Is hot yoga ruining your hair? Here’s what dermatologists say

For me, very few workouts feel as fulfilling as a heated one. But as a beauty editor, I’m constantly worrying about how the excess heat and sweat affects my skin and hair (including the slicked-back buns I wear to keep hair out of my face). Will my scalp be a wreck after a few weeks of steady hot yoga? Should I cancel my hot Pilates membership to avoid a head of breakage, split ends and dandruff?

Fortunately, you don’t have to choose between heated workouts or healthy hair; you just have to tweak your routine to avoid damage in the first place. I spoke to board-certified dermatologists and hairstylists about how exactly heated workouts are affecting your hair and what you can do to keep your hair breakage-free.

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Heated workouts can be tricky for hair because you’re combining higher temperatures, humidity and more sweat than you might experience during a typical workout. While routine heated workouts don’t usually expose your hair to temperatures comparable to heated styling tools like a flat iron or curling iron, they can still cause some damage. “A hot yoga room is not the same thermal insult as putting a 400-degree flat iron directly against the hair shaft. For most people, the bigger issue is the combination of sweat, humidity, tension, washing and repeated styling afterward,” says Dr. Kseniya Kobets, director of cosmetic dermatology at Montefiore Einstein Advanced Care.

“Sweat itself isn’t inherently bad for the hair or scalp, but when it sits there for a prolonged period, the combination of moisture, salt, oil and heat can create buildup and leave the scalp feeling itchy, irritated or uncomfortable,” says Dr. Alexandra Bowles, a board-certified dermatologist at Mona Dermatology. For people who are already prone to dandruff or seborrheic dermatitis, that warm, moist environment can sometimes make symptoms worse.

“The biggest mistake I see is immediately putting sweaty hair into a bun and leaving it there,” says Rogerio Cavalcante, hairstylist and founder of Brazil Edition. “The scalp stays damp, while the combination of sweat, heat and friction can leave the roots feeling dirty and the lengths frizzy or dry.”

The hair itself can also experience damage: “As sweat dries, the salt left behind can make hair feel drier, rougher or more brittle, particularly if it is color-treated, chemically processed or already dry,” says Bowles. Humidity can also cause the hair shaft to swell, which might cause more frizz and changes in texture after a heated workout. Your hair may start to feel rougher or drier, look frizzier or duller, and become more prone to tangling and breakage. “I’d think of it less as the workout heat directly ‘damaging’ the hair and more as repeated exposure creating conditions that can make already vulnerable hair more susceptible to damage,” says Bowles.

This leave-in conditioner spray comes recommended by Bowles, who recommends applying a light layer through the ends (rather than the roots) before class to keep it moisturized. It’s also a favorite of NBC Selected associate social media editor Caitlin Cusack, who uses it to protect her hair when she’s out in the sun or exposed to heat. “My hair is on the drier side, especially in the summer, and this product instantly gives hydration and thermal protection, leaving it feeling soft and smooth,” says Cusack. It also helps tame frizz, detangle hair and prevent color from fading, according to the brand. Plus, it has moisturizers like aloe vera and panthenol to keep hair soft and shiny.

When washing your hair after a heated workout, experts recommend using a gentle shampoo to remove sweat, oil, and buildup without leaving the hair feeling stripped. Bowles recommends this one from Vanicream because it doesn’t have common irritants like fragrance, dyes and parabens. Great for all hair types and especially for sensitive scalps, this shampoo helps remove flakes and buildup from conditioners and styling products.

A moisturizing hair mask, like this one from Briogeo, can be helpful for hair that’s particularly dry, color-treated or chemically processed, says Bowles. I love using this mask on my dry, fine hair because it hydrates without weighing it down or causing it to feel greasy. I use it once or twice a week to keep my hair moisturized, control frizz and detangle, especially after several heated workouts in a row.

Anti-humidity hair products can be very helpful for controlling the swelling and frizz that occur when curly or porous hair is exposed to a humid environment (like a workout class) and sweat, says Kobets. “They’re great if your main concern is frizz or changes in texture because they can help reduce the amount of moisture moving in and out of the hair shaft,” says Bowles.

