Complete Andrew Huberman Sauna Guide (Protocols, Benefits & Safety Tips)

A sauna can be an excellent way to boost recovery, improve health, and enhance overall wellness. Yet, if you're like most people, you want to know how to use a sauna effectively to maximize its benefits and optimize the therapeutic effects. This is where Andrew Huberman's sound protocols on sauna use come in. Huberman's research-backed insights can help you go beyond essential sauna use to unlock the full potential of this age-old therapeutic tool for better health, recovery, and performance.

This article will explore Andrew Huberman's sauna insights and how to implement them with a sauna app to supercharge your sessions. 

How Do Saunas Work? Science Behind Sauna Therapy

Sauna bathing heats the body directly and induces physical responses that can promote health. When you enter a sauna, the high ambient temperature raises the temperature of your skin and underlying tissues, activating thermoregulatory pathways via the hypothalamus and central nervous system. This process leads to the activation of the autonomic nervous system. 

Activating the sympathetic nervous system, hypothalamus-pituitary-adrenal hormonal axis, and the renin-angiotensin-aldosterone system leads to well-documented cardiovascular effects such as:

• Increased heart rate
• Skin blood flow
• Cardiac output
• Sweating 

Detoxification and Sauna Use

Claims of detoxification from sauna use are mainly based on the premise that increased sweating from heat exposure helps remove harmful chemicals from the body. While the precise contributions of sweat to detoxification are unclear, some studies have identified specific toxins in sweat. For instance, a survey by Kark et al. found that following a sauna protocol, participants displayed elevated levels of toxic elements such as:

• Cadmium
• Lead
• Arsenic

Elevated levels of these elements indicate potential detoxification processes occurring in the body.

Cardiovascular Improvements From Sauna Use

Sauna use induces profound cardiovascular responses that can improve heart function and circulation. A systematic literature review indicates cardiac output can increase 30% to 50% during sauna bathing. 

Over time, regular sauna use may help reduce blood pressure and improve arterial stiffness. These changes can enhance cardiovascular function and reduce the risk of cardiovascular-related morbidity and mortality. A recent study by Kihara et al. found that regular sauna use (four to seven times per week) was associated with a 62% reduced risk of fatal cardiovascular events in middle-aged men. 

Muscle Relaxation and Sauna Use

Sauna use can promote muscle relaxation and recovery after exercise. In animal studies, short-term heat exposure has been shown to reduce muscle cell injury and inflammation following intense physical activity. In humans, there is evidence that sauna use after exercise can reduce soreness and improve recovery. 

Heat Therapy and Metabolism

Research indicates regular sauna use may boost metabolism and support weight loss goals. A study by Huttunen et al. found that short-term sauna use increased metabolic rate by 20% to 30%. The increase in metabolism is partly due to the increased heart rate during sauna use, which can be similar to moderate physical activity. Research suggests regular sauna use may induce long-term physiological adaptations supporting healthy metabolic function.

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What Kind of Sauna Does Andrew Huberman Recommend?

Neuroscientist Andrew Huberman has become well-known for his research on the brain and behavior. Recently, he has been discussing the potential benefits of sauna use for overall health and well-being. His top pick for heat therapy is a traditional sauna. He believes traditional saunas outperform other types, including infrared saunas. 

Infrared vs. Traditional Saunas: Why Huberman Prefers Traditional Saunas

Andrew Huberman explained why he believes traditional saunas outperform infrared saunas regarding maximum health benefits. "Infrared saunas have become increasingly popular as a way to improve health and wellness," he notes. "However, one of, if not the most important aspects of heat exposure is how high the temperature gets in the sauna. In fact, most infrared saunas do not get hot enough to provide the fullest range of health benefits that traditional saunas offer." 

Huberman's Critique of Infrared Saunas

While infrared saunas can help improve circulation and detoxification, Huberman highlights their limitations. "In a recent podcast episode, Andrew Huberman discussed the limitations of infrared saunas for achieving these benefits that include reduced risk in a variety of chronic health issues, lower risk of all-cause mortality, and even aiding in weight loss," reports an article on heat therapy. "Huberman recommends traditional saunas due to the heat range they can reach, which is upwards of 190 degrees Fahrenheit. In contrast, infrared saunas only reach temperatures of 110-150 degrees on average." 

