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Should You Use a Sauna After a Workout?
Yes! Using a sauna after your workout is a great way to help your body recover. If you’ve ever felt sore or stiff after exercising, a short sauna session can make a difference. The heat helps your muscles relax and improves blood flow, which can reduce that post-workout tightness.
Plus, sitting in a sauna gives you a chance to cool down and catch your breath after a tough session. It’s not just about physical recovery—it’s also a moment to slow down and give yourself some well-deserved rest.
Saunas aren’t a magic fix, but they’re a helpful tool to add to your routine. If you’re putting in the effort at the gym, your body deserves a little extra care afterward.
However, there are different types of saunas and they vary in how their benefits are gained.
Health Benefits
Studies show that using a sauna after working out comes with plenty of health benefits.
First, it helps your muscles recover faster by improving blood circulation. The heat causes your blood vessels to widen, which allows more oxygen and nutrients to reach your muscles. This helps repair the tiny tears that happen during exercise, making you feel less sore.
Saunas are also great for reducing inflammation. After a tough workout, your body might feel swollen or achy. Heat therapy has been shown to lower inflammation, which can ease pain and help you bounce back quicker.
Another big benefit is how saunas can support your cardiovascular health. Sitting in a sauna raises your heart rate in a way that’s similar to light cardio exercise. It’s also proven to reduce systolic and mean blood pressure in patients with untreated hypertension.
Lastly, saunas help with relaxation and stress relief. After pushing yourself physically, the quiet warmth of a sauna can calm your mind and body. It’s a great way to end your workout routine feeling refreshed, not drained.
Mental Health Benefits
Absolutely. Saunas aren’t just good for your body—they can help your mind, too. After a workout, sitting in the warmth of a sauna can feel incredibly calming. The heat encourages your body to relax, which can lower stress levels and reduce feelings of tension.
One reason for this is the release of endorphins. These “feel-good” chemicals naturally boost your mood, leaving you feeling more relaxed and refreshed. It’s a nice way to cap off a tough gym session and shift your body into recovery mode.
Saunas can also improve sleep quality. If you’ve been struggling to wind down at night, a short sauna session after exercising may help you fall asleep faster and sleep more deeply. The combination of physical relaxation and reduced stress can make a big difference.
Lastly, the quiet, uninterrupted time in a sauna gives you a chance to clear your mind. No distractions, just you and the warmth. It’s a great way to mentally recharge after pushing yourself in the gym.
Risks of Using Saunas
While saunas have plenty of benefits, there are a few risks to be aware of, especially after working out.
- Dehydration. You sweat a lot during exercise, and then even more in a sauna. If you’re not drinking enough water before and after, you could end up feeling dizzy or lightheaded.
- Overheating. If you stay in the sauna too long, your body temperature can rise too high, which isn’t safe. For most people, 10 to 20 minutes is enough. If you’re new to saunas, start with shorter sessions and pay attention to how your body feels.
- Cardiovascular Stress. People with certain health conditions, like heart problems or low blood pressure, should be extra careful. The heat can put extra strain on the heart, so it’s best to check with a doctor before using a sauna regularly.
Lastly, listen to your body. If you feel faint, dizzy, or overly hot, it’s time to get out and cool down.
What to Do Next
Saunas are a great way to enjoy its benefits and recover your muscles after a workout. Only do so moderately.
If you want to boost your recovery after a workout, try adding a short sauna session to your routine. Start with just 5 minutes to let your body adjust to the heat. Just remember to stay hydrated, and listen to your body for the best results.
References
- Effects of Sauna Alone and Postexercise Sauna Baths on Blood Pressure and Hemodynamic Variables in Patients With Untreated Hypertension
https://onlinelibrary.wiley.com/doi/full/10.1111/j.1751-7176.2012.00637.x - Mayo Clinic Staff. (2014, February 12). Dehydration: Symptoms
http://www.mayoclinic.org/diseases-conditions/dehydration/basics/symptoms/con-20030056 - Merz, B.(2015, February 25). Sauna use linked to longer life, fewer fatal heartproblems
http://www.health.harvard.edu/blog/sauna-use-linked-longer-life-fewer-fatal-heart-problems-201502257755 - Sauna-induced sweating offers many health benefits. (2011, January 3)
http://www.med.wisc.edu/news-events/sauna-induced-sweating-offers-many-health-benefits/30199 - Sauna Bathing as an Alternative Adjunct Therapy in the Prevention and Treatment of Chronic Health Conditions Including Cardiovascular Disease, Neurodegenerative Disease, Metabolic Disease, and Mental Health Disorders
https://esmed.org/MRA/mra/article/view/3965
