Table of ContentsView AllTable of ContentsTypes of SaunasSauna Health BenefitsSauna RisksIs It Right for You?How to Get StartedHow Long of Session?
Table of ContentsView All
View All
Table of Contents
Types of Saunas
Sauna Health Benefits
Sauna Risks
Is It Right for You?
How to Get Started
How Long of Session?
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.
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Asaunais 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:
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
These benefits combined lower your risk of heart disease andserious 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 asosteoarthritis,rheumatoid arthritis, andfibromyalgia.
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 lessmuscle soreness. They also had mood improvements and improved physical performance.
Promotes Relaxation
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.
Do Sauna Suits Work?
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 helpsburn more caloriesbecause 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:
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:
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).
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:
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.
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Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
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