The Physiological Changes of Heat Exposure

According to Andrew Huberman, the optimal temperature for sauna therapy is 175 degrees Fahrenheit or above. At this temperature, the body undergoes increased physiological changes, including:

• Increased heart rate
• Blood vessel dilation
• Sweating

These changes can:

• Improve cardiovascular health
• Reduce inflammation
• Promote overall relaxation and stress relief 

How Heat Exposure Works

One of the primary mechanisms by which heat exposure therapy works is vasodilation, which is the widening of blood vessels in the body. When exposed to high temperatures, the blood vessels dilate, allowing for increased blood flow, which can promote tissue repair.

Heat exposure therapy also promotes sweating, which helps eliminate toxins and other waste products. Sweating can also help to cool the body and regulate its internal temperature. 

Heat exposure therapy has been shown to promote the release of endorphins, natural painkillers produced by the body. This can lead to a feeling of relaxation and stress relief, as well as reducing pain and improving overall well-being. 

The Role of Heat Shock Proteins in Sauna Use

In addition to blood vessel dilation, a sauna activates your heat shock proteins. Heat shock proteins (HSPs) are a group of proteins produced by cells in response to heat or other forms of stress, such as oxidative stress or exposure to toxins. When the body is exposed to heat during sauna use, the temperature increase triggers the production of HSPs. The HSPs are then released into the bloodstream and transported to various tissues throughout the body, where they help to protect cells from damage and promote their repair and regeneration. 

The production of HSPs is one of the key mechanisms through which sauna use can promote health and well-being. HSPs may play a role in:

• Reducing inflammation
• Improving immune function
• Protecting against cellular damage associated with aging and disease

HSP Production Beyond Sauna Use

It's worth noting that the production of HSPs is not unique to sauna use and can also occur in response to other types of stress, such as exercise. Nevertheless, sauna use is a particularly effective way to induce HSP production, with some studies suggesting that sauna use can lead to a 50-100% increase in HSP levels. 

Research Findings on Traditional vs. Infrared Saunas

Independent research has been conducted explicitly comparing traditional and infrared saunas. Here are some scientific-based research findings:

Cardiovascular Health: A study published in the Journal of Human Hypertension found that traditional sauna use was associated with more significant improvements in blood pressure and other markers of cardiovascular health compared to infrared sauna use. 

The researchers suggested that this may be due to the more intense and even heat of traditional saunas, which leads to more significant vasodilation and improved circulation.

Pain Relief

A study published in the Journal of Clinical Rheumatology found that traditional sauna use was more effective than infrared sauna use at reducing pain and improving physical function in patients with rheumatoid arthritis. The researchers again suggested that traditional saunas' more even and intense heat may have contributed to these benefits.

Detoxification

A study published in the Journal of Environmental and Public Health found that traditional saunas were more effective than infrared saunas at eliminating certain heavy metals from the body, such as mercury and cadmium. The researchers suggested this may be due to the more intense and sustained sweating in traditional saunas. 

Our Cold Plunge App: The Go-To Resource for Cold Plunge and Sauna Enthusiasts

You don't have to use a sauna to gain the benefits of heat therapy, but saunas are convenient and practical. If you want to track your sauna sessions, our cold plunge app is the go-to resource and tracking app for people who like to do cold plunges and saunas. With GoPolar's cold plunge app, you can track your cold plunge or cold shower and your sauna sessions with your Apple watch. 

After your plunge or sauna session, you can review your heart rate during a session, see trends in the app with Apple Health data, and track your scores in our leaderboard/community. With our app, you can also find the best spots to cold plunge in your area! Download our cold plunge app for free today to level up your cold plunge and sauna sessions with our tracking features and the GoPolar community leaderboard.

