Regular sports or exercise can help you achieve healthy, strong, and shiny hair, but it’s also a challenge to prevent unnecessary wear and tear if you’re a fitness freak, sportsman, or sportswoman. However, with some simple tips, you can easily overcome this challenge. Just like you take care of your body, it’s important to pay attention to your hair too.
Before we move forward, have you ever wondered why gym-goers have better hair on average than those who don’t work out?
This is because exercise and diet stimulate hair growth. Exercise increases blood flow throughout your body and, therefore, under your scalp as well. This ensures the nutrition and oxygen necessary for hair growth. Additionally, regular exercise helps reduce stress, which contributes to healthy hair.
Good and Bad Effects of Exercise/Sports on Hair
Working out has mostly positive effects on hair, but if you’re not careful about some simple things, it can wash away the positive impacts.
- Positive: As mentioned earlier, exercise helps with blood circulation, providing nutrients to your hair follicles. This is the most important thing a workout can do for your hair. Also, it helps reduce stress and anxiety, which is crucial for preventing hair loss.
- Negative: As you work out, your scalp sweats along with other parts of your body. This makes your hair greasy, causing tangles and frizz, and increases the need for cleaning your hair. Wait! Don’t leave the article yet. Increased washing can make your hair dry and brittle, prone to breakage. Also, if you swim regularly, your hair may dehydrate, making it vulnerable. But worry not! In this article, I’ll help you tackle these issues with some simple steps and precautions.
How Can You Take Care of Your Hair Before a Workout?
While an exercise or sports session can make your hair greasy and dirty, requiring careful cleaning, some pre-workout steps can help protect your hair from wear and tear.
If you follow these tips, you don’t need to worry about hair care during workouts—just make sure your hair doesn’t get in your face and isn’t tied too tightly.
- Tie your hair back: Choose your hairstyle according to your workout. If you’re doing a high-intensity workout like running, pick a ponytail or braid that will help your hair stay organized and keep it away from your face. For moderate-intensity activities like yoga or Pilates, opt for a loose bun or braid. Don’t wear metal headbands; instead, try a softer one like a scrunchie.
- Never exercise with wet hair: If your hair is wet and you’re planning to start your gym session, step back. Working out with wet hair will make it more prone to breakage. So, if you’re in the middle of your jogging or morning/evening walk, and it starts to rain, don’t continue your walk/run.
- Protect your hair from the sun: We all care about our skin and use UV protection creams, but what about our hair? Use a good UV protection spray if you are working out outside under the sun, even in the evening (working out under the sun at noon is a big NO!).
- Use a sweat-wicking headband: Cotton is hydrophobic, meaning it doesn’t absorb water (sweat), keeping your hair wetter. Try moisture-wicking fabrics like polyester, nylon, or wool when choosing gym clothes, and for headbands if you have long hair. These materials will keep your skin and hair as dry as possible.
- Think about using dry shampoo: Are you short on time? Consider using a dry shampoo, which will absorb excess oil or grease during exercise. It also gives more volume and texture to your hair. It’s basically a mixture of starch and powder, but don’t fully rely on it, as it doesn’t replace the need for traditional hair washing. It just gives you a few more hours before washing with water.
Post-Workout Hair Care
Now comes the most important part of this blog: how can you take care of your hair after a workout or sports? Should you wash your hair every day if you exercise or play sports daily? Should you use shampoo every day?
- Detangle your hair: Your hair forms tangles and curls, especially if you have longer hair. First, detangle it with a wide-tooth (important) comb or brush. Start from the ends of your hair strands and work your way to the roots.
- Wash your hair: I recommend taking a shower after exercise. But what if you exercise almost daily (5-7 days a week)? Should you use shampoo daily? I think not. Regular use of shampoo or other products can harm your scalp and hair, making them dry, frizzy, and brittle. Also, avoid hot water for the same reason. 36-37 degrees Celsius or 98-100 degrees Fahrenheit is good to go, but never more than 120 F or 48 C.
- Using conditioner: Use a regular conditioner after shampooing to replenish moisture and detangle hair, typically 2-4 times a week. Leave-in conditioner is applied to damp hair after washing or between washes, offering continuous hydration and protection. If you work out daily, you can use a light conditioner after rinsing sweat and apply leave-in conditioner for extra moisture and manageability.
- Be gentle while drying hair: Don’t use hot hair dryers; let it dry at normal air temperature. Also, don’t rub your hair with a towel; instead, wrap it with a microfiber towel or cotton t-shirt and gently press it to absorb water more efficiently.
Foods and Nutrients for Healthy Hair
For gym-goers, maintaining healthy hair goes beyond just using the right products—what you eat is equally important. Your hair, like your muscles, needs the right nutrients to stay strong and vibrant. Here’s a quick guide to the best foods for hair health:
- Protein: Just as protein helps build muscle, it’s also essential for hair strength. Hair is made of keratin, a protein, so consuming enough protein from sources like lean meats, eggs, and legumes is crucial.
- Omega-3 Fatty Acids: Found in fatty fish, nuts, and avocados, omega-3s help give your hair that extra shine while keeping it moisturized. They play a key role in nourishing hair follicles and maintaining scalp health.
- Green Vegetables: Low in calories but high in vitamins and antioxidants, green veggies like spinach, kale, and broccoli are excellent for promoting hair growth and maintaining overall hair health.
- Berries and Whole Grains: Berries are rich in vitamins and antioxidants, which protect hair follicles from damage. Whole grains, packed with nutrients like zinc and iron, support hair strength and growth.
- Vitamin B7 (Biotin): Biotin is crucial for keratin production, which is essential for healthy hair. It’s absorbed into the body and delivered to hair follicles through the bloodstream. Foods like eggs, nuts, and whole grains are great sources of biotin.
While supplements might seem like a quick fix, it’s best to get these nutrients from natural foods. A balanced diet not only supports your workout routine but also keeps your hair looking its best.
Do I Shower Every Day After Exercise?
I usually work out 4-5 days a week, and yes, I shower every day after a workout. But I don’t shampoo daily, and neither should you. Even if you apply body soap, don’t wash your hair daily with shampoo or other hair care products. Our hair is more sensitive than our skin. Aim to use shampoo 2-4 times a week, depending on your hair and scalp condition. Shampooing every day makes my hair feel dry and brittle, and it also makes my scalp itch!
Final Thoughts
In the end, keeping your hair healthy while staying active doesn’t have to be complicated. By adopting a few easy habits and making smart choices, you can enjoy your workouts without worrying about your hair. Take care of your locks, and they’ll reward you with strength and shine that lasts through every sweat session. Stay fit, stay confident, and keep your hair looking its best!
