How to Prevent Hair Loss While Exercising? Workout Tips for Hair Preservation

WrittenbyLuat Duong
Last updated

Regular exercise is beneficial for your overall health and wellbeing. However, some intense workouts may potentially contribute to hair loss if you're not taking the right precautions. Luckily, there are ways to enjoy keeping fit while still protecting your hair.

How to Prevent Hair Loss While Exercising

To help avoid exercise-induced hair shedding, maintain a nutritious diet, hydrate before and during workouts, handle hair gently, allow proper recovery time, and supplement to support hair growth.

Eat Nutrient-Dense Foods

Make sure you’re getting sufficient protein, iron, zinc, biotin and other hair-healthy nutrients through your diet.

Stay Hydrated

Drink plenty of fluids before, during and after exercising to prevent dehydration and associated hair loss.

Avoid Harsh Hairstyles

Don’t pull hair too tightly back and opt for soft scrunchies over tight hair ties.

Allow Rest Days

Take 1-2 rest days per week to allow your body to properly recover and rejuvenate.

Take Supportive Supplements

Biotin, saw palmetto, collagen, and vitamin C optimize hair growth.

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How Exercise Can Cause Hair Loss

Here are some of the ways intense, sustained exercise may lead to increased shedding:

Creates Energy Deficit

High calorie burn can deprive follicles of necessary energy.

Triggers Inflammation

Working out causes oxidative stress and inflammation.

Raises Cortisol

Intense training increases cortisol levels which can shift follicles to dormancy.

Burns through Nutrients

Major micronutrient needs go up with intense activity.

Causes Dehydration

Heavy sweating depletes fluids and electrolytes.

Tips to Minimize Hair Loss from Exercise

Follow these tips to protect your hair while staying active:

Cool Down Properly

Don't skip post-workout stretches which bring the body back into balance.

Eat More Protein

Consuming extra protein helps replace losses through sweat.

Limit Direct Heat

Allow hair to air dry and avoid heat styling to prevent damage.

Try Low-Impact Activities

Switch up intense workouts with yoga, pilates and leisurely swimming.

Wear Protective Styles

Braids, buns and headbands prevent tugging and friction.

When to See a Doctor

Consult your doctor if you notice:

Sudden Hair Loss

Shedding spikes abruptly after starting a new routine.

No Improvement with Rest

Hair loss persists even with adequate rest days.

Additional Symptoms

Signs like dizziness, fatigue or irregular periods accompany hair shedding.

Patchy Areas

Circular bald spots appear on the scalp.

The Bottom Line

Staying active provides many health benefits, but intense exercise may cause excessive hair shedding if care isn't taken. Following a balanced nutrition plan, allowing rest periods, hydrating well, and using protective styles helps safeguard hair.

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Luat Duong

Luat Duong is a Copenhagen-based writer and content strategist specializing in hair loss and health. His work has been featured in MyHealthGuide, The Right Hairstyles, and Woman's Era. He is a graduate of Vaasa University. You can connect with him on LinkedIn.