Dr. Andrew Huberman Sauna Protocol Guide

In many episodes and guest interviews, I have discussed the benefits of deliberate heat exposure for:

• Overall health
• Improved mood
• Adjusted hormone levels
• Athletic performance and recovery

Key Takeaways from Episode 69 on Heat Exposure

Episode 69 was a deep dive into the scientific literature about the specific mechanisms heat can positively impact the body and brain. I also outlined specific protocols aimed at providing particular goal outcomes. Below, I detail the key takeaways from that episode and outline three protocols that use deliberate heat exposure as a powerful means to improve health, mood, and longevity. 

Safety Considerations

When done correctly, heat exposure offers tremendous benefits. But then, it is hazardous to use temperatures that are too hot. What is too hot? That will depend on the situation, but in general, pregnant women and children younger than 16 should not sauna. Start slow, using cooler temperatures that don’t significantly increase heart rate. Hyperthermia (abnormally high body temperature) and dehydration are always possible, so proceed with caution. 

The Impact of Heat Exposure on Male Fertility

For men trying to conceive children, please know that repeated deliberate heat exposure can reduce sperm count. The counts rebound after cessation of sauna/hot bath use, but that can take ~45-60 days. Men wishing to avoid sperm count reductions due to heat may apply a cool or cold pack while in the sauna; this is impossible in a hot bath/tub for apparent reasons.

There are many ways to access controlled, deliberate exposure to heat, including:

• Dry saunas
• Steam saunas
• Hot tubs
• Hot showers

It increases body temperature by wearing warm layers of clothes during a brief jog.

The Limitations of Infrared Saunas

Pick whatever method or methods you can routinely work into your schedule that match your budget. Note: Recently, the use of infrared saunas has become popular. There needs to be more evidence of their effects beyond those of a standard sauna, and more importantly, most infrared saunas do not reach the heat ranges outlined below for positive health effects.

Cardiovascular Health 

Regular sauna use can improve cardiovascular health. Laukkanen et al. found that participants reduced their risk of cardiovascular events/strokes that led to death through regular sauna use. This paper found that increasing the frequency and length of sauna sessions subsequently decreased the long-term risk of cardiovascular disease. 

The Benefits of Sauna Use on All-Cause Mortality

Other clinical groups have studied the use of saunas, which is positively correlated with a reduction in all‑cause mortality, a catchall term referring to death from any cause. Heat triggers some of the exact mechanisms in the brain and body as if you were physically engaged in cardiovascular exercise. While in the sauna, heart rate and blood flow increase, and blood vessels vasodilate as your body cools down to regulate body temperature. 

1. Sauna for Cardiovascular Health

To use the sauna to benefit cardiovascular health, try the following protocol: Heat the sauna to 80-100 ℃; 176-212 ℉. NOTE: Your personal heat tolerance should determine the actual temperature. Try to stay in the sauna for 5 to 20 minutes per session and repeat the use of the sauna from 2 to 3 times per week or as often as 7 times per week. More often does appear to be better for cardiovascular health. 

Improved Mood

Saunas have traditional roots in Scandinavian cultures. For centuries, many who regularly use sauna have noticed a correlation between their sauna use and improved mood. The body responds to heat with a release of dynorphins and endorphins in the brain; dynorphins at first cause discomfort and agitation but biochemically set the stage for endorphins to have enhanced effects on our mood and body, which is why after sauna, we feel a mild, happy euphoria. 

Improved Stress Response & Overall Health 

Hormesis is mild, tolerable stress that stimulates the body and helps it to adapt positively. Hormesis can take many forms, and heat is one such form. Studies have found that the regular use of a sauna can decrease cortisol levels, enhance the activation of DNA repair/longevity pathways, and increase the activation of unique heat-dependent molecular mechanisms, termed Heat Shock Proteins, which help monitor and possibly repair protein structure within our cells. The integrity of protein structures is vital to our health and well-being. 

