Best Benefits of Sauna After a Workout: 25 Science-Backed Reasons to Sweat

There are numerous benefits of sauna after a workout. If you curious about how the sauna can affect your health, you are not alone. As more gyms, spas, and rehab facilities recognize the benefits of a good sweat, is becoming more and more popular to hit the sauna post-workout. 

Many of the numerous health benefits are backed by science and research. From increased endurance to better flexibility and recovery, using the sauna can get you healthier and more fit.

Different Sauna Types

The most popular types of saunas you will probably come across include the traditional dry sauna, the steam room, and the infrared sauna. These are the most common ones found in gyms, spas, or other exercise facilities.

They all offer a range of health benefits and a different type of experience. From high dry temperatures to wet humid heat to infrared heat, check out the benefits of using a sauna for yourself!

Traditional Dry Sauna

Also known as the Finnish Sauna. This type of sauna is an enclosed wood room with a stove full of hot rocks used to heat the air inside. The temperature is generally 170 Fahrenheit up to 200 Fahrenheit and it is very low humidity- about 10%. 

Throwing water on the hot stove rocks will increase the humidity, but it is still considered low humidity compared with a steam room.

Steam Room

Steam rooms are very popular in workout facilities and are also called Turkish Baths. This is a tile-lined room with a boiler that generates hot steamy air into the room. The temperature is around 120 degrees Fahrenheit with humidity levels up to 100%. 

If you prefer wet heat, this room is for you.

Infrared Sauna

Infrared saunas have been quickly gaining in popularity due to their streamlined efficiency (no need for stove). Your body is heated by direct infrared rays that are emitted from infrared panels placed around the walls of the sauna. This type of heat penetrates deeply warming you from the inside out. 

The temperature in an infrared sauna is generally around 140 degrees Fahrenheit. If you want some of the benefits of a traditional sauna without the high temperatures, then an infrared sauna is a good choice.

25 Health Benefits of Sauna After a Workout

1. Muscle Recovery

Muscle soreness can be relieved by using a sauna post-workout. Studies have shown that post-exercise sauna sessions can reduce muscle soreness by promoting blood flow and reducing inflammation in the muscles.

2. Muscle Relaxation

Sauna use has been linked to enhanced muscle relaxation through increased blood circulation and the release of endorphins, providing relief from tension and promoting recovery after a workout.

3. Improves Circulation

The high heat in the sauna causes blood vessels to dilate improving circulation throughout the body. Research suggests that sauna bathing induces peripheral vasodilation, leading to improved circulation, which can aid in nutrient delivery to muscles and tissues, enhancing recovery post-exercise.

4. Relieves Muscle Tension

Sauna can help decrease muscle tension by promoting relaxation and reducing the activity of the sympathetic nervous system, helping to ease tension built up during exercise.

5. Increases Cardiovascular Health

Heart health is increased with improved circulation due to sauna use. Regular sauna use has been associated with improved cardiovascular function, including reduced blood pressure and enhanced endothelial function, contributing to overall heart health and performance during workouts.

6. Stress Relief

Sauna use triggers the release of endorphins and promotes relaxation, helping to alleviate stress and promote mental well-being.

7. Boosts the Immune System

Evidence suggests that saunas can help increase levels of white blood cells and enhance immune function, potentially reducing the risk of infections post-exercise.

8. Cleanses the Skin

Sauna-induced sweating helps to cleanse the skin by removing dirt, toxins, and impurities, promoting a healthy complexion and reducing the risk of exercise-induced skin issues.

9. Improves Mental Health

Research indicates that regular sauna use is associated with a reduced risk of depression and anxiety and better mental health overall.

10. Increases Endorphins

Sauna bathing stimulates the release of endorphins, which are natural painkillers, contributing to a sense of well-being and reducing discomfort after intense physical activity.

11. Reduces Risk of Stroke

Studies have suggested that regular sauna use is associated with a decreased risk of stroke, possibly due to its positive effects on cardiovascular health, including improved blood pressure regulation and endothelial function.

12. Body Detoxification

Sauna-induced sweating helps eliminate toxins and heavy metals from the body through the skin, potentially aiding in detoxification processes and reducing the burden on the liver and kidneys.

13. Reduces Chronic Fatigue

Research suggests that spending time in the sauna can alleviate symptoms of chronic fatigue syndrome by promoting relaxation, improving circulation, and enhancing the elimination of toxins from the body, leading to increased energy levels.

14. Increases Strength

While sauna use itself may not directly increase muscle strength, its ability to promote muscle relaxation, reduce soreness, and enhance recovery may indirectly contribute to improved strength gains over time through more effective training adaptations.

15. Helps Increase Metabolism and Burn Calories

Sauna sessions have been shown to increase metabolic rate and energy expenditure, potentially leading to additional calorie burning post-workout, although the effects may be modest and vary among individuals.

If you do weigh yourself after a session, you may see a drop in weight. Realize this is most likely due to water weight and may come back on once you start hydrating.

16. Increases Endurance

The sauna may enhance endurance capacity by improving cardiovascular function, heat acclimation, and thermoregulatory responses, thereby supporting better performance during endurance workouts and reducing fatigue afterward.

