Brazilian Jiu-Jitsu is one of the most physically demanding ***and physically close*** sports in the world.
You spend entire rounds covered in sweat, pressed against the mat and tangled up with another human being who may have trained with ten other people that evening. That is part of what makes BJJ great. It is also why every grappler needs a proper BJJ hygiene routine.
Good jiu-jitsu hygiene is not about being paranoid or scrubbing yourself with industrial chemicals. It is about following a few consistent habits that protect your skin, your equipment and your training partners.
Use this complete BJJ hygiene checklist before, during and after every training session.
Before BJJ Training
1. Start with clean training gear
Never wear yesterday’s rashguard, shorts, spats or gi because they “don’t smell that bad.”
Once gear has been sweated through, it should be washed before it is worn again. The CDC recommends washing and completely drying athletic uniforms, towels and clothing after each use.
Your pre-training checklist should include:
- A freshly washed gi.
- A clean rashguard.
- Clean grappling shorts or spats.
- Clean underwear.
- A fresh towel.
- A clean mouthguard.
- Clean knee sleeves, ankle supports or braces.
The sniff test is not a legitimate quality-control system.
2. Shower if you are already dirty
You do not necessarily need a full shower immediately before every class. However, if you have been working outdoors, lifting weights, sweating heavily or walking around all day in humid weather, wash before getting on the mat.
At minimum, make sure your hands, feet and body are reasonably clean.
3. Trim your fingernails and toenails
Long or jagged nails can scratch your training partners and break their skin.
Trim them regularly and file down sharp edges. Do not clip your nails directly beside the mat and leave your biological shrapnel for someone else to discover.
4. Cover existing cuts and abrasions
Check your fingers, elbows, knees, toes and face for broken skin before class.
Clean minor cuts and cover them securely with a clean, dry dressing. The CDC advises athletes to keep cuts and wounds covered because damaged skin can create an entry point for infection.
A loose piece of tape wrapped around an open wound is not enough. The covering needs to remain secure throughout training.
5. Do a quick skin check
Look for:
- Unusual red patches.
- Circular or scaly rashes.
- Weeping or crusting skin.
- Painful bumps.
- Unexplained blisters.
- Areas that are rapidly becoming swollen, hot or tender.
Do not attempt to diagnose yourself through an article or a group chat. When something looks suspicious, stay off the mat and speak with an appropriate healthcare professional.
Missing one session is better than sharing a problem with the entire academy.
During BJJ Training
6. Wear sandals off the mat
Wear sandals or slides in bathrooms, locker rooms and other shared areas.
The CDC specifically recommends that athletes wear shoes or sandals in locker rooms and public showers and keep athletic accessories clean.
Never walk barefoot into the bathroom and then step directly back onto the training surface.
7. Keep your water bottle and towel to yourself
Do not share:
- Towels.
- Razors.
- Water bottles.
- Mouthguards.
- Clothing.
- Protective equipment.
- Personal grooming items.
Close-contact athletes already share enough during sparring. Personal items do not need to become community property.
8. Keep blood and open wounds off the mat
Stop training if you begin bleeding.
Clean and cover the wound properly before deciding whether it is appropriate to continue. Blood should also be cleaned from the mat using the gym’s established cleaning procedure.
9. Respect the mat boundary
Shoes stay off the mat. Bare feet stay out of the bathroom.
This simple boundary is one of the easiest ways for a BJJ gym to maintain a cleaner training environment.
Immediately After BJJ Training
10. Shower as soon as practical
The ideal post-BJJ routine begins soon after training.
The CDC recommends showering immediately after athletic practices and games, while ringworm-prevention guidance also advises showering directly after training.
Use lukewarm water and a gentle cleanser rather than trying to strip every natural oil from your skin.
Clean:
- Your face.
- Neck.
- Ears.
- Hands and fingers.
- Underarms.
- Torso.
- Groin.
- Feet and toes.
- Areas covered by braces or protective gear.