2. Sauna for General Health 

To gain the benefits of deliberate heat exposure for general health, including improved mood, stress management, and the enhancement of the body’s hormetic (mild stress) response pathways, use the sauna for a total of 1 hour per week, but not all at once. Instead, split that into 2 to 3 sessions. (The sauna temperature should be between 80-100 ℃; 176-212 ℉). 

Growth Hormone 

Growth Hormone plays a crucial role in stimulating muscle growth, strengthening bones, repairing tissue, and increasing metabolism. (Learn more about Growth Hormone in this episode of the Huberman Lab Podcast). Growth Hormone is released at night while we sleep. Unfortunately, as we age, there is a decline in the amount of natural Growth Hormone. Yet, occasional use of specific sauna protocols has been shown to dramatically boost the amount of Growth Hormone released (up to 16-fold in one study!). 

3. Sauna for Growth Hormone Release 

To improve the release of Growth Hormone, use the sauna infrequently (once per week or less). Nonetheless, on those days you do sauna, you will be in the sauna for multiple sessions of 30 minutes each with cool-down periods in between. 

Peer-reviewed research says this protocol works well to increase growth hormone: 30 minutes in the sauna, then 5 minutes cooling off outside the sauna, 30 minutes more in the sauna, and then cooling off. A few hours (or more) later in the day, you repeat that for a total of four 30-minute sauna sessions in one day (that’s a lot!). 

Maximizing Growth Hormone Release Through Sauna Use

To get maximum Growth Hormone release, use the sauna in a semi-fasted state (having not ingested food for 2 to 3 hours prior). Lower blood glucose levels encourage Growth Hormone release. This is also true for daily Growth Hormone release during sleep. (Listen for more tips on how to promote daily growth hormone release.) Again, this protocol works best if only used once every week or so. More frequent saunas have other effects but will blunt the growth hormone-increasing effects.

Alternate sauna sessions with deliberate cold exposure during rest periods to further increase metabolic gains. Read more about specific protocols for cold exposure. 

Protocol—Other Tips

Remember to hydrate well before and after using the sauna. Sweat is made of water and other important electrolytes. Drink at least 16 ounces of water every 10 minutes.

Body temperature fluctuates throughout the day with your natural circadian rhythm. Using the sauna during the afternoon/evening will help match your body’s natural cooling with the post-cooling sauna effect to aid in falling asleep at night.

The 9 Rules of Sauna Safety for a Seamless Experience

1. Don't Stay in Too Long: Heat Tolerance Varies

Sauna safety guidelines generally recommend a maximum stay of 15 to 20 minutes, though some proponents say up to 30 minutes is acceptable. The time the body can tolerate heat will vary from person to person, so if you are sensitive to heat, start with a short stay and gradually increase your time as your tolerance improves.  

2. Cool Down: Take Your Time

There is a long Finnish tradition of going straight from the sauna into the snow, but a gradual cool-down is easier on the body. Take a cold or cool shower for a less extreme way to cool down. Bonus: This also removes any impurities that your body has eliminated and prevents their reabsorption. 

3. Rest: Give Yourself a Break

Relax for at least ten minutes after sauna use. Let your body recuperate before doing the hot, cold relaxation circuit again. Many bathhouses and Nordic spas advise limiting the circuit to three times over several hours. My body can only tolerate doing the sauna once; the second time is usually shorter. 

4. Rehydrate: Drink Up

Drink plenty of water before, during, and after sauna use. You may want to eat something salty afterward if you've sweated a lot. 

5. Consider the Buddy System: Safety in Numbers

Going into the sauna with a friend or family member is a good idea, so if problems occur, someone has your back. Besides, a sauna is a social affair. 

6. Consider Your Health: Know When to Say No

The heat of a sauna makes the heart work harder. Reasons to avoid the sauna include heart problems, pregnancy, high or low blood pressure, etc. If you have any concerns, check with your doctor first. 

7. Never Drink Alcohol in the Sauna: Avoid Dangerous Combinations

Also, don’t go in after a large meal or strenuous exercise. A study published in the Journal of the American College of Cardiology found that sauna use can increase heart rate to levels often seen during moderate-intensity exercise. Yet, combining this with the effects of alcohol could potentially strain the heart. 