You can use this Amika spray on your hair prior to your heated workout class to control frizz and moisture, plus it acts as a heat protectant up to 450 degrees. The spray also has sea buckthorn, which is rich in fatty acids and antioxidants to nourish and strengthen both your hair and scalp, according to the brand. Keep in mind this is more of a styling tool than something you need for the health of your hair, so if heated workouts are a regular part of your routine, put more emphasis on gentle cleansing, conditioning, minimizing tension and friction, and limiting unnecessary heat styling, says Bowles.

If you sweat heavily and also use a lot of dry shampoo or styling products, Bowles recommends using this Neutrogena clarifying shampoo every one to two weeks to remove buildup. However, you don’t necessarily need a special “detox” shampoo just because you work out often, and you shouldn’t use it every day because it may be too drying for some hair types, says Bowles.

Seen is one of our favorite hair care brands, and it’s one that Kobets recommends for sensitive and acne-prone scalps. This conditioner moisturizes, softens and strengthens hair while reducing frizz and breakage from your heated workouts. It’s deeply moisturizing, so it’s especially great for those with dry hair. The brand recommends focusing on the mid-lengths and ends of your hair and leaving it on for two to three minutes before rinsing.

Ultimately, heated workouts aren’t necessarily bad for your hair — it really comes down to how you care for your scalp and hair before and after. These are some expert tips to protect your hair prior to your workout:

• Secure hair loosely without putting too much tension on the hairline. “A loose braid, low ponytail or bun with a soft scrunchie is generally better than a very tight ponytail,” says Bowles. “If you sweat heavily around the hairline, a soft, moisture-wicking headband can also help absorb some of that moisture.” Alternate where you place your ponytail, bun or part so you’re not repeatedly putting traction on the exact same areas, (especially around your temples and hairline), says Kobets.
• Apply a small amount of lightweight leave-in conditioner or conditioning serum through the mid-lengths and ends to help reduce moisture loss and friction, especially if your hair is dry, curly, color-treated or prone to breakage.
• Avoid applying heavy oils, pomades, waxes or other thick products directly to your scalp before a heated workout because it can contribute to buildup as you sweat. “The goal is really to protect the more vulnerable lengths and ends of the hair without creating another layer of product on the scalp,” says Bowles.

Here’s what experts recommend doing after and in between your heated workouts:

• Right after your workout, let your hair down and your scalp dry out as soon as possible. If you have access to a blow dryer, use cool or low heat and focus primarily on the roots, says Cavalcante. “Even if you’re not washing your hair, getting the moisture out of the scalp makes a huge difference in how fresh the hair looks and feels,” he says.
• Once your scalp is dry, use a small amount of dry shampoo at the roots. “I always recommend using dry shampoo on dry hair rather than spraying it directly onto a sweaty scalp. Apply it in sections, give it a moment to absorb, and then massage or brush it through so you don’t end up with too much product sitting at the roots,” says Cavalcante.
• When sweat makes your hair feel dry, tangled or frizzy, use a very small amount of lightweight leave-in conditioner to bring softness back without weighing it down. If you sweat heavily, though, sometimes you’ll simply have to wash your hair. “You don’t want to keep layering dry shampoo and styling products over a scalp that needs to be cleansed,” says Cavalcante. “In that case, use a gentle shampoo and concentrate it on your scalp, letting the shampoo rinse through the lengths rather than aggressively cleansing the entire hair.”
• Pay attention to the products you’re using between washes, especially if you workout often. Look for products with conditioning ingredients like glycerin, hyaluronic acid, panthenol and ceramides, as well as emollients, silicones or lightweight oils. “The goal isn’t necessarily to create an impermeable barrier. You want to decrease friction and moisture loss without coating the scalp so heavily that you trap additional sweat and buildup,” says Kobets. That’s why you should avoid heavy oils, creams and too much dry shampoo, which can build up quickly when combined with sweat.

