Have you ever left a sauna feeling relaxed but your hair felt dry, frizzy, or just plain off?
You’re not alone. I’ve had those moments too—running my fingers through my hair after a good steam session and thinking, “Why does it feel like straw?”
Is the Sauna bad for your hair?
No, the sauna isn’t inherently bad for your hair—but it can cause damage if you’re not careful. Especially if you’ve got bleached, curly, or dry hair like mine.
Saunas are amazing for relaxation, recovery, and overall wellness, but without protection, they can make your hair brittle, dry out your scalp, or fade your hair colour fast.
I’ll break it all down—from what’s really happening in the sauna to how you can protect your hair without giving up your spa time.
What Happens To Your Hair In A Sauna?
Let’s start with the basics: your hair isn’t dead, but it’s not alive either. It can’t heal itself like your skin does. That means once it’s damaged—it’s damaged.
Saunas expose your hair to intense heat. Whether you’re in a dry sauna, steam room, or an infrared setup, the temperature ranges between 65°C and 90°C.
That much heat can mess with your hair’s structure.
What actually happens?
- Hair cuticles (the outer protective layer) open up under heat.
- Moisture escapes, especially from deeper layers of your hair shaft.
- Protein bonds can weaken, making hair more fragile.
And your scalp? It’s skin—so it reacts too. Extended heat can dry out your scalp, irritate it, or make it produce more oil to compensate.
It’s a cycle I’ve seen in the clinic more than once.
So yes, the sauna feels therapeutic for your body and is also efficient when you are sick—but your hair pays a price if you go in unprepared.
Does Sauna Damage All Hair Types?
Nope. And that’s why some people can hit the sauna daily with zero issues—while others come out looking like they’ve been through a desert storm.
Here’s how hair types play into it:
- Curly and coily hair: This type is naturally more porous and fragile. That means it loses moisture faster and is more likely to become brittle in heat.
- Colour-treated or bleached hair: Already compromised. The cuticle is lifted from processing, so heat damage happens even faster. I learned this the hard way with my own highlights.
- Fine hair: Less protective coating, more prone to breakage.
- Oily hair or scalp: May tolerate heat better—but often ends up producing even more oil to balance the dryness.
One of my clients had gorgeous, tight curls and used the sauna three times a week.
Within a month, she was dealing with split ends, dryness, and breakage.
She hadn’t changed her products—just started “sweating out stress,” as she called it.
If that sounds like you, don’t worry. The sauna isn’t off-limits—you just need to be smarter about how you use it.
Besides that, if you have an acne problem, you can give sauna a try to get rid of acne.
Is The Sauna Bad For Your Scalp?
Let’s not forget what’s under the hair: your scalp. It plays a major role in how healthy your hair looks and feels.
Here’s what high heat can do to your scalp:
- Dry it out: Especially in dry saunas. The skin tightens, flakes, or itches.
- Disrupt oil balance: You might see greasiness from rebound oil production.
- Trigger irritation: Sweat mixed with product build-up? Not a great combo.
- Encourage fungus: In humid, steamy saunas, yeast can thrive if you’re not careful.
Research from dermatology clinics points out that heat and sweat can irritate dry scalp conditions, like seborrheic dermatitis or psoriasis.
And if you’re not washing your hair properly after sweating? You risk clogged follicles and even mild inflammation.
As a nurse, I always say: your scalp is just skin. It needs the same gentle care you’d give your face.
If you wouldn’t expose your face to 90°C without protection, why do that to your scalp?
Sauna And Hair Colour – A Hidden Risk
Ever noticed your hair colour fading faster after spa days? You’re not imagining it.
Heat and sweat can strip colour from your hair, especially if you’re using semi-permanent dyes.
High temperatures open up the cuticle, and the moisture and sweat pull pigment out.
This is especially true for:
- Red tones: the first to fade
- Ash blondes: which turn brassy
- Fashion colours: think blue, pink, lavender
One cosmetic science review explained that frequent heat exposure causes rapid breakdown of colour molecules, especially in semi-permanent or toner-based dyes.
I’ve made the mistake myself. After a fresh colour job, I hit the infrared sauna that week.
Within three sessions, my hair was two shades lighter. Lesson learned.
So if you spend good money and time at the salon, don’t let the sauna undo it.
How To Protect Your Hair In The Sauna?
Now we’re talking. You don’t have to quit the sauna. You just need to go in smart.
Here’s what I tell clients—and what I do myself every time:
1. Use A Barrier Product
Lightly coat your ends with coconut oil or leave-in conditioner before heading in. Studies show coconut oil reduces protein loss when hair’s exposed to heat or water.
2. Cover Your Hair
Wear a cotton towel, sauna turban, or even a wool sauna hat. Yes, it looks a bit old-school—but it saves your strands.
3. Hydrate Before And After
Drink water before and after to keep scalp hydration balanced from the inside out.
4. Rinse With Cool Water Post-Session
Heat lifts the cuticle—cool water closes it again. Always rinse your hair after, especially if you’ve been sweating.
5. Avoid Brushing Wet Hair
Hair is weaker when wet and hot. Use a wide-tooth comb or let it air dry before brushing.
6. Limit Frequency
If your hair is fragile or colour-treated, limit sauna sessions to once or twice a week.
Bonus Nurse Tip:
Don’t go in with dry hair. Slightly dampened hair with conditioner is better than exposing dry, unprotected strands to extreme heat.
Does The Sauna Have Any Hair Benefits?
Surprisingly—yes. The sauna’s not all bad news.
Let’s flip the story for a minute:
- Increased blood flow to the scalp can boost hair growth by delivering more oxygen and nutrients to hair follicles.
- Sweating helps clear out clogged follicles, which could help if you struggle with dandruff or buildup.
- After a sauna, your hair cuticles are open—making it the perfect time to apply a deep conditioning mask.
I’ve used this trick myself: 20 minutes in the sauna, followed by a cold rinse and a nourishing mask. My curls felt soft for days.
Just don’t mistake benefits for a free pass. The line between “healing” and “damaging” is thin if you’re not protecting your hair properly.
What I Tell My Clients As A Nurse
I’ve worked with a lot of women who love the sauna. I love it too. It’s great for your circulation, joints, immune system—even your mood. But when it comes to your hair?
You need a strategy.
Here’s what I tell everyone:
- Treat your hair like you’d treat sun-exposed skin. Protect it first.
- Know your hair type and what it can handle.
- Focus on moisture retention, protein balance, and post-sauna recovery.
- Never assume your hair is “fine” just because you don’t see damage right away.
I had one client with amazing colour-treated waves. She thought she was in the clear until six weeks of sauna caught up with her. Her stylist noticed the breakage before she did.
Don’t wait for the damage to show. Be proactive.
Conclusion – Is The Sauna Bad For Your Hair?
Is the sauna bad for your hair? Not if you’re doing it right.
Saunas don’t have to damage your hair—but without protection, they absolutely can. High heat strips moisture, fades colour, and irritates the scalp. But with a few simple steps, you can enjoy all the benefits of a sauna without sacrificing your strands.
So the next time you step into that blissful heat, ask yourself:
“Did I protect my hair today?”
I always do now. And trust me—your future self will thank you for it.