17. Increases Flexibility

Sauna-induced heat exposure can help relax muscles and increase tissue elasticity, potentially improving flexibility and range of motion, which is beneficial for recovery and injury prevention following intense exercise sessions.

18. Better Sleep

Sauna bathing before bedtime has been linked to improved sleep quality, possibly due to its relaxing effects on the body and mind, which can help athletes recover more effectively and feel refreshed for their next workout.

19. Reduces Risk of Dementia & Alzheimer’s

Emerging research suggests that regular sauna use may be associated with a reduced risk of dementia and cognitive decline, possibly due to its beneficial effects on cardiovascular health, stress reduction, and improved blood flow to the brain.

20. Reduces Inflammation in Body

Sauna use has been shown to induce heat shock proteins and reduce levels of inflammatory markers, suggesting its potential to alleviate exercise-induced inflammation and promote faster recovery, supporting overall exercise performance and long-term health.

21. Enhances Respiratory Health

Saunas can help improve respiratory function by promoting deeper breathing and clearing the airways, which may benefit individuals with respiratory conditions such as asthma or chronic bronchitis.

22. Pain Relief

Sauna therapy has been reported to provide pain relief for various conditions, including arthritis, fibromyalgia, and musculoskeletal injuries, possibly through the release of endorphins and the relaxation of tense muscles.

23. Enhances Wound Healing

Some studies suggest that saunas may promote wound healing by increasing blood flow to injured tissues, improving nutrient delivery, and facilitating the removal of waste products, though more research is needed in this area.

24. Improves Respiratory Muscle Function

Sauna use has been shown to enhance respiratory muscle strength and endurance. This can benefit athletes and individuals engaged in high-intensity workouts by improving breathing efficiency and reducing fatigue.

25. Regulates Hormonal Balance

Saunas may help regulate hormonal balance by influencing the secretion of hormones such as cortisol, testosterone, and growth hormone, which play key roles in recovery, muscle growth, and overall health.

Post-Workout Sauna Etiquette

If you’re new to saunas, please don’t just hop in the sauna after a grueling run or workout class. Consider the tips below to make your sauna experience much more pleasant for you and those around you.

1. Hydrate to Prevent Dehydration

After a workout, be sure to grab some water or an electrolyte drink before heading to the sauna to sweat some more. It’s always a good idea to prevent dehydration ahead of time.

2. Shower Before Entering the Sauna

Rinse off quickly in the shower before entering a public sauna. Believe me sweat from a workout smells worse than sweat from a sauna session. So rinse off ahead of time!

3. Wear a Bathing Suit or Workout Gear

Bring a bathing suit or an extra set of workout gear to wear inside the sauna.  

4. Bring a Towel to Sit On

Make sure to bring a towel to sit on. This is not only more hygienic but also helps protect the wood on the sauna benches.  

5. Keep it Quiet Inside

 Time in the sauna is meant to be for relaxation and quiet. So please be mindful of having loud conversations with those inside. Most people prefer to sit in silence.

6. No Electronics

Don’t take your phone into the sauna. Not only is the heat of the sauna bad for your electronics, but give yourself some time to unplug and disconnect for a few minutes.

7. Enter and Exit the Sauna Quickly

Please enter the sauna and exit quickly and quietly. This keeps the sauna heat inside and the other bathers happy.

8. Shower Again

A cool shower will feel great after you finish your time in the sauna. Rinse off, dress, and notice how clean and refreshed you feel.

9. Hydrate Again

Take some time to hydrate and really replenish the electrolytes you just lost in sweat. I really enjoy Liquid IV mixed in water. They have a ton of flavor including sugar-free options.

I’ve noticed any muscle cramping, headaches or fatigue that I get if I’m dehydrated are non-existent after drinking some of this afterward. So grab your favorite flavor and give it a try!

Medical Conditions to Be Aware of 

Certain people with the following health conditions should be careful about using the sauna. These include those with unstable angina, recent heart attack or stroke, and pregnant women. Also, if you are dealing with low blood pressure issues, the sauna can cause your blood pressure to drop for a short time.

Some skin conditions can also be exacerbated by the heat of the sauna, so use with caution.

Be sure to check with your doctor or medical provider if you have questions or concerns before using a sauna.

FAQs: Benefits of Sauna After Workout

1. How Long Should I Sauna After a Workout?

You will already be heated up from your workout. It is generally recommended that you sit in a sauna no longer than 20 minutes at a time as you can overheat. Be sure to listen to your body!

2. Is it Better to Sauna Before or After a Workout?

It’s better to sauna after a workout. If you do it before, the heat can cause your body to feel fatigued for your workout and can decrease workout performance. Get the hard stuff out of the way first, and then relax in the sauna afterward as a well-deserved break.

3. How Hot Should the Sauna Be?

This will depend on what type of sauna you have available to you. A traditional sauna will run 170-200 Fahrenheit, a steam room 120 Fahrenheit, and an infrared around 140 Fahrenheit.

4. How Often Should I Sauna?

Studies have shown that the greatest health benefits come when you sauna between 3-7 times a week.