Alcohol Consumption and Sauna Risks

A year-long study of people in Finland who experienced sudden death showed that in 1.8 percent of cases, the person had had a sauna within the last 3 hours, and in 1.7 percent of cases, they had done so in the previous 24 hours. Many of these had consumed alcohol. Another study in the Journal of Science and Medicine in Sport found that alcohol consumption can impair the body's thermoregulatory responses, potentially leading to overheating in a sauna. 

8. Know that Saunas Can Burn: Watch Your Skin

Too much time in the sauna at a high temperature can lead to blistering. If your skin starts to sting, get out. I’ve burned my nostrils in a sauna – just try blowing your nose after that. It's not fun. 

9. Monitor Your Body: Listen to Your Signals

Leave immediately if you feel dizzy, nauseous, or have a headache. There is no point in taxing the body to extremes, especially not in the name of wellness. Moderation is key.

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• Sauna Before or After Cold Plunge

Should You Do a Cold Plunge before or after the Sauna, According to Huberman?

Dr. Andrew Huberman is a professor of neurobiology and ophthalmology at Stanford University and has been studying the body’s response to temperature changes for years. His research has revealed the various health benefits of cold plunges and saunas, including their contributions to:

• Recovery
• Metabolism
• Stress reduction

Huberman notes that both cold and heat exposure activate different stress response systems in the body, which can improve recovery and resilience to stressors. In a 2021 podcast episode, Huberman explained the other benefits of performing cold plunges before or after sauna use. 

“I personally prefer to do a cold plunge after sauna use,” he says. “But there’s an argument to be made that doing it before is also beneficial. So, if you want to explore both sides before making a decision, here’s what you should know.” 

What Is the Recommended Protocol When Combining Sauna and Cold Plunge?

As science continues to uncover the mechanics of what our ancestors have known for generations, temperature changes can be a healing tool; we’ll never run out of reasons to try cold water therapy. This is super exciting because it’s great for our general wellness and shows great potential in treating diabetes and other inflammatory diseases.   

The Metabolic Benefits of Cold Therapy

One aspect we don’t talk about enough is its impact on metabolism. In this blog, we will cover the metabolic benefits of cold therapy and detail a protocol to improve our metabolism using what Dr. Andrew Huberman calls the Søeberg Principle, based on a groundbreaking discovery by deliberate cold researcher Susanna Søeberg. 

What Is the Søeberg Principle? 

The Søeberg Principle states that to enhance the metabolic effects of cold, force your body to reheat independently. Or, “End With Cold.” There are many ways to practice cold therapy. Some people love to get shivering and immediately stand under a warm shower or towel-dry themselves. 

Others love to do this as part of contrast therapy, switching between hot and cold baths. While these techniques have many benefits, they’re not the best way to specifically target their metabolism, and that’s where the Søeberg Principle comes in.  

The Science Behind Cold Therapy

How does it work? And what happens to your body when you allow it to reheat itself? Our body has two different types of fat: brown fat and white fat. There’s also a third kind, beige (or brite) fat, which is white fat in the process of “browning.” 

How Exposure to Cold Water Affects Metabolism

When exposed to cold, either through an ice bath, a winter swim, or a cold plunge, several systems activate almost immediately to adapt. Your blood vessels contract to make a surface around you to avoid cooling your vital organs too fast. 

This is a cold shock, and it’s a life-saving adaptation. Enter brown fat. According to Dr. Søeberg, brown fat thermogenesis activates almost as soon as temperature changes to keep your core temperature up. This kicks your metabolism into high gear, leading to many beneficial effects of cold water therapy. 

The Role of Beige Fat in Metabolism

Remember the third type, “beige” fat? Most of us have that in abundance. It behaves like brown fat when exposed to low temperatures, burning energy. Muscular exercise and cold exposure can “brown” white fat and burn it, too! When you don’t resort to warming yourself up externally, say via towel drying, jumping into a sauna, or putting on a jacket, your brown and beige fat pulls all the weight (literally and metaphorically) in driving your metabolism.   

