5 Health Benefits of a Sauna After Your Workout
Medically reviewed by Amy Kwan, PTMedically reviewed by Amy Kwan, PT
A sauna is an enclosed room heated to high temperatures using dry heat or steam. It is a common feature in health clubs and gyms; many people use it after a workout to relax and unwind.
The benefits of a sauna session extend beyond the comfort it provides. Sauna use, or sauna bathing, can promote a sense of well-being, enhance post-workout recovery, and may benefit overall health.
This article explores the health benefits of saunas and how to safely and effectively incorporate sauna sessions into your post-workout routine to reap additional benefits.
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Types of Saunas
A sauna is a wood-constructed room typically heated between 150 and 195 degrees F, creating a warm and relaxing environment. There are several types of saunas, each offering a unique heating method and experience. Types of saunas include:
Wood-burning sauna: A traditional sauna uses a wood-fired furnace to heat rocks, which radiate heat into the room, creating a classic sauna experience.
Electric-heated sauna: An electric-heated sauna offersa consistent and easily adjustable temperature.
Infrared saunas: These saunas heat your body directly rather than heating the air. Infrared saunas operate at lower temperatures than traditional saunas but can still promote sweating.
Steam sauna: Unlike traditional saunas, steam rooms use steam to create a humid environment with temperatures around 110 to 120 degrees F (38–43 degrees C) at 100% humidity.
Sauna Health Benefits
People worldwide have used saunas for thousands of years for social, spiritual, hygienic, and health purposes. The combination of intense heat and subsequent sweating triggers physiological responses that can positively impact your cardiovascular system, muscle recovery, and overall well-being.
Improves Heart Health
Regular sauna use may benefit your heart and cardiovascular health. Research exploring the effects of sauna bathing on heart health shows that heat exposure increases your heart rate, improves blood flow, and activates the autonomic nervous system, mimicking the effects of moderate exercise. Studies show that regular sauna use lowers the risk of cardiovascular disease by:
Reducing blood pressure
Improving blood flow
Improving blood vessel function
Lowering cholesterol
These benefits combined lower your risk of heart disease and serious cardiac events, such as heart attack and stroke. More frequent sauna bathing may boost the benefits. In one study, participants who visited a sauna four to seven times weekly had a 77% lower risk of dying from cardiovascular disease compared to those who enjoyed sauna sessions once a week.
Reduces Chronic Muscle and Joint Pain
Whether you want to avoid soreness following a workout or live with a chronic condition that causes pain, regular sauna sessions may help manage pain and promote healing.
A sauna's warmth may relieve chronic muscle and joint pain and improve joint function and mobility in people with chronic conditions that cause pain, such as osteoarthritis, rheumatoid arthritis, and fibromyalgia.
Sitting in the sauna after a workout may promote recovery and heal your muscles. A study exploring the effects of a single infrared sauna session post-exercise found that heat positively affected muscle fibers and recovery. The day following the sauna session, study participants reported less muscle soreness. They also had mood improvements and improved physical performance.
Promotes Relaxation
One of the most immediate benefits of sauna use is relaxation. The heated environment helps loosen tight muscles and lowers stress by reducing cortisol (stress hormone) levels. This relaxation response can improve mood, promote better sleep, and enhance overall mental well-being.
Studies show that sauna sessions boost the release of endorphins (feel-good hormones) and reduce feelings of depression, suggesting that regular sauna use may promote emotional and mental well-being.
Boosts Athletic Performance and Endurance
Athletes often use saunas to enhance performance and endurance. Research suggests that athletes who incorporate sauna sessions into their training routines experience improved performance and reduced muscle soreness after intense workouts.
Heat exposure in a sauna session causes blood vessels to dilate, increasing blood flow throughout the body and delivering more oxygen and nutrients to working muscles. This may delay fatigue and improve an athlete's performance.
Some research suggests that regular sauna use might increase blood volume, allowing the body to deliver more oxygen-rich blood to muscles, promoting quicker recovery times and boosting endurance.
Weight Loss
Sauna use can contribute to weight loss, primarily through sweating and water weight loss. Because weight loss after a single sauna session is mainly water weight, it is not a sustainable solution for long-term weight management.
