11 Proven Benefits of Sauna after Your Workout & How to Do It Right

After an intense workout, your muscles are screaming; you only want relief. This is where the benefits of a sauna after a workout come in. Imagine stepping into that warm hug of a sauna, knowing it’s not just soothing but also speeding up your recovery and melting away stress. This article will show you how to use the sauna effectively to get the most out of your workouts without overdoing it.

Wouldn’t it be great to have a guide in your pocket? GoPolar’s sauna app acts as your personal sauna coach, helping you maximize benefits and avoid missteps.

What Are the Different Sauna Types?

Saunas aren’t just about relaxation. When you step inside, your body temperature rises, triggering a series of responses:

• Your heart rate goes up
• Your blood vessels dilate
• You start sweating

These reactions mimic moderate exercise, offering a range of health benefits, especially after a workout.

Wet vs. Dry: Understanding Sauna Types

First up, the steam sauna. It’s often mistaken for a traditional sauna, but it’s more of a steam room. These spaces are sealed to trap steam, creating high humidity. This results in condensation on walls and ceilings, creating a different experience than a sauna.

Dry Sauna: The Classic Experience

The dry sauna, or traditional sauna, features wooden rooms heated to high temperatures. A wood-burning stove often does the trick, but an electric one works too. You might add a bit of steam by pouring water over hot stones, but the humidity stays low. This setup is designed to make you sweat, which brings several health benefits.

Infrared Saunas: A Modern Twist

Infrared saunas look like traditional saunas but use infrared light to heat your body directly, not the room. This means you can sweat at lower temperatures. Research on their benefits is still in the early stages.

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Should You Visit the Sauna Before or After a Workout?

Using a sauna before hitting the gym has its perks. A quick five-minute session can increase blood flow and core body temperature, nudging your body toward a warm-up. But don’t skip your usual pre-workout routine. The sauna doesn’t activate muscles like dynamic stretches or exercises do. More than five minutes? You might feel drained before you even start lifting or running. Energy spent sweating it out can impact your performance. Save your stamina for the workout.

A Relaxation and Recovery Boost

On the flip side, if you're after those major sauna benefits, you should wait until after the workout. That’s when you should aim for a longer session—20 to 30 minutes is the sweet spot. You’ll likely find it more relaxing after you’ve exerted yourself, and it won’t interfere with the energy you need for your workout. So, post-exercise is the way to go if you’re chasing those longevity and recovery perks.

Finding Your Sweet Spot in the Sauna

To optimize your sauna session, focus on these key factors:

• Temperature
• Duration
• Humidity

Dr. Rhonda Patrick has devised a protocol based on studies that maximize heart and brain health benefits. Her approach? Turn up the heat to between 176 and 194 degrees Fahrenheit, settle in for 20 to 30 minutes, and aim for humidity between 10 and 20 percent. This isn’t medical advice, though. It’s always wise to check with your doctor to ensure safe sauna use.

If you’re just starting, ease in. Start with shorter sessions and lower temperatures until you get a feel for what your body can handle. It’s all about finding what works best for you.

Track Your Sauna and Cold Plunge Sessions With Our App

If you want to track your sauna and cold plunge sessions, check out our cold plunge app. It’s an excellent tool for tracking your sessions with your Apple Watch and seeing trends in the app with Apple Health data. 

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

11 Science-Backed Benefits of the Sauna After Workout Sessions

1. Boost Muscle Recovery and Growth

Using a sauna post-workout isn't just about relaxation; it's a science-backed method to boost muscle recovery and growth. When your body’s temperature rises in the sauna, your blood vessels dilate, enhancing blood flow to muscles. This increased circulation delivers essential oxygen and nutrients, accelerating recovery. 

Sauna usage triggers the release of growth hormones vital for muscle repair. Studies show that regular sauna sessions can significantly elevate growth hormone levels, supporting muscle growth and recovery. 

2. Strengthen Muscles After Weight Lifting

Hitting the sauna after weightlifting can increase your strength. Research published in the Journal of Athletic Training found that regular sauna use bolstered muscle strength and power in male athletes. 

Another study from Northern Michigan University discovered that post-workout sauna sessions promoted muscle hypertrophy, the increase in size of muscle fibers—among male weightlifters. This indicates that sauna use is valuable for enhancing muscle recovery and boosting strength.

3. Calm Inflammation

Saunas can help reduce inflammation, a critical step in recovery after intense workouts. While inflammation is a natural response to muscle damage, chronic inflammation can impede recovery and harm overall health. 

Sauna sessions have been shown to reduce inflammation and aid recovery. A study in the International Journal of Sports Medicine found that post-workout saunas reduced muscle soreness and inflammation in male endurance athletes. Another study highlighted that regular sauna use reduced oxidative stress—a trigger for inflammation—in male athletes.