Practicing Cold Water Therapy with the Søeberg Principle

If you’re just starting or want to try this at home, here’s what Dr. Huberman suggests: Get into a cold shower. The temperature should be uncomfortably cold but safe to stay in. After 2-3 minutes, turn it off, step away, leave your arms hanging loosely by your sides (basically, don’t hug yourself), and dry yourself out in the air for about 1-3 minutes. If that fails to induce shivering, repeat the process until you do shiver.   

The Key to Metabolic Boost

“If you want to use deliberate cold exposure to increase metabolism,” he says, “you should get to the point where you shiver in the cold exposure or immediately after.” Shivering is the most essential part of cold water therapy. When your muscles shiver, they release succinic acid, which, when it accumulates, “is sufficient to elevate thermogenic respiration in brown adipocytes.” (Adipocytes is the scientific term for fat cells) That’s why it’s so crucial that you do not warm yourself up externally while you’re aiming to boost your metabolism.  

But Wait: Is Shivering Good for You? 

Dr. Søeberg’s research says yes. Her study found that winter-swimming men who combined cold-water immersion with a hot sauna burned more calories during cooling than controls, despite similar activation of brown fat. This is good news. The more you practice cold therapy, the better your metabolism will be in the long term.

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Should You Go to the Sauna Before or After Exercise?

Saunas aren’t just for self-care. Regular sauna users experience specific changes in their bodies, such as an increase in blood flow that allows more oxygen and nutrients to circulate the body, says Cas Fuchs, PhD, a postdoctoral researcher and teacher in the human biology department at Maastricht University who studies sauna use and other types of heating and cooling recovery methods. 

Those changes may offer some heart health benefits. Regular sauna use after exercise is linked to lower cholesterol and blood pressure and better cardio fitness, per a small 2022 study in the American Journal of Physiology: Regulatory, Integrative and Comparative Physiology. 

The Cardiovascular Benefits of Sauna Use

That’s likely because your blood vessels dilate in the sauna, thereby improving circulation, Gordon says. Regular sauna users are also less likely to develop heart disease or die from any cause, according to 2015 research in JAMA Internal Medicine. Though we still need more research to know how profound the effects are on fitness levels. 

A Rising Star in Fitness?

“If that translates to performance benefits, that really has to be determined,” Fuchs says. Even more recently, there’s been a lot of buzz about the benefits of infrared saunas. Still, there’s limited research comparing their effects on fitness to adaptations caused by traditional (sometimes called Finnish) saunas. Infrared saunas use radiant infrared energy from light- and heat-wave-emitting devices to directly heat your body. 

In contrast, traditional saunas use heating elements to raise the temperature of the air around you, warming you up in the process. The comparative fitness impact of each sauna type “has to be investigated,” Fuchs says. “There’s not much out there to really say clearly, ‘This is the difference in terms of what happens in the body.’” 

Pros and Cons of Using a Sauna Before a Workout

Anyone who has spent time in the locker room of a big box gym knows there are hardcore sauna fans who love to sit there (and sit there and sit there!) after a workout. And in the context of fitness, that’s generally when the experts we spoke with suggest using the sauna, too. There aren’t many benefits to hitting the sauna right before exercising. 

“For most types of sports, if you do a good sauna session before, you will likely get dehydrated,” Fuchs says. “Of course, you can drink water during the sauna session, but you will sweat a lot, your body temperature will increase drastically, and these things are generally not very helpful for your exercise performance.” 

The Risks of Dehydration After Sauna Use

If you’re not careful, that dehydration could put you at risk for heat stroke or heat exhaustion, Gordon says, especially if you exercise in the heat after the sauna. “It has been observed that pre-heating decreases exercise time to exhaustion in a neutral environment and self-paced exercise intensity when the performance was done in a hot environment,” says Essi K. Ahokas, a doctoral researcher who has studied sauna use at the University of Jyväskylä in Finland. 