Frequently asked questions

Increased dryness, frizz, tangling, split ends and short, broken hairs can all be signs that your heated workout is damaging your hair. When it comes to your scalp, some warning signs include itching, flaking, redness, tenderness, excessive oiliness, odor or small bumps and postules suggesting folliculitis, says Kobets.

Tightly curled, coiled and textured hair tends to be drier and more susceptible to breakage, so repeated friction, tension, heat and overly aggressive cleansing after a workout may be particularly damaging, says Kobets. The same applies to bleached, highlighted, chemically relaxed or repeatedly heat-styled hair: “The more compromised the hair is going into the workout, the less additional stress it can tolerate afterward,” says Kobets.

Protective styles, extensions and wigs can make frequent washing more complicated and may trap sweat and buildup against the scalp. When cleansing is possible, focus shampoo on the scalp rather than aggressively shampooing the entire hair shaft, says Kobets.

For people prone to dandruff or seborrheic dermatitis, anti-dandruff ingredients such as ketoconazole, selenium sulfide or zinc-based formulations can be helpful. Some medicated shampoos can be drying to the hair, however, so I like pairing scalp-directed treatment with a good conditioner on the lengths and ends.

Sweat is primarily a scalp issue rather than something that directly affects the hair shaft. “Leaving significant sweat, oil and product buildup on the scalp can contribute to irritation and may worsen seborrheic dermatitis, dandruff or folliculitis,” says Kobets.

True heat-induced structural changes, often called “bubble hair” where heat creates gas-filled spaces within the hair shaft, are associated with much higher temperatures (usually hot styling tools applied to wet or damp hair), not normal gym temperatures, says Kobets.

No, you don’t necessarily have to shampoo your hair after every heated workout. “If you’ve only sweat lightly and your scalp feels comfortable, it’s generally fine to let your hair dry and wash it on your normal schedule,” says Bowles. “But after a very sweaty workout, I wouldn’t make a habit of letting sweat sit on my scalp for long. Sweat can mix with oil, dead skin cells and product buildup, and once it dries, the salt left behind can make the hair feel dry or rough.” If your scalp feels itchy, oily or uncomfortable after exercising, that’s usually a good indication that it would benefit from a rinse or cleanse, she says.

You need to find the right balance for your scalp and hair type. Someone with a very oily scalp who sweats heavily may be perfectly comfortable shampooing frequently, while someone with curly, coily, dry or color-treated hair may need to shampoo less often. “When you shampoo, focus primarily on the scalp rather than aggressively washing the lengths and ends every time, and follow with conditioner on the areas where the hair tends to be driest,” says Bowles.

Dry shampoo can be useful between washes, but you shouldn’t apply it directly to your scalp when it’s still wet with sweat, experts say. “It doesn’t actually cleanse the scalp; it absorbs some oil and moisture, so layering it over sweat can leave more residue and contribute to buildup, itching or irritation, especially if you’re using it frequently,” says Bowles.

Experts recommend letting your scalp and roots dry first, then using a small amount only where you need it. “Think of dry shampoo as a way to extend the time between washes, not as a replacement for actually cleansing the scalp,” says Bowles.

At NBC Selected, we work with experts who have specialized knowledge and authority based on relevant training and/or experience. We also take steps to ensure all expert advice and recommendations are made independently and without undisclosed financial conflicts of interest.

• Dr. Kseniya Kobets is a board-certified dermatologist and director of cosmetic dermatology at Montefiore Einstein Advanced Care in Elmsford, New York.
• Dr. Alexandra Bowles is a board-certified dermatologist at Mona Dermatology in Cincinnati, Ohio.
• Rogerio Cavalcante is a hairstylist and founder of Brazil Edition hair care.

I’m an editor at NBC Selected who has covered beauty topics, including skin and hair care, for over six years. I’m also an avid heated workout fan and attend hot yoga and Pilates classes at least three times a week. For this article, I spoke to dermatologists and hairstylists about how to protect your hair and scalp before and after a heated workout.

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