Spray tans can give you a perfect sun-kissed look, but they’re temporary and can be fussy to keep. One of the biggest rules? Avoid working out right after a spray tan — and there are good reasons for that. Read on to learn why exercise can ruin a fresh tan and how long you should wait before getting back to the gym.
How spray tanning works
Most spray tan solutions contain dihydroxyacetone (DHA), a plant-derived sugar that reacts with amino acids in the outer layer of your skin (the epidermis) to create color. When salons tell you your tan needs time to develop, they mean the DHA is reacting and forming pigment. Usually you need at least 8–12 hours for the tan to start setting, and some solutions take 8–24 hours to reach their full color. Before that happens, the solution sits on the skin like makeup and can be wiped away. That’s why you’ll be asked to avoid showering, sweating, oiling, or anything that could remove the product right after treatment — otherwise you risk streaks and uneven patches.
What happens if you work out after a spray tan?
Exercise can undo a fresh spray tan because it triggers sweating, raises your body temperature, causes clothes to rub against skin, and often leads to a long shower afterward. Saunas or hot baths after a workout can make things worse. All of these can strip off the solution and leave you with patchy, uneven color.
What about self-tanning products?
Self-tanners come as mousses, creams, sprays, powders, and wipes. Many at-home sprays use the same ingredients as professional salons, including DHA, so aftercare is similar. Home products can sometimes be less durable, so read the instructions carefully. As a rule, wait at least 8 hours before exercising after self-tanning, and for best results aim for 24 hours.
Can you run after a spray tan?
Running is high-intensity and will cause at least light sweating, which can damage a new tan. If you don’t want to skip your run, schedule your spray tan for after your run and ideally wait until the next day (at least 12 hours) before jogging again.
Why can’t you swim after a spray tan?
Getting into water a few hours after a tan will wash away the solution and can leave blotches. The bronzer in the product can also dissolve, which can be messy in a pool. Pools with high chlorine can “bleach” or dry certain spots, leaving the tan uneven. The ocean has the same effect as a pool in terms of washing off the tan.
How long after spray tanning can you swim?
Salons usually advise waiting until after your first post-tan shower — preferably 24 hours — before swimming. Spray tans are temporary and typically last 5–7 days (some salons say up to 10–14 days) if you look after them. Because water softens skin and speeds natural shedding, long or hot swims and baths will make your tan fade sooner. Limiting swimming and avoiding long hot showers can help your color last longer.
Can you work out before a spray tan?
Yes. Exercising before your appointment is actually a good idea, as long as you leave time to exfoliate, shave, and fully dry your skin before the tan. Doing your workout right before the appointment gives you time for the tan to develop before your next training session.
How long after spray tanning can you work out?
Sweat and heat from exercise can weaken the tan. It’s best to wait at least 8 hours, and ideally 24 hours, before doing any intense workouts. Waiting until the day after your tan is the safest choice.
If you can’t skip the gym, wear loose clothing and choose light activities like yoga, stretching, or low-intensity workouts to reduce sweating. After exercising, take short, cool showers and pat yourself dry instead of rubbing. Daily moisturizing also helps preserve the tan.