How Long to Sit in Sauna After Workout & Maximize Your Gains

Picture this: You've just crushed a workout, and now it's time to unwind. The sauna is calling, promising relaxation and recovery. But how long should you stay in the sauna after a workout to reap the benefits without overdoing it? Knowing how long to sit in the sauna after a workout becomes crucial. If you're wondering how to use the sauna effectively for recovery, it's important to strike the right balance. Whether you want to speed up muscle recovery or maximize your fitness gains, understanding the suitable duration is key.
‍
To help you with this, consider using GoPolar's sauna app. It guides you on the optimal time to spend in the sauna, ensuring you get the most out of your post-workout sessions while keeping your health in check.

What Is a Sauna & What Are the Different Types?

Imagine stepping into a room where the heat envelops you, soothing muscles and calming the mind. That's a sauna. Typically heated to between 70 to 100 degrees Celsius or 158 to 212 degrees Fahrenheit, saunas are sanctuaries of relaxation and recovery. They work wonders for those looking to unwind after a workout, enhancing blood flow and easing muscle soreness. You'll sweat as your skin temperature rises to around 40 degrees Celsius or 104 degrees Fahrenheit. You might lose up to a pint of sweat in just a short session.

Dive into the Different Types of Saunas

Different saunas offer varying experiences based on how they heat the space. Traditional Finnish saunas use dry heat with low humidity, typically between 10 and 20 percent. You’ll find wood-burning varieties where wood heats the room and stones, creating a high-temperature, low-humidity environment. Electrically heated saunas function similarly but use an electric heater instead of wood.

Alternative Heating Methods

For something different, explore infrared saunas, which use unique lamps to heat your body rather than the room. These saunas have a lower temperature, often around 60 degrees Celsius, but you'll sweat just the same. Then there are steam rooms, which flip the script with high humidity and moist heat, offering a distinct experience compared to the dry heat of a traditional sauna.

Why Saunas Matter for Your Wellness Routine

Saunas can be essential to your wellness routine because they can relax muscles and ease tension. After a workout, they can promote recovery by increasing blood flow and removing metabolic waste. As your heart rate rises to keep you cool, you also give your cardiovascular system a gentle workout.

7 Science-Backed Benefits of the Sauna After Workout Sessions

1. Speed Up Muscle Recovery and Growth

After a workout, your muscles need time to recover and repair. Saunas can help accelerate this process by increasing blood flow to your muscles. As your body heats up, blood vessels dilate and deliver more oxygen and nutrients, aiding recovery. Sauna sessions also boost growth hormone levels, which promote muscle repair and growth. Research backs this up, showing that regular sauna use can enhance these recovery processes.

2. Boost Strength After Lifting Weights

Want to get stronger? Using a sauna after weightlifting can help. Research has found that regular sauna sessions improve muscle strength and power. For example, a study from the Journal of Athletic Training showed enhanced strength in male athletes with regular sauna use. These benefits likely extend to both men and women, making sauna sessions valuable for anyone looking to boost their strength.

3. Reduce Inflammation Post-Workout

Saunas can also help reduce inflammation, a natural response to muscle damage. While short-term inflammation is part of the healing process, chronic inflammation can hinder recovery. Sauna use has lowered inflammation levels, aiding post-workout recovery and promoting general health. Studies have found that saunas reduce muscle soreness and oxidative stress in athletes, which can help speed up recovery.

4. Enhance Endurance After Cardio

Regular sauna use can improve endurance, especially in hot environments. A study published in the Journal of Science and Medicine in Sport found that saunas improved endurance performance in male distance runners. This suggests that saunas can help you adapt to heat and improve your overall endurance.

5. Improve Cardiovascular Health

Saunas can also boost cardiovascular function, crucial for overall fitness and heart health. Studies have shown that regular sauna use improves cardiovascular function in both men and women athletes. This is achieved by strengthening the heart muscle, optimizing blood vessel function, and reducing blood pressure.

6. Boost Circulation for Better Recovery

Saunas increase circulation, which helps deliver oxygen and nutrients to your muscles. This improved circulation aids recovery and growth and helps with detoxification. By removing waste products from your muscles, saunas can also help reduce soreness.

7. Increase Flexibility After Exercise

Flexibility is crucial for optimizing performance and reducing injury risk. Saunas can help increase flexibility by improving joint mobility and decreasing stiffness. Research has found that regular sauna use can significantly enhance flexibility and strength, offering numerous benefits for athletes and fitness enthusiasts.

Related Reading

• Steam Room vs Sauna
• Sauna Before or After Workout
• Benefits of Sauna After Workout
• How Long Should You Sit in a Sauna
• Dry Sauna Benefits

Potential Sauna Risks & Considerations

The Hidden Risks of Dehydration in the Sauna

Saunas can dehydrate you. You need to hydrate before stepping in and avoid alcohol. Aim for your urine to be pale yellow before you enter. Have water or an electrolyte drink handy during your session, especially if you just finished a workout. You’ll need about 12 to 16 ounces to stay hydrated. Consider using the sauna on rest days for added safety.

