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All things London & Natural Hairdressing

How to Keep Your Hair Healthy and Fresh During and After Your Gym Sessions

Taking care of your hair while maintaining an active lifestyle can be a challenge. The sweat, heat, and constant movement can wreak havoc on your locks, leaving them greasy, tangled, and dull. But fear not! We've gathered expert tips and advice to help you keep your hair healthy and fresh during your gym sessions. Whether you're a daily gym-goer or an occasional fitness enthusiast, these tips will ensure that your hair stays in top shape while you work up a sweat.


Women working out at the gym

Table of Contents



1. Preparing Your Hair for the Gym

Before you hit the gym, it's essential to prepare your hair properly. Taking a few simple steps can make a world of difference in keeping your hair fresh and manageable during and after your workout.

1.1 Tie Your Hair Back

To prevent your hair from getting in the way during your workout and minimize breakage, it's crucial to keep it off your face. Avoid tight hairstyles that can cause stress on your hair strands. Instead, opt for a loose braid or bun to keep your hair secure and out of your face. Using a silk or satin hair tie will also help minimize breakage while holding your hair in place.

1.2 Use Dry Shampoo

Using dry shampoo before your workout can be a game-changer. It helps to absorb excess oil and sweat, keeping your scalp fresh and preventing your hair from becoming greasy during your workout. Spritz some dry shampoo onto your roots and gently massage it in before you hit the gym. This will help keep your hair looking and feeling clean throughout your workout.

1.3 Avoid Working Out with Wet Hair

Exercising with wet hair is a big no-no. Wet hair is more susceptible to breakage, and the sweat can make it even more uncomfortable. If you find yourself with wet hair before a workout, it's best to let it air dry or use a blow dryer on the cool setting to speed up the drying process. Avoid covering your wet hair with a cap or scarf, as it can trap moisture and lead to scalp irritation.


Woman working out at the gym

2. Haircare During Your Gym Session

While you're sweating it out at the gym, there are a few things you can do to keep your hair fresh and healthy. These tips will help you maintain your hairstyle and protect your hair from damage.

2.1 Choose a Workout-Friendly Hairstyle

Opting for a hairstyle that works well with your workout routine is essential. If you're doing high-impact exercises like cardio or running, a high ponytail or braids can help keep your hair secure and prevent it from getting tangled. For low-impact workouts like yoga or pilates, a loose bun or braid can keep your hair out of your face while still allowing it to breathe.

2.2 Protect Your Hair from the Sun

If you're exercising outdoors, especially during peak hours when the sun is at its strongest, it's important to protect your hair from harmful UV rays. Direct sun exposure can lead to dryness, frizz, and color fading. Applying a UV protection spray or wearing a wide-brimmed hat can shield your hair from the sun's rays and minimize damage.

2.3 Use Sweat-Wicking Headbands

Sweat-wicking headbands made from moisture-wicking fabrics can be a game-changer during your gym sessions. They help absorb sweat and keep it away from your face and hairline, preventing excess moisture and reducing the risk of breakouts and irritation. Look for headbands specifically designed for workouts, such as those from Bondi Band, Nike, or Lululemon, that are stretchy, breathable, and designed to keep your head cool and dry.


Woman stretching at the gym

3. Post-Workout Haircare Routine

Once you've finished your workout, it's time to give your hair some post-workout TLC. Following a proper haircare routine after your gym session will help refresh your hair, remove sweat and dirt, and restore its natural shine and vitality.

3.1 Rinse Your Hair

If you're unable to wash your hair immediately after your workout, rinsing it with water can help remove sweat and dirt. Use lukewarm water to avoid stripping your hair of its natural oils. Gently massage your scalp and hair to ensure thorough rinsing, and then towel-dry your hair by blotting it with a microfiber towel or an old t-shirt to minimize friction and reduce frizz.

3.2 Use a Mild Shampoo and Conditioner

When it's time to wash your hair, opt for a mild shampoo and conditioner that suits your hair type. Washing your hair every alternate day is generally recommended to maintain a balance between cleanliness and preventing dryness. However, if you prefer to wash your hair daily, choose a sulfate-free shampoo to avoid stripping your hair of its natural oils.

After shampooing, apply a conditioner to the lengths and ends of your hair, focusing on the areas that need extra hydration. Leave it on for a few minutes before rinsing thoroughly. Using cold water for the final rinse can help seal the hair cuticles and add shine.

3.3 Apply a Smoothing Serum or Leave-In Conditioner

To combat frizz and add moisture to your hair, apply a smoothening serum or leave-in conditioner after washing and towel-drying your hair. These products help to lock in moisture, reduce flyaways, and leave your hair smooth and manageable. Apply a small amount to the lengths and ends of your hair, avoiding the roots, and distribute it evenly using your fingers or a wide-toothed comb.


Woman working out at the gym

4. Additional Tips for Healthy Gym Hair

Here are a few extra tips and tricks to help you maintain healthy and fresh hair while working out.

4.1 Protect Your Hair from Heat

Excessive heat from styling tools can lead to damage and dryness. If you're planning to style your hair after your workout, opt for air-drying instead of using heat. If you need to use a blow dryer, choose the cool setting to minimize heat damage. Before using any heat styling tools, make sure to apply a heat protectant spray to shield your hair from excessive heat.

4.2 Regular Trims

Regular trims are essential for maintaining healthy hair, especially if you're frequently exposed to sweat and heat during your workouts. Trimming your hair every 6-8 weeks helps prevent split ends and breakage, keeping your hair looking fresh and vibrant.

4.3 Hydrate and Nourish from Within

Remember, healthy hair starts from within. Stay hydrated by drinking plenty of water throughout the day to keep your hair and scalp moisturized. A balanced diet rich in vitamins, minerals, and proteins will also contribute to healthy hair growth. Incorporate foods like fruits, vegetables, lean proteins, and nuts into your diet to nourish your hair from the inside out.



4.4 Choose Hair-Friendly Accessories

When it comes to hair accessories, choose options that are gentle on your hair. Avoid using metal or rubber bands that can cause breakage and damage. Instead, opt for hair-friendly accessories like silk or satin scrunchies, hair clips, or fabric headbands that won't pull or snag your hair.

4.5 Consult a Professional

If you're struggling with specific hair concerns or need personalized advice, don't hesitate to consult a professional hairstylist. They can provide expert guidance tailored to your hair type and specific needs, helping you establish a haircare routine that works best for you.


In conclusion, taking care of your hair during your gym sessions doesn't have to be a daunting task. By following these expert tips and incorporating them into your haircare routine, you can keep your hair healthy, fresh, and vibrant, even after the most intense workouts. Embrace your active lifestyle while maintaining gorgeous locks that make you feel confident and beautiful.

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