Keeping up to date with the latest trends in terms of muscle recovery is always a good idea, whether you’re already an experienced athlete or the Olympics have inspired you to get back into a workout routine. Indeed, the habits you keep before and after your training session can have a huge impact on your physical and mental health. 

So, what are the right rituals one should follow after exercising? In this article, we've put together the latest research on the subject, from the temperature of the shower to skin-loving ingredients in shower gels that you can use after training. Read on for the latest data on how to look after yourself to reach your fitness goals.

Why is it important to shower shortly after working out ?

1. Preventing microbes’ proliferation

   Although sweating eliminates toxins and regulates the body’s temperature, perspiration is also responsible for the multiplication of germs on your skin. That's why the first step after exercising is always to shower. In fact, it's not perspiration itself that ends up producing odours, but the bacteria that’s loving the moist and warm environment generated by breaking a sweat.

2. Minimising workout-related skin problems

   Not a fan of long runs or extended fitness classes? Even after a few minutes of working out, it's a good idea to rinse off to keep your skin clean. Otherwise, the remaining sweat on your skin can block your pores and become breeding ground for various problems and blemishes, including acne, irritation or even infections. To prevent this issue, think about exfoliating when you shower after a workout. You can use a biodegradable konjac sponge to leave your skin soft and silky without irritating it!

3. Promoting muscle recovery

   There are many positive aspects to showering or immersing yourself in water after exercising: it creates a feeling of relaxation, it prevents post-workout aches and pains, it regulates your body temperature, and so on. What's more, a shower is taken standing up, and since it's not advisable to sit down after a workout so that you can promote blood flow, showering allows you to focus on an activity with good posture. And once in the shower, which water temperature should you pick? Keep reading to find out.

Picking the right shower temperature after exercising

Hot shower benefits

Relaxation is the first reason why you might prefer a hot shower to cold immersion after a good workout session. A hot shower promotes vasodilation, which is the relaxation of blood vessels. This process can help combat aches, pains and other muscle problems.

Cold shower benefits

A cold shower has the opposite effect, causing the vasoconstriction of the blood vessels. Their size is effectively reduced through the change of temperature. This method also has been shown to increase endorphins, activate metabolism, strengthen the immune system and minimise inflammation. In fact, 29% of people who have this habit are less likely to take sick days than those who favour a hot shower. Who knew that a cold shower can even help you get ahead in your career!

The solution: A mix of both

Each method presents some advantages. Most athletes use a combination of both: a cool shower after exercising (after you’ve stopped sweating) and a hot shower or bath to recover, ideally before going to bed. This way, you’ll remove toxins while relaxing aching muscles. Why not also light a candle to optimise this moment of calm after a busy day?

Which products should you pick for your post-workout routine

Ingredients that respect your skin

After exercising, opt for an effective, non-toxic cleanser that still leaves your skin moisturised. At Myni, we've got our own recipe: a shower gel with maltodextrin. This ingredient is a powder derived from plant starches such as rice, corn or potatoes. As a humectant, maltodextrin keeps water inside your skin cells, which has the effect of hydrating dull and dry skin. Thanks to our formula, your skin is soft, clean and nourished. Our favourite part? It prevents irritations thanks to a pH matching your own. This eco-friendly product has it all: it allows you to shower whilst being kind to your skin and to the planet!

Investing in eco-friendly solutions

Because of our eco-friendly mission, we'd be remiss if we didn't offer a few tips to be kind to the earth, even when you’re showering. Opt for refillable versions of your favourite shower gel. Pick compostable packaging rather than single-use ones, this way, you can minimise your household waste. You can also reduce the number of products you buy by choosing a 3-in-1 formula that combines shower gel, shampoo and conditioner. 

What should you remember?

Here are three lessons to remember about post-workout hygiene:

• Shower immediately after a workout to prevent germs from spreading and inflaming your skin. Showering also keeps you upright and in an active posture, promoting blood flow.
• Each temperature has its own benefits. Cold water can eliminate toxins and strengthen your immune system, while hot water relaxes your muscles and prevents achy limbs.
• Opt for shower gels with an oily composition to moisturise your skin after the dehydrating effect of your workout. At Myni, we love coconut!

Finally, one last eco-friendly habit you can implement after exercising is to keep your shower short. Did you know that 5 minutes in your shower amounts to 100 litres of water? Keep this figure in mind next time you step into the bathroom. If you're interested in the topic of water protection, you can also read our article on ocean pollution!