What to Do If You Feel Dizzy in the Sauna

Feeling lightheaded in the sauna is your cue to step out. Dizziness can be a sign of low blood pressure or other issues. If this happens, exit immediately and cool down. Always consult with a healthcare provider before using the sauna if you have preexisting conditions, like heart problems or breathing issues. It’s better to be safe than sorry.

How Sauna Use Could Affect Your Sperm Count

If you’re trying to start a family, be cautious about frequent sauna visits. Some studies suggest that regular use could temporarily lower sperm count. While the effect isn’t permanent, it’s something to consider if you’re working on baby-making.

How Blood Pressure Issues Affect Sauna Use

If you’ve had low or high blood pressure or a heart attack, talk to your doctor before using a sauna. Heat exposure can lower blood pressure, which might make you faint when combined with medications. If you get the green light, keep your sessions short and stay hydrated to lessen the risk of feeling woozy.

Interested in Tracking Your Sauna Sessions?

Our sauna app is your ultimate resource for all things sauna and cold plunge. GoPolar's cold plunge app monitors your sauna sessions, tracks your heart rate, and finds the best plunge spots. Download our cold plunge app for free today and elevate your wellness game!

Related Reading

• Best Time to Sauna
• Dry Sauna vs Wet Sauna
• Andrew Huberman Sauna
• Sauna or Steam Room First
• Sauna Skin Benefits
• Can You Sauna Everyda
• ‍Does Sauna Reduce Inflammation‍
• Sauna Before or After Cold Plunge

How Long to Sit in Sauna After Workout

Fitness level, workout intensity, and body composition all affect how you experience the heat. Generally, aim for 15 to 20 minutes in the sauna after exercising. This time frame allows your body to cool down, easing muscle soreness and promoting recovery. But remember, everyone reacts differently to heat. Some might love every second, while others might be ready to bolt after just a minute.

Adjusting Your Time Based on Workout Intensity

Sauna time isn’t just about picking a number and sticking to it. How hard you hit the gym should guide your sauna session:

• Light workout: Up to 15 minutes is usually fine.
• Moderate or High-intensity Exercise: Keep it to 10 minutes or less.
• Extremely Intense Workout: Sometimes, skipping the sauna is best.
  

Overdoing it can lead to heat exhaustion, the last thing you want after a challenging workout.

Starting Small if You’re New

If it’s your first time using a sauna after a workout, begin with just five minutes. Gradually increase your sessions as you get used to the experience. This approach helps you adjust to the heat without overdoing it. Also, keep an eye on how you're feeling. If you feel overheated, light-headed, or nauseous, it’s time to step out and cool down.

Sauna Protocols for Your Best Performance

Regular sauna sessions can be a simple yet profound way to enhance wellness and longevity. Research shows consistent use reduces cardiovascular risk and all-cause mortality, adding more healthy years to your life. Here’s how to use the sauna for maximum benefit:

• Spend 12-20 minutes in it
• Follow up with 5-10 minutes in a shower or cold plunge. 
• Repeat this process 1-3 times per session
• Aim for 2-4 sessions weekly

Accumulating at least an hour of sauna time weekly is key. This practice can help reduce blood pressure and arterial stiffness, boost heart rate variability, and lower stress levels.

Sauna Protocols for Muscle Soreness, Mental Health, and Mood

Are you struggling with muscle soreness or stress after a tough workout? Sauna sessions can help you bounce back quicker. Heat exposure relaxes tight muscles, eases soreness, and supports mental health. Spend 12-20 minutes in the sauna, followed by a 5-10 minute shower or cold plunge. You can repeat this 1-2 times if needed. Feel free to use this protocol when you’re sore or stressed for a quick pick-me-up.

Sauna Protocols for Growth Hormone Boost

Sauna sessions are a great way to boost growth hormone levels when recovering from an injury or during intense training phases. However, this effect decreases with frequent use, so it’s best to use this protocol occasionally. Spend 25-30 minutes in the sauna, followed by 5-10 minutes of passive rest or a shower. Repeat this for 2-4 rounds and aim for 1-2 hours per session. An occasional sauna session can be an effective way to aid tissue repair and growth.

Additional Sauna Protocol Tips

Health Concerns

If you have health conditions, it’s wise to consult a health professional before using the sauna. Men trying to conceive should generally avoid sauna use, and those with cardiac health issues or who are pregnant should consult their physician.

Hydration

Hydration is critical when using the sauna. As you sweat, your body loses water and essential electrolytes. To replenish these losses, it’s recommended to drink at least 16 ounces of water for every 10 minutes you spend in the sauna. Remember to hydrate well before and after your sauna session.

Timing

Your body temperature naturally fluctuates throughout the day per your circadian rhythm. To align with your body’s natural cooling phase, consider using the sauna during the afternoon or evening. This “post-cooling sauna effect” can help promote restful sleep at night.

Physiological Costs of Sauna Use

Sauna use is a form of positive stress on the body known as hormesis. While it can lead to various benefits, it’s important to remember that it is still a form of stress and has a cost. That means your overall training plan needs to account for this added stress. After a sauna session, your body needs time to recover and return to normal, so avoid use at least 48 hours before competition.

Who Shouldn’t Use a Sauna?

