Sweat, sun, friction impact your skin. If you workout, here’s what you need to take care of

While it's important to take care of your health and exercise, taking care of your skin while playing sports is crucial. Here are some tips to help athletes maintain healthy skin.

Representational image | pxhere.com

We’ve heard it now with every fitness regime — do what you love, as long as you move your body intentionally. You are supposed to be active for 30 minutes, five times a week, to ensure your heart is healthy and your body rejuvenated.

However, as important as it is to take care of your health and move, taking care of your skin while playing sports is crucial. Sweat, sun exposure, and friction can all impact your skin’s health.

Here are some tips to help athletes maintain healthy skin:

1. Sunscreen is a must: Apply a broad-spectrum sunscreen with SPF 30 or higher before heading outdoors, even on cloudy days. Re-apply every two hours, especially if you are sweating heavily. Use a gel-based sunscreen, as it is the only waterproof kind for swimmers or runners. For those who enjoy hiking, mountaineering, or trekking, opt for a sunscreen with SPF 50 or higher, as the UV rays at higher altitudes are more dangerous,and your skin needs extra protection.
2. Hydrate inside and out: Drink plenty of water to stay hydrated from within, and use a hydrating moisturiser to keep your skin hydrated externally. Look for products containing hyaluronic acid, glycerin, or aloe vera.
3. Hygiene first: If you are working out and sweating through your clothes, take a shower immediately after. Cleanse your skin after workouts to remove sweat, dirt, and bacteria that can clog pores and cause breakouts. If you can’t shower, at least wash your face. Use a gentle cleanser suited for your skin type and avoid harsh scrubbing, which can irritate the skin. Don’t forget to moisturise right after – those with oily skin should use a gel or serum-based moisturiser, while a cream-based moisturiser works wonders for dry skin. If you work out in the morning, don’t skip your sunscreen.
4. Choose the right products: Opt for lightweight, non-comedogenic (won’t clog pores), and sweat-resistant skincare products. Avoid heavy creams or makeup that can trap sweat and lead to breakouts.
5. Protect against friction: Wear moisture-wicking clothing to help reduce friction and irritation on the skin. For areas prone to chafing, like thighs or underarms, consider using anti-chafing products or applying a thin layer of petroleum jelly before exercising. Nylon undergarments and bras with underwires are rife for collection of sweat, so if you decide to wear these clothes to the gym, make sure to take a shower right after to best avoid a fungal infection.
6. Stay cool: High temperatures and humidity can exacerbate skin issues like acne and heat rash. Try to exercise during cooler times of the day or in shaded areas if possible. If indoors, ensure proper ventilation and airflow.
7. Post-workout care: After exercising, shower as soon as possible to remove sweat and bacteria from your skin. Use a gentle cleanser and lukewarm water, and pat your skin dry instead of rubbing with a towel to avoid irritation. If you can’t shower, cleanse your face and change out of your sweaty clothes into a fresh set to avoid jogger’s itch. Wash your feet and wear open-toed shoes right after to safeguard against athlete’s foot. Both jogger’s itch and athlete’s foot are sweat-induced fungal infections that can be best prevented by taking care post-workout. Using an exfoliator once or twice a week really helps get rid of all the dead skin, grime, dust, and bacteria collected throughout the week. Use two types of exfoliators if you have combination skin to suit both dry and oily areas. Switch out the brand of exfoliators every few months for maximum effectiveness.

8. Don’t forget your lips and eyes: Apply a lip balm with SPF to protect your lips from sun damage, and wear sunglasses to shield your eyes from harmful UV rays and reduce squinting, which can cause wrinkles.
9. Keep Your vitamin intake up: It’s important for all sports enthusiasts to take Vitamin C regularly. It helps in skin rejuvenation and collagen remodelling. Vitamin E helps maintain the skin’s moisture. If possible, adopt an anti-inflammatory diet.

Immunity, working out and what to look out for

Keep an eye out for any changes in your skin, such as redness, irritation, or unusual breakouts.

If you’re a swimmer, you have a higher likelihood of getting viral illnesses such as waterborne herpes. Those out in the sun for extended periods may get sun freckles. These may be benign, but always be cognisant of skin cancer.

Blisters (often seen in cardio-intensive activities) cause discomfort but should be taken seriously, as secondary impetigo can become a serious complication with potential cellulitis, osteomyelitis, and sepsis if left untreated. Use vaseline or petroleum jelly to prevent blisters and wear two layers of socks to create an occlusive film to protect your feet.

Those with existing skin conditions such as eczema and psoriasis may see a flare-up worse than usual after working out due to increased sweat production. Try to shower twice a day and use a glycerin-rich translucent soap to limit skin irritation. Avoid perfumes applied directly on the skin; instead, apply them on the fresh set of clothes you will change into.

If you notice any concerning symptoms, consult a dermatologist for personalised advice and treatment.

By following these skincare tips, active people can help protect their skin from the negative effects of sports-related activities and maintain a healthy, glowing complexion.

Dr Deepali Bhardwaj is a dermatologist, anti-allergy specialist, laser surgeon and internationally trained aesthetician. She tweets @dermatdoc. Views are personal.

(Edited by Prashant)