Should You Use the Sauna before or after Your Workout? Pros, Cons, & Expert Advice

Imagine stepping into a sauna after a grueling workout, the heat enveloping you like a warm embrace. It sounds heavenly, right? But should you be doing it before or after your workout? Whole body thermotherapy has gained popularity because of its benefits, but there's an ongoing debate about the best time to enjoy a sauna session. Knowing when and how to use a sauna can make all the difference—whether you want to enhance performance, boost recovery, or simply relax. This article will help you find the safest and most effective way to incorporate a sauna into your routine without risking injury or dehydration.
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To make things easier, the GoPolar sauna app is a great tool to guide you in achieving your fitness goals.

What is Sauna Bathing & How it Can Benefit Your Health

Sauna bathing, a form of thermotherapy, involves sitting in a heated room to elevate body temperature and induce sweating. Temperatures range from 113°F to 212°F, and sessions typically last around 20 minutes. 

There are various types of saunas, including:

• Traditional wood-burning
• Electric
• Infrared

While methods differ, the goal remains temporarily elevating body temperature and sweating.

Sauna Therapy: A Gift from the Past

Saunas have been a part of human culture for centuries. Finnish saunas, which use dry heat, are the most studied. They use heated stones that can be moistened to increase humidity, and the temperatures are usually around 160°F. People typically stay in the sauna for 5 to 20 minutes.

The Science-Backed Benefits

Blood Pressure and Heart Health

Research has shown that sauna use can reduce blood pressure and lower the risk of high blood pressure. It is still being determined if these effects are permanent. Regular sauna use and exercise reduce the risk of cardiovascular diseases.

Brain Health: More than Just Relaxation

Sauna use may reduce the risk of neurocognitive diseases such as dementia. It could also help counteract the causes of these diseases, such as heart problems, inflammation, and oxidative stress. The relaxing environment of the sauna may positively affect brain function.

Lung Function and Beyond

Saunas have been shown to help ease or prevent respiratory issues such as colds, chronic bronchitis, asthma, and pneumonia. There's also some evidence that saunas may help with musculoskeletal disorders, headache disorders, chronic tension, and psoriasis.

The Infrared Option

Infrared saunas use light rather than heat to increase body temperature. This option may be better for those who find the heat of traditional saunas overwhelming. However, more research is needed to understand the health benefits of infrared saunas.

Sauna and Exercise: A Perfect Pairing

Sauna bathing is often used as a complementary practice to exercise and wellness. By temporarily raising body temperature and inducing sweating, saunas can help improve circulation, relax the body, and provide detoxification benefits.

How Can Saunas Enhance Your Exercise Routine?

Are you experiencing muscle tension after a workout? Heat can be your best friend. When you use a sauna, the rise in temperature helps to relax your muscles, making it easier for them to recover from the stress of exercise. 

This relaxation reduces tension, which can prevent those post-exercise aches and pains. Not only does this make your recovery more comfortable, but it also speeds up the process, getting you ready for your next workout faster.

Get Flexible Faster with Sauna Sessions

If you want to improve your flexibility, consider heading to the sauna. Heat increases your blood flow, which helps oxygen and nutrients reach your muscles. This improved circulation loosens up your muscles, making stretching more effective. 

When your muscles are warm and pliable, you can stretch deeper and get more out of your flexibility routines. This can improve your workout performance and reduce your risk of injury.

Mental Boost: Why Saunas Make Exercise More Enjoyable

Exercise isn’t just about physical fitness. It’s good for your mental health, too. Saunas can enhance these benefits by promoting relaxation and stress relief. The heat helps to calm your mind, reducing anxiety and tension. 

Sauna use triggers the release of endorphins, feel-good chemicals that boost your mood. These chemicals can make exercise more enjoyable and motivate you to stick with your workout routine.

Saunas and Heart Health: What the Research Says

Want to improve your heart health? Regular sauna use might help. Studies show that saunas can lower cholesterol and blood pressure, key factors in heart health. 

The heat causes your blood vessels to dilate, improving circulation and delivering more oxygen and nutrients to your body. This can improve your cardiovascular fitness and reduce your risk of heart disease. More research is needed to fully understand the effects of saunas on fitness levels and performance.

Traditional vs. Infrared Saunas: What’s the Difference?

Saunas come in two main types: 

• Traditional
• Infrared

While both can offer health benefits, they work in different ways. Traditional saunas use heating elements to warm the air around you, while infrared saunas use radiant energy to heat your body directly. This difference can affect how your body responds to each type of sauna. More research is needed to determine the specific fitness benefits of each type.

Track Your Cold Plunge Sessions with GoPolar

GoPolar's cold plunge app lets you track your cold plunge or sauna sessions with your Apple Watch. After your session, you can:

• Review your heart rate
• See trends in the app
• Track your scores in the community leaderboard
• 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.