While saunas offer many health benefits like increased circulation and relaxation, they are only suitable for some. If you’re pregnant, recovering from a recent heart attack or stroke, or have low blood pressure, it’s best to steer clear. 

Saunas elevate heart rate and body temperature, which can be risky for individuals with these conditions. Always consult a healthcare professional before using a sauna if you fall into these categories.

The Heat Intolerance Struggle

People with heat intolerance should be cautious about sauna use. This condition can be linked to heart issues, skin disorders, and diabetes. Those with multiple sclerosis may also find their symptoms worsening with heat exposure. If you experience headaches, excessive sweating, or mood changes when exposed to high temperatures, reconsider sauna use. It's wise to consult a healthcare professional for personalized advice.

Blood Flow Complications

Saunas increase blood flow, which is excellent for most people but not everyone. The enhanced circulation could pose problems if you have chronic hypotension or heart conditions like aortic stenosis. Speak with a doctor to ensure sauna use is safe for you.

Short-Term Situations to Avoid

Avoid saunas after alcohol consumption, during pregnancy, or when dealing with issues like severe sunburn or large open wounds. Alcohol and high caffeine levels dehydrate the body, making sauna use risky. If you have a fever, skip the sauna until you fully recover.

Watch Out for Acute Reactions

Ensure you’re well-hydrated before entering a sauna. Lack of hydration can lead to nausea, minimal sweating, or even fainting. Adverse reactions may occur if you’re detoxing or dealing with gut issues. Consider taking precautions, like using gut binders, to help your body adjust.

Are you interested in tracking your cold plunge and sauna sessions? Check out GoPolar's cold plunge app. It’s an excellent resource for monitoring your heart rate and progress, plus it connects you to a community of like-minded individuals. Download the cold plunge app for free today and get started!

Related Reading

• Sauna Benefits for Athletes
• Sauna Tips
• Dry Sauna vs Infrared Sauna
  
• Does Sauna Detox Your Body
  
• Can You Bring Your Phone in a Sauna
• How to Track Time in Sauna

Helpful Tips for Using a Sauna After Working Out

Hydrate Smartly: The First Step to a Great Sauna Session

Hydration is non-negotiable. Follow the American Academy of Family Physicians guidelines and drink at least eight ounces of water after your workout. Then, continue sipping while in the sauna and replenish once you step out. This habit is essential before and after your sauna session and during your workouts. Aim to drink 5 to 10 ounces of water every 10 to 20 minutes while exercising to maintain optimal hydration levels.

Time it Right: How Long Should You Sauna After a Workout?

Timing is everything. To get the benefits of increased circulation, hang out in the sauna for at least 10 minutes. You need to get warm to kickstart that circulatory boost. For safety reasons, don’t exceed 20 minutes. If you’re new to saunas, it might take a few tries to reach the 10-minute mark. Don’t force it if you feel uncomfortable. Sit outside the sauna immediately if you start feeling uncomfortably hot or lightheaded.

Say No to Alcohol: Why Booze and Saunas Don’t Mix

Skip the wine before you sauna. Alcohol and sauna sessions both lead to significant fluid loss and combining the two exacerbates this effect. Alcohol lowers blood pressure, and when paired with the increased heart rate from the sauna, it can lead to:

• Dizziness
• Fainting
• Heart problems

A study 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. Another study in the Journal of Science and Medicine in Sport found that alcohol can impair thermoregulatory responses, potentially leading to overheating in a sauna.

Get the Green Light: Sauna Safety for Heart Patients

If you have hypertension, heart disease, or another serious heart issue, don’t use a sauna unless your doctor has cleared you. This precaution is crucial to ensure your safety and prevent any potential complications.

Cool Down the Right Way: Transitioning Out of the Sauna

After leaving the sauna, allow your body to cool down gradually. You can do this by taking a cool shower, using a cool towel, or resting in a cool, quiet area. Rushing from the sauna to cold water or ice can stress your body. A sauna followed by a gentle cool down and then cold therapy if desired, is a relaxing and practical approach.

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

Are you looking to up your game in recovery and wellness? Cold plunges and sauna sessions are perfect partners. After a workout, spend around 15 to 20 minutes in the sauna. This range allows your body to transition from exercise to recovery. The heat will help relax your muscles and support your overall well-being. 

Cold plunges, on the other hand, can reduce inflammation and boost your recovery time. Aim for 3 to 5 minutes in cold water for maximum benefit. Want to make the most of both? Alternate between the two with a few minutes in each. 

Track Your Progress and Feel the Difference

GoPolar makes it easy to track your sessions and see how your body responds. By reviewing your heart rate and trends after each plunge or sauna session, you can find the sweet spot for your recovery routine. Over time, you’ll notice how your body adapts, helping you optimize your sessions for better results. The app connects with Apple Health to see the bigger picture of your wellness journey. 

Join the GoPolar Community and Push Yourself

The GoPolar sauna app has a leaderboard and community feature to compare your performance. It’s a great way to push yourself and stay motivated. Plus, you can find the best spots for cold plunges in your area, giving you new places to explore and enjoy. So download the app for free and start leveling up your cold plunge and sauna sessions today.

‍