11. Wash your face properly
Your face spends plenty of time against mats, gis, rashguards and other people.
Use a facial cleanser made for facial skin. Apply it with clean fingertips, rinse with lukewarm water and pat dry with a clean towel.
The American Academy of Dermatology recommends using a gentle, non-abrasive cleanser, avoiding aggressive scrubbing and washing after heavy sweating.
GRIP routine: Use the GRIP Post-Roll Facewash after training to remove sweat, oil and mat grime without turning your face into sandpaper.
12. Moisturise after showering
Frequent training often means frequent showers. Frequent hot showers and harsh cleansers can leave skin feeling dry, tight or irritated.
Apply a moisturiser or recovery cream after washing, particularly to areas that regularly experience friction.
Dermatologists recommend applying moisturiser while the skin is still slightly damp to help retain moisture.
GRIP routine: Follow your face wash with GRIP Post-Roll Recovery Creme. Use GRIP Recovery Balm on rough, dry areas of intact skin that take repeated punishment during training.
13. Change into completely clean clothing
Do not shower and then put your sweaty rashguard back on for the drive home.
Pack:
- Clean underwear.
- A fresh shirt.
- Clean shorts or trousers.
- Clean socks.
BJJ Laundry and Equipment Hygiene
14. Remove wet gear from your bag immediately
A sealed gym bag full of warm, damp clothing is not a storage solution.
As soon as you get home:
- Empty the bag.
- Place washable gear in the laundry.
- Hang anything that cannot be washed immediately.
- Allow gloves, braces and pads to air out.
- Wipe down the inside of your bag when needed.
15. Wash your gi and rashguard after every session
Wash training clothing according to its care label using detergent, then dry it completely.
Do not repeatedly wear unwashed equipment. Do not leave a wet gi fermenting in your car boot for three days and expect a scoop of fragrance booster to reverse the crime.
16. Clean reusable equipment
Regularly clean:
- Mouthguards and their containers.
- Knee sleeves.
- Ankle braces.
- Headgear.
- Boxing gloves.
- Shin guards.
- Gym bags.
- Water bottles.
- Ear guards.
Follow the manufacturer’s instructions so you do not damage specialist materials.
17. Keep your bag dry
Moisture makes odour considerably harder to control.
Leave compartments open after training and allow the bag to dry fully before packing your next clean uniform.
Weekly BJJ Hygiene Checklist
Once per week:
- Deep-clean your gym bag.
- Check your skin carefully.
- Trim and file your nails.
- Clean your mouthguard case.
- Inspect braces and protective gear.
- Wash reusable water bottles thoroughly.
- Replace old tape, plasters and toiletries.
- Check whether your training products need replenishing.
The Golden Rule of BJJ Hygiene
Arrive clean, train in clean equipment and leave the gym cleaner than you entered it.
Good hygiene does not make you soft, vain or obsessive. It makes you a reliable training partner.
Nobody remembers whether you won the final round of Tuesday-night open mat. They absolutely remember that your rashguard smelled like it had achieved sentience.
Frequently Asked Questions
Should I shower before BJJ?
Shower before training when you are already sweaty, dirty or carrying strong body odour. You should also shower as soon as practical after training.
Should I wash my gi after every class?
Yes. Wash your gi, rashguard, shorts, spats, towel and other washable training clothing after every use.
Can I train with mat burn?
Small areas of broken skin should be cleaned and securely covered. Larger, painful or suspicious wounds may require time away from training and professional medical advice.
What products should be in a BJJ hygiene kit?
Useful items include a clean towel, sandals, facial cleanser, body cleanser, moisturiser, deodorant, nail clippers, clean clothing, wound dressings and a wet bag for used gear.
Why is BJJ hygiene so important?
Brazilian Jiu-Jitsu involves repeated skin-to-skin contact, shared surfaces, sweating and minor abrasions. Consistent personal and gym hygiene helps create a safer and more pleasant training environment. Just look at what happened to Ben Askren!