10 BENEFITS OF HITTING THE SAUNA AFTER YOUR WORKOUT

Many of our EōS locations offer saunas. Spending a few minutes in the soothing heat feels great, but what’s the connection between saunas and fitness?

Are they just a nice gym perk, or do they offer health benefits?

Hitting the sauna after a workout has become an integral part of many fitness routines, and for good reason! Even though there are many anecdotes about the benefits of enjoying the sauna after a workout, science also supports these claims.

Using the sauna after your workout can elevate your post-workout experience, from enhanced recovery to improved cardiovascular health.

SAUNAS – WHAT’S ACTUALLY GOING ON?

The basic principle of a sauna is to heat a confined space (typically made of wood). The space generates dry or wet heat, inducing sweating and temporarily widening blood vessels. The sauna’s heat and dry air will make you sweat heavily as your body attempts to cool itself down. In fact, you can lose around a pint of sweat in a relatively short amount of time, according to Medical News Today.

WHAT IS THE BENEFIT OF USING A SAUNA AFTER YOUR WORKOUT?

So, what exactly does a sauna do for you after a workout?​ The heat exposure and sweating can help support circulation and relax muscles while providing a range of other health benefits. Many of the sauna benefits after a workout come from the following physiological changes.

BENEFIT #1 – MUSCLE RECOVERY

A tough workout can cause muscle soreness over the next few days. Sore muscles are no one’s idea of fun, and they can also slow down your fitness progress if the soreness affects your workout routine. While there are several great ways to reduce delayed-onset muscle soreness (DOMS), supporting muscle recovery is one of the major benefits of a sauna after your workout.

The heat from the sauna dilates blood vessels, increasing blood flow to muscles. This improved circulation relaxes muscle fibers and reduces tension. As muscles warm up and loosen, you can experience relief from stiffness and discomfort.

BENEFIT #2 – RELIEVE MUSCLE TENSION

Applying heat is a great way to help your muscles relax and relieve tension. Some research suggests that using the sauna after your workout benefits the body at the cellular level, even after just one session.

As blood flow increases from the heat, the supply of nutrients and oxygen to muscles also increases. This influx of nutrients aids in repairing micro-tears and promotes muscle recovery. Additionally, the sauna’s warm temperature relaxes muscle fibers, reducing tension and stiffness.

While saunas can provide relief from mild muscle tension, they may not always be a substitute for professional medical treatment, especially for more severe muscular issues. If you experience persistent or severe muscle tension, consult a healthcare professional or a qualified physical therapist for proper evaluation and treatment recommendations.

BENEFIT #3 – BETTER CARDIOVASCULAR HEALTH

Sauna use isn’t recommended for everyone, especially for those with certain heart conditions. For others, using a sauna after a workout is good for improving heart health and reducing the risk of heart disease.

A paper from the Mayo Clinic states that “beyond pleasure and relaxation, emerging evidence suggests that sauna bathing has several health benefits, which include reduction in the risk of vascular diseases such as high blood pressure, cardiovascular disease (CVD), stroke, and neurocognitive diseases.”

Additionally, a long-term study noted emerging evidence linking sauna use and a lower risk of dying from heart disease as well as “all-cause mortality.” This means that spending time in the sauna reduced their risk of dying from other causes.

(Note: Regular cardiovascular exercise is still one of the most reliable ways to support heart health, as long as you have the green light from your doctor.)

BENEFIT #4 – WEIGHT LOSS

Do sauna benefits include weight loss? If you were to hop on a scale before a sauna session, you’d probably get a lower number when you come out. However, any immediate weight loss after spending time in a sauna is due to sweating and the loss of “water weight.” That might be helpful if you need to weigh in for a boxing match, but not if you want to lower your overall body fat.

Research is mixed on whether saunas can help you shed real pounds. Some sources call it a myth, but studies, like this one from Binghamton University, have found a link between higher core body temperature and greater fat loss. The study found that participants who used a sauna 3 times per week for 45 minutes at a time lost up to 4% body fat over 4 months. If you are in a sauna, you can burn approximately 1.5-2 times as many calories as you would in a room at normal temperature, varying based on duration, temperature and individual.

BENEFIT #5 – STRESS RELIEF

One of the most immediate sauna benefits you’ll experience after working out is the deep sense of relief from settling down on the wooden bench and feeling the heat settle in. Spending time in the sauna is often enjoyable, relaxing and even meditative. As muscles relax, you may find your stress ebbing away.

Chronic stress is linked to a wide range of negative physical, emotional and psychological symptoms. Stress-relieving activities such as using the sauna or exercising can support your overall health and well-being.

BENEFIT #6 – IMMUNE SYSTEM SUPPORT

Some research suggests regular sauna use may support the immune system. A mild stress response to heat exposure can stimulate white blood cell production, which plays a vital role in defending the body against infections.

Improved circulation can also facilitate the transport of immune cells to various tissues, potentially boosting the immune response.

BENEFIT #7 – INCREASED ENDORPHINS

Another one of the benefits of using a sauna after you exercise is that it can be a nice pick-me-up. The heat and relaxation can trigger the release of endorphins, the body’s natural “feel-good” chemicals that reduce pain and promote feelings of pleasure and well-being.

The increase in heart rate and circulation from spending time in a sauna is similar to the cardiovascular effects of mild exercise.

BENEFIT #8 – SKIN CLEANSING

As sweat and impurities are expelled from the skin, pores are cleared, and the complexion becomes more vibrant. Enhanced blood circulation also delivers vital nutrients to skin cells for a healthier appearance.

Sweating can also help remove excess oil, helping maintain the skin’s natural moisture balance more effectively. If you’re a skincare guru, then these sauna benefits are one of the prime reasons to hang out there after your workout.

BENEFIT #9 – REDUCED RISK OF CERTAIN HEALTH CONDITIONS

Some benefits of using the sauna after a workout are associated with reducing the risk of certain cardiovascular conditions, high blood pressure and heart disease.

Because the sauna supports blood vessel function and circulation, it may also reduce the risk of stroke, in addition to muscle relaxation and stress relief. For many, enhanced circulation from sauna sessions often results in lower blood