4. Enhance Endurance

Regular sauna use enhances endurance by promoting heat acclimation. This adaptation improves your performance in hot environments. A study published in the Journal of Science and Medicine in Sport demonstrated that regular sauna sessions improved endurance in male distance runners. This suggests that sauna use is a valuable post-workout tool for individuals aiming to boost their endurance.

5. Improve Cardiovascular Function

Sauna sessions can improve cardiovascular function, essential for overall fitness and heart health. Studies have shown that regular sauna use enhances cardiovascular function in both men and women athletes. This typically involves:

• Strengthening the heart muscle
• Optimizing its ability to pump blood
• Ensuring blood vessels are flexible and free from blockages

Improved cardiovascular function can help reduce blood pressure, which benefits overall health.

6. Boost Circulation

In addition to reducing inflammation, sauna use can boost circulation, improved circulation aids in delivering oxygen and nutrients to muscles, which supports recovery and growth. Enhanced circulation also assists in detoxifying and removing waste products from muscles, helping alleviate soreness. This can be especially beneficial after intense workouts.

7. Build Flexibility

Regular sauna use can significantly increase flexibility and strength, crucial in optimizing athletic performance and reducing injury risk. Enhanced flexibility offers numerous benefits, such as:

• An extended range of motion
• Improved joint mobility
• Decreased stiffness
• Increased joint relaxation

These post-workout improvements benefit athletes aiming to reach peak performance levels and individuals seeking to maintain joint health and prevent injuries.

8. Relax and Unwind

Sauna sessions provide an opportunity to unwind and relax. Spending time in a sauna allows you to hit "pause" on a busy day and enjoy a quiet, calm environment. This is an ideal opportunity to practice stress management techniques like deep breathing and meditation. If these practices don't appeal, consider using your sauna time for light stretching or a moment of silence to relax.

9. Support Immune System

Regular sauna use may support the immune system by stimulating the production of white blood cells, which play a vital role in defending against infections. Improved circulation also helps transport immune cells to tissues, potentially enhancing the immune response. This can benefit individuals seeking to maintain overall health and prevent illness.

10. Increase Endorphins

Sauna sessions can trigger endorphins, your body's natural "feel-good" chemicals that reduce pain and promote pleasure and well-being. The increase in heart rate and circulation experienced in a sauna is similar to the cardiovascular effects of mild exercise, which is known to stimulate endorphin release. Sauna use may replicate this effect, boosting mood after a workout.

11. Cleanse Skin

Sauna sessions can help cleanse the skin by:

• Expelling sweat and impurities
• Clearing pores
• Promoting a healthier complexion

Enhanced blood circulation delivers essential nutrients to skin cells, supporting a vibrant appearance. Sweating can also help remove excess oil, more effectively maintaining the skin's natural moisture balance.

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4 Potential Drawbacks of Using a Sauna After Exercise

1. Dehydration Danger Zone

After a workout, you're already low on fluids. Jumping into a sauna can push you past the tipping point of dehydration. You might feel dizzy or even pass out, and muscle cramps could seize you up. 

In the worst cases, you could experience heatstroke, which is as severe as it sounds. According to the Mayo Clinic, this can harm your muscles and organs or even prove fatal. As physical therapist Robert Gallucci emphasizes, "Athletes must hydrate before entering a sauna."

2. Heart Health: Not Always a Sauna Fan

If you’ve got heart issues like high-risk heart disease or hypertension, saunas might not be your friend. Heat makes your body shift blood from your organs to your skin, making your heart work harder. This added stress might be too much for a heart already struggling, explains the American Heart Association. While saunas may be safe for those with stable heart conditions, it’s wise to get checked by a doctor first.

3. Not Everyone Loves the Heat

Saunas are only some people's idea of a good time. Some folks just don't handle heat well. If you're one of them but still curious, try shorter sessions. Start with 10 minutes and work up to the usual 15- or 20-minute mark as you get more comfortable with the heat.

4. The Heat’s Effect on Men and Women

Saunas can lower sperm count in men, according to a 2013 study. This is temporary, but it's worth noting if you’re trying to conceive. As a medical reviewer, DJ Mazzoni says, "Extended periods of high heat can reduce sperm function and motility." 

For women, especially those who are pregnant, saunas can be risky. While recent reviews suggest that saunas may not harm a healthy pregnancy, women with preeclampsia should avoid them. The heat can restrict blood flow to the uterine artery, posing a risk to the fetus.

Tips for Better Post-Workout Sauna Sessions

Start Small, Build Big

How long should you stay in a sauna after a workout? If you're new to sauna use, you’ll want to ease into it. Begin with shorter sessions, around 10 to 15 minutes, at a lower temperature. Gradually increase your time and heat exposure. This will help your body acclimate to the sauna and reduce the risk of overheating. 

