This post was reviewed and updated by Sarah Otto, Dermatology Nurse Practitioner and Founder of Otto Skin Goods on August 6, 2026.

We already know that regular exercise is healthy for our bodies and our mental health. Turns out, sweat is actually healthy for our skin, too.

Sweating is essential in regulating your body temperature and balancing hydration for your entire body. Sweat—which is made up of primarily water—also contains small amounts of salt and urea. The result? A natural exfoliator for your skin. Bonus: Urea contains natural moisturizing properties, keeping your complexion healthy and hydrated.

Sweating is also thought to purge your skin of impurities, which is great for getting rid of that dead outer layer often affected by pollution. It also contains an antimicrobial protein called dermcidin—this protein works like a natural antibiotic on your skin’s surface to keep the barrier resilient and better able to filter out impurities. Plus, sweating improves sleep, boosts your mood and can reduce stress, which all impact the skin in a positive way.

That being said, sweat glands can get clogged, causing breakouts, or even milia (the hard, white bumps that typically appear on your cheeks, chin or eyelids). Those with acne-prone skin will notice worsening of breakouts not only on the face, but the back, chest and shoulders. Those with dehydrated or sensitive skin may also notice increased dryness or irritation if sweat is left on the skin for too long post workout.

So, how can you get all of the benefits of exercise and sweating without the clogged pores, breakouts and irritation? Here are a few tips to keep your skin clear and glowing before and after workouts:

Start with clean skin

Never workout with makeup, heavy moisturizers, face oils or even sunscreen (unless you are working out in direct sunlight, of course).

Try a gentle exfoliating serum

Acne-prone skin may benefit from working out while wearing a lightweight, exfoliating serum—one containing either glycolic, lactic or gentle fruit acids, like The Multitasking Night Serum. Using a luminous, water-gel texture, this serum contains a blend of gently exfoliating fruit acids that will help keep your pores clear. It’ll also help reduce the buildup of oil and sweat that leads to breakouts and milia while you exercise.

Invest in a hyaluronic acid hydrating serum

Dehydrated skin and those with sensitive skin may benefit from working out with a thin layer of a hydrating serum containing hyaluronic acid, like our Go-Getter Day Serum. This will help to hydrate and balance the skin while protecting it from the irritation sweat can sometimes cause. If you prefer to work out with totally clean skin, swipe on a thin layer post workout after cleansing.

Remember to ditch sweaty clothes ASAP

Remove sweaty clothing and sports bras as soon as possible after a workout to avoid breakouts on your chest, back and shoulders. Also, ditch the perfume while exercising and use a fragrance-free detergent to wash workout clothes. Lastly, don’t forget to use a clean towel to blot skin throughout the workout to keep the excessive sweat to a minimum.

Drink plenty of water before and after workouts

This will help to replenish the hydration lost from your workout and keep your skin looking plump and refreshed.

Frequently Asked Questions

Is sweating actually good for your skin?

Yep. Sweat is mostly water, but it also contains small amounts of salt and urea, which act as a natural exfoliator. Urea also has moisturizing properties, so sweating can help keep your complexion hydrated and healthy.

How does sweat help clear out impurities?

Sweat is thought to help purge dead skin cells often affected by pollution. It also contains dermcidin, an antimicrobial protein that works like a natural antibiotic on the skin's surface, helping keep your skin barrier resilient.

Does exercise benefit skin in other ways besides sweating?

Yes. Exercise improves sleep, boosts mood, and can reduce stress, all of which have a positive ripple effect on skin health.

If sweat is good for skin, why do I still break out after workouts?

Sweat glands can become clogged, which can lead to breakouts or milia (small, hard white bumps on the cheeks, chin, or eyelids). People with acne-prone skin may notice breakouts not just on the face but also the back, chest, and shoulders. Those with dehydrated or sensitive skin may experience dryness or irritation if sweat sits on the skin too long after a workout.

What's the best way to prep skin before a workout?

Start with clean skin. Avoid working out in makeup, heavy moisturizers, face oils, or sunscreen, unless you're exercising outdoors in direct sunlight, in which case sunscreen is still a must.

Should I wear anything on my skin during a workout?

It depends on your skin type: If you're acne-prone, a lightweight exfoliating serum with glycolic, lactic, or gentle fruit acids can help keep pores clear and reduce oil and sweat buildup that leads to breakouts and milia. If your skin is dehydrated or sensitive, a thin layer of a hydrating serum with hyaluronic acid can help balance skin and protect against sweat-related irritation. If you'd rather work out with bare skin, apply this after your workout instead, once you've cleansed.

What should I do right after I finish exercising?

Remove sweaty clothing and sports bras as soon as possible to help prevent breakouts on the chest, back, and shoulders. It also helps to blot (not wipe) sweat with a clean towel throughout your workout.

Does laundry detergent or perfume matter for skin during workouts?

Yes. Skip perfume while exercising and wash workout clothes in a fragrance-free detergent to reduce the risk of irritation.

Does hydration play a role in skin health after exercise?

Yes. Drinking plenty of water before and after workouts helps replenish hydration lost through sweat and supports plump, refreshed-looking skin.