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What to Know About Sauna Bathing Before or After a Workout

Are you looking to mix sauna sessions with your workouts? Consider when to step into the sauna. Some like to use it before exercise to loosen up muscles and joints. 

It’s a great way to prep your body but remember, it shouldn’t replace your usual warm-up routine. You must still get your heart rate up and your muscles ready for activity.

The Science of Sauna Recovery

Using the sauna after exercise might be better. When you work out, you lose fluids, and 

your blood volume decreases. This can lead to less oxygen and blood flow to your organs. 

But when you’re in the sauna, your body sends blood to your skin to cool you down, causing your kidneys to produce a hormone called EPO. This hormone increases your red blood cell count and boosts your performance.

Sauna Secrets for Endurance Athletes

Endurance athletes can also benefit from sauna use. Using the sauna after a workout can improve your body’s handling of heat and altitude. This is because it resets your thermoregulation thresholds, making hot temperatures feel less intense. 

It also helps you perform better at high-altitude events, where the air is dry and dehydrating. Just be careful not to overdo it. The general guideline is to stay in the sauna for 25 to 30 minutes at no more than 165 degrees.

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Should You Use the Sauna before or after Workout?

Hotting the sauna before a session isn’t best for most workouts. Sure, it might seem appealing, but the risks outweigh the benefits. Spending time in the sauna before exercise can lead to:

• Dehydration
• Increased body temperature
• Sweat

If you plan to exercise in the heat, the sauna might worsen things by decreasing your exercise time to exhaustion. That’s not the kind of warm-up you want. There’s a silver lining if you’re gearing up for an event in scorching weather. A few weeks of pre-exercise sauna sessions might help your body adapt to tolerate the heat better. Just be mindful of the potential pitfalls, like dehydration, especially as you age. Keep it short and sweet if you decide to go this route.

Sauna After a Workout: A Mixed Bag of Benefits

Let’s talk about hitting the sauna after your workout. For many, it’s all about relaxation. And who doesn’t want to unwind after a tough session? But there’s more to it than just chilling out. Some studies suggest that post-exercise sauna sessions can improve recovery by enhancing muscle recovery and easing soreness.

But don’t get too comfortable. Sometimes, sauna bathing after a workout might be an extra stressor, slowing recovery, especially if you’re already drained and dehydrated. Be cautious and stay hydrated to avoid those pitfalls. It’s all about finding that balance.

The Best Time to Use a Sauna: Timing is Everything

When’s the best time to hit the sauna? Well, it depends. Using the sauna too close to exercise, whether before or after, can lead to dehydration and performance dips. Most experts suggest saving your sauna sessions for a separate part of your day, away from your workouts. You can still enjoy the recovery benefits without compromising your performance.

How Long Should You Stay in the Sauna?

Sauna sessions can last five to thirty minutes, but the time you spend inside depends on several factors. Consider whether you’re using the sauna before or after a workout. 

Your post-exercise routine will likely be shorter since your core body temperature is already elevated. You can increase your time in the heat as you become more acclimated. 

Beginners: Start Slow

If you’re new to sauna use, begin with short sessions. Stay inside for five to ten minutes and listen to your body. As you grow more comfortable, gradually increase your time. This approach helps you avoid overheating and ensures you get the benefits without risk.

Post-Workout Sauna Sessions

After an intense workout, your body is already heated, so shorter sauna sessions are advised. Start with a quick five to ten minutes. Listen to your body and get out when you start to feel uncomfortable. With more experience, you might stay in for up to 20 minutes.

When Comfort Becomes Discomfort

Your body’s signals will tell you when to leave the sauna. If you feel dizzy, lightheaded, or overly hot, it’s time to step out. There’s no need to push through discomfort. Respect your body’s limits.

Trust Your Instincts

Listen to your body and take cues from how you’re feeling. If you’re uncomfortable, leave the sauna. Your body is telling you something, and it’s wise to listen. As you grow accustomed to the heat, you’ll learn how long you can safely stay in the sauna.

How to Use Sauna Bathing Effectively to Boost Your Workouts

Kickstart Your Sauna Routine

Starting a sauna routine can feel challenging, but you’ll get the hang of it quickly. Aim for seven consecutive days to kick off your regimen. You might only last five to ten minutes on day one before needing a break. By day seven, a 25- to 30-minute session should feel comfortable. Consider a “heat primer” to adjust more smoothly if you're a woman. 

Try spending five to ten minutes in the sauna, stepping out for five minutes, then returning to complete your session. This approach respects the unique thermoregulatory thresholds set by your hormonal cycles.