Stay Hydrated and Keep Sweating

Hydration is critical when using a sauna. The heat will make you sweat, leading to dehydration if you’re not careful. The fix is simple: drink plenty of water before, during, and after your sauna session to maintain proper hydration.

Cool Down With Care

When you leave the sauna, it is essential to let your body cool down gradually. Try taking a cool shower, using a damp towel, or just resting in a cooler area. If you're not used to it, jumping from a hot sauna to cold water can stress your body. A more relaxed approach is to let your body cool down gently before any cold therapy.

Play It Safe: Precautions for Post-Workout Sauna Sessions

Using a sauna after a workout can be a great way to unwind and boost recovery, but keep these precautions in mind to stay safe:

• Listen to Your Body: If you feel dizzy or lightheaded, get out and cool off. Avoid alcohol and other substances that can impair judgment.
• Know Your Medical History: If you have underlying conditions or take medications, consult a healthcare professional before using a sauna.
• Cool Down First: Let your body cool down after your workout before entering the sauna. Jumping straight from exercise to the sauna can stress your body.
• Understand Gym Sauna Etiquette: If you’re using a sauna at a gym, follow proper etiquette. 
• Shower before entering: Sit or lie on a towel, and avoid disruptive behavior. If you’re at home, you have more freedom but still practice good hygiene.

How Long to Use a Sauna for Maximum Post-Workout Benefits

When it comes to sauna use after a workout, timing is crucial. Spend 15 to 20 minutes in the sauna to let your core temperature rise to 101 to 102 degrees Fahrenheit. This timing helps your body adapt to the heat, unlocking the wide range of benefits saunas can offer. According to Lance Dalleck, Ph.D., a professor of exercise and sports science, this adaptation is key to achieving those good benefits.

Spending more than 20 minutes can lead to adverse effects like:

• Dehydration
• Dizziness

AJ Mason, an ACE-certified trainer, adds that if you’re new to saunas, start with shorter sessions of about five minutes. Gradually increase your time as your body adapts. Always listen to your body’s signals; they’ll guide you toward a safe and effective sauna experience.

Ease Into It: Start Slow and Build Up

For those just starting with sauna sessions, easing into it is the way to go. Begin with short five-minute visits and slowly add a few minutes each time. This gradual approach allows your body to adjust to the heat, making the experience more comfortable. 

Both Dalleck and Mason emphasize the importance of listening to your body. It’s not about pushing your limits; instead, it’s about finding what works for you. Some people might find a quick five-minute session sufficient, while others may comfortably handle more extended stays. Your body’s cues will tell you when to step out.

Common Sense: Listen to Your Body

While saunas offer many benefits, it’s crucial to use common sense. Always pay attention to how your body responds to the heat. If you feel dizzy, lightheaded, or uncomfortable, it’s time to leave the sauna. Over time, with regular use, your body will become more accustomed to the heat, allowing you to enjoy longer sessions safely.

Level Up Your Cold Plunge and Sauna Sessions Today With GoPolar's Free Cold Plunge App

After a workout, your muscles are like tightly coiled springs, full of tension and potential energy. Sauna sessions can help unwind those springs. The heat increases blood flow, which delivers more oxygen and nutrients to your muscles. This helps reduce muscle soreness and speed up recovery. Plus, the improved circulation can flush out toxins, leaving you feeling refreshed. 

Have you noticed how your skin glows after a sauna session? That’s your body saying thank you.

Boost Your Performance with Heat Exposure

Exposing your body to high temperatures in a sauna can improve your performance for future workouts. The heat forces your heart to work harder, mimicking the effects of cardiovascular exercise. Over time, this can improve your endurance and make your heart more efficient. You may also sweat more during workouts, which is your body’s way of cooling itself down more effectively. It’s like giving your body a practice run in stress management.

Improve Your Sleep with Sauna Sessions

Sauna sessions can also help you sleep better, which is crucial for recovery and performance. The heat relaxes your muscles and calms your mind, making falling and staying asleep easier. The increased circulation can help regulate your body temperature, which is another important factor in getting a good night’s sleep. So if you’re struggling with sleep, try a sauna session before bed. You might just find that it’s the missing piece of your recovery puzzle.

Connect with Your Community

Sauna sessions can be a great way to connect with your community. Whether you’re doing a group sauna session at a gym or chatting with fellow sauna enthusiasts online, sweating it out together can bring a sense of camaraderie. This can be especially beneficial if you’re feeling isolated or disconnected. Sharing your sauna experiences can help motivate others to try it, creating a positive ripple effect in your community.

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