Some evidence suggests that regular sauna bathing boosts your metabolism and helps burn more calories because it raises your heart rate, and your body has to work hard to cool down in high temperatures. However, more research is needed to confirm whether saunas are an effective weight loss tool.
Risks of Using a Sauna After a Workout
While saunas offer a variety of health benefits, there are some risks to be aware of if you plan to sit in a sauna after a workout, including:
Dehydration: Exercise and saunas cause significant sweating, leading to fluid loss. Dehydration can occur quickly, especially if you have not rehydrated adequately after your workout. Symptoms include dizziness, headache, thirst, and muscle cramps. To mitigate this risk, drink plenty of water before, during, and after your workout.
Electrolyte imbalance: Excessive sweating while working out and sitting can lead to an imbalance of electrolytes (charged molecules like sodium and potassium) vital for muscle function and overall body processes. An imbalance can result in headaches, dizziness, confusion, fatigue, muscle cramps, and weakness. Consider consuming electrolyte-rich drinks or foods after a sauna session to replenish lost minerals.
Overheating: The intense heat of a sauna can raise your body temperature and lead to overheating or heatstroke (the most severe heat-related illness). Be mindful of your body's tolerance and take breaks in a cooldown area if you feel overheated.
Low blood sugar: Saunas can boost your body's insulin sensitivity, which may lead to lower blood sugar levels. If you're prone to low blood sugar, have a carbohydrate-rich snack or suck on hard candies before entering the sauna.
Skin irritation: Extended exposure to the heat and sweat in a sauna can lead to skin irritation. Dry saunas, in particular, may strip the skin of natural oils, leading to dryness and itching.
Is Using a Sauna After a Workout Right for Everyone?
Saunas can be a great way to unwind and boost recovery after a workout, but they aren't for everyone. People with certain health conditions should talk to a healthcare provider before incorporating saunas into their post-workout routine, including:
Older adults: With age, the body becomes less efficient at regulating temperature. This makes older adults more susceptible to overheating in a sauna and developing heatstroke.
Pregnant people: The high heat of a sauna raises your core body temperature, which may increase the risk of congenital (present at birth) central nervous system conditions, such as spina bifida (improperly formed spinal cord in which the neural tube does not close all the way).
People with certain conditions: People with certain medical conditions should exercise caution before using a sauna, including people with unstable angina, recent myocardial infarction (heart attack), and aortic stenosis (narrowing of the aortic valve, restricting blood flow from the heart to the aorta and body).
Certain drugs and medications can alter the body's response to high temperatures in a sauna. Avoid using a sauna after drinking alcohol or when taking stimulant medications (e.g., amphetamines).
How to Get Started
Sauna use after a workout can be rewarding in enhancing recovery and promoting relaxation. Here are some tips to help you get started with sauna bathing after your workouts:
Hydrate: Drink plenty of water before your workout to ensure you're well-hydrated in the sauna. Sip water throughout your workout and continue drinking water, or consider electrolyte-rich beverages to replace electrolytes lost through sweat.
Cool down first: Take a quick shower before entering the sauna to let your body cool down, help prevent overheating, and wash away sweat from your workout.
Use a towel: Sit on a towel in the sauna to absorb sweat and maintain cleanliness. Having an additional towel or wearing light, moisture-wicking clothing or cotton to wipe away sweat from your face and body can help you stay comfortable throughout the session.
Know your limits: If you experience discomfort like nausea, dizziness, or difficulty breathing, exit the sauna immediately and cool down in a well-ventilated area.
How Long Should You Sit in a Sauna After a Workout?
A typical sauna session lasts five to 20 minutes, depending on your comfort level. If you are new to sauna bathing, start with short sessions, around five to 10 minutes, to allow your body to adjust to the heat.
Gradually increase the duration of your sauna bathing sessions as tolerated, up to 20 minutes at a time. Setting a timer can help you avoid staying too long and prevent overheating.
Summary
When used safely, saunas offer numerous health benefits, promoting post-workout recovery, enhancing relaxation, improving athletic performance and endurance, and reducing muscle soreness.
Safe sauna use requires awareness of potential risks like dehydration and overheating. Listen to your body, prioritize hydration, and start slowly to maximize the positive effects and create a safe and enjoyable post-workout routine.
Talk to a healthcare provider before incorporating sauna sessions into your post-workout routine if you have health conditions.
Read the original article on Verywell Health.