Balance Intensity With Sauna Use

Your resting heart rate will be elevated during sauna sessions, so it's wise to keep workouts less intense during this introductory week. Consider scheduling a recovery or endurance week to avoid overtraining risks. Adjust your exercise routine to align with your sauna use, ensuring you're not pushing your body too hard as it acclimates to the heat.

Timing Is Everything

Hit the sauna within 30 minutes of finishing your workout for optimal results. Avoid drinking anything during these 30 minutes except for your protein recovery drink. Some dehydration is necessary for the adaptations you’re after. If you need to cool off, pour water over your neck instead of drinking it.

Rehydrate With Care

Once you're done in the sauna, rehydrate slowly over two to three hours. Gulping down fluid right after can interfere with the heat-stress response you’re working to develop. If you want to shower, make it warm, or wait at least ten minutes for a cold shower to avoid sudden temperature changes that could make you lightheaded.

Listen To Your Body

Sauna bathing should be safe for most healthy people, but exceptions exist. Avoid the sauna if you have muscle or joint aches, swelling, redness, or tenderness or if you've recently consumed alcohol. If you have heart disease or are pregnant, you may want to skip it altogether. Always trust your instincts, and leave the sauna if you feel uncomfortable.

Track Your Cold Plunge Sessions with GoPolar

GoPolar's cold plunge app lets you track your cold plunge or sauna sessions with your Apple Watch. After your session, you can:

• Review your heart rate
• See trends in the app
• Track your scores in the community leaderboard
• 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.

Can You Skip a Warm-Up If You Used the Sauna Before a Workout?

Think of using the sauna before a workout as a bonus, not a substitute. A sauna session can relax your muscles and improve blood flow, but it doesn't replace your warm-up routine. The sauna helps prepare your body but doesn't get your muscles working like a good warm-up. So, after your sauna session, make sure you still do those dynamic stretches and exercises.

Why Sauna Alone Isn't Enough for Warming Up

When you skip a proper warm-up, you miss out on preparing your body for the workout. A good warm-up isn't just about raising your body temperature; it's about engaging your muscles and increasing your range of motion. 

For a chest workout, you should include dynamic stretches for your pecs, shoulders, and triceps. This active preparation ensures your muscles are ready for the exercise and can help prevent injuries.

Sauna Session as a Pre-Workout Boost

The sauna can still be helpful in your pre-workout routine. The heat can make your muscles more pliable, and you can add light stretching to your sauna session to get the most out of it. Just remember that this shouldn't replace your regular warm-up exercises. Use the sauna to enhance your warm-up, not as a standalone solution.

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Risks of a Sauna Combined with Workouts

Whether you want to recover from a lousy workday or a tiring workout, a balanced sauna session can help you in many ways. But saunas aren't all relaxation and muscle recovery. When combined with a workout, sauna use can come with some serious risks. Here’s what you need to know to stay safe.

Excessive or incorrect sauna use before a workout can lead to dehydration, fatigue, and heat-related illnesses. Sweating causes fluid and electrolyte loss, leading to dehydration and other problems. If you have low blood pressure, you may feel dizzy or lightheaded. While a sauna can be stress-relieving, it also stresses your body. Spending too much time in it can make your muscles more susceptible to strain or injury during a workout. 

Risks of Combining Sauna Use and Exercise: Heat Illness and Electrolyte Imbalances

Intense heat exposure from a sauna, combined with the physical exertion of a workout, can increase the risk of heat-related illnesses like heat exhaustion or heat stroke. Sweating excessively in the sauna and during exercise can result in electrolyte imbalances such as:

• Sodium
• Potassium
• Magnesium

If these electrolytes are not adequately replenished, it can lead to imbalances that may cause:

• Muscle cramps
• Weakness,
• Fatigue
• Heart rhythm disturbances

If you're pregnant or have persistent health conditions, it's better to consult with your doctor first. 

Precautions You Need to Take

To minimize the risks we stated above, follow the precautions listed below to optimize your sauna experience. Be sure to drink water or electrolyte-rich fluids during your sauna session to replenish the lost fluids and maintain proper hydration. Follow the recommended durations to avoid dehydration. 

Excessive heat exposure can hurt your workout performance. After leaving the sauna, continue hydrating. This will help your body recover and maintain optimal hydration for your workout. If you start feeling lightheaded, dizzy, or overly tired, it may be a sign that you have stayed in the sauna too long. In such cases, exit the sauna immediately, cool down, and rest before starting your workout. And don’t substitute the sauna for a proper warm-up routine.

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

Embrace the chill. The GoPolar app is here to enhance your cold plunge and sauna experiences. With features that sync with your Apple Watch, you can:

• Track every icy dip or steamy session. 
• Review your heart rate and monitor trends with Apple Health data. 
• Connects you with a community leaderboard.

Want to find the best cold plunge spots nearby? GoPolar has you covered. Download it for free and take your cold plunge and sauna routines up a notch.

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