If you use the sauna before a workout, you may not go as hard while exercising somewhere hot and may need to tap out sooner, even at room temperature. You might also feel like your workout requires more effort, Ahokas adds. Fuchs says he could see a pre-exercise sauna session helping if you’re preparing for an upcoming athletic event or competition in scorching weather. 

Spending time in a toasty sauna before training over the few weeks before the event might simulate your competing conditions and help you acclimate. “You kind of let your body adapt to tolerate the heat better,” he says. But sitting in the sauna doesn’t replace a proper warm-up. 

“Even though it increases body temperature and activates the cardiovascular system, it doesn’t activate the neuromuscular system and might not be as effective as an active warm-up,” Ahokas says. “If you’re about to sprint, a sauna would prepare you better than no warm-up at all,” she adds, “but no coach or trainer worth their salt would recommend you take that route.” 

Older adults or anyone with joint pain or arthritis might theoretically feel less stiff during exercise after a bit of time in the sauna, Church says. Still, you’re also more likely to get dehydrated with age. No matter what, if you decide to sauna bathe immediately before exercise, “keep it short and use milder temperatures,” Ahokas says. 

Pros and Cons of Using a Sauna After a Workout

So what about after your workout? For some people, a post-exercise sauna session is all about relaxation, and if that works for you, go for it. “Some people really get relaxed by it, and by all means, then do it, because if you can make your body relax, maybe you sleep better,” which is also helpful for fitness, Fuchs says. One small 2015 study in SpringerPlus with 10 male participants found that using an infrared sauna after an endurance workout improved recovery of jumping ability, and it may ease muscle soreness and improve your perception of how recovered you are, Ahokas says.

But it’s not all good news. In a small 2019 study in the International Journal of Sports Physiology and Performance, swimmers who sat in a sauna after a workout swam worse the following day. 

“Thus, after intensive exercise, sauna bathing might be an extra stressor to the body and actually slow down recovery,” Ahokas says, mainly if the workout already left you drained of energy and dehydrated. That may be because whole-body heating (versus localized heating, like a heating pad on an achy muscle) increases blood flow to the skin to cool you down rather than to the muscles, Fuchs says. 

Hydration is Key After Sauna Use

If you worked out hard and lost a lot of fluids, you also risk worsening your dehydration by sweating more in a sauna afterward, Fuchs says. Stay aware of how hot the sauna is and how long you will soak. And consider bringing your preferred hydration drink into the sauna with you, as the Church recommends. Just don’t consider this a cooldown, Gordon says, because you literally won’t be cool. 

How to Decide If You Should Sauna Before or After a Workout

There are real risks of using a sauna too close to exercise in either direction. Both heating up too much before a workout and sweating too much more afterward can lead to dehydration and declines in performance. 

The experts we spoke with broadly suggest saving your sauna bathing for a separate part of your day outside exercise. Nevertheless, using a sauna throughout the week could still have recovery benefits. Ahokas hypothesizes there might be benefits of sauna bathing 20 hours before a workout (aka almost an entire day before). 

The Potential Benefits of Post-Workout Saunas

Although there isn’t any research investigating this, it might take that long to activate specific proteins that could help muscle repair based on research looking at other kinds of whole-body heating methods, she says. Still, if you want to hop in the sauna before or after a workout, experts typically suggest doing so afterward. 

Sauna Bathing and Muscle Recovery

A pre-workout sauna may alleviate joint or muscle stiffness before exercise, but preliminary studies point to more excellent recovery benefits from post-exercise saunas. “Based on current research, sauna bathing is a possible tool to accelerate recovery and ease muscle soreness,” Ahokas says. “Theoretically, sauna bathing combined with a workout could augment training adaptations, but more research is needed.”

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Track Your Progress and Find Cold Plunge Spots

After your plunge or sauna session, you can review your heart rate during a session, see trends in the app with Apple Health data, and track your scores in our leaderboard/community. With our app, you can also find the best spots to cold plunge in your area! 

Download our cold plunge app for free today to level up your cold plunge and sauna sessions with our tracking features and the GoPolar community leaderboard. 

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