivity and comfort.

Exfoliate before or after a sauna?
Whether to exfoliate before or after a sauna is personal. Some prefer exfoliating before to remove dead skin and improve circulation, while others skip it. If you exfoliate before, use a gentle product to avoid irritation.

Can I use a sauna with sensitive skin?
If you have sensitive skin or conditions like rosacea, eczema, or psoriasis, consult a dermatologist before using a sauna. Heat can sometimes worsen these issues.

As you get ready for your next sauna blanket session or PEMF mat, remember this: wellness begins with your skin. Care for it before, during, and after to get the most from your routine.

Saunace is supported by its audience. When you purchase through links on our website, we may earn an affiliate commission. Find our affiliate policy here.

Diane Sargent

Want more insights? Check out these related articles and find tips, reviews, and info on auna blankets, PEMF mats, and wellness tech at saunace.com.

What Do You Put On Your Skin After A Sauna?

Is Infrared Sauna Good For My Skin?

Can Infrared Saunas Help With Skin Conditions?

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. United States, Environmental Protection Agency, Sun Safety Tips, https://www.epa.gov/sunsafety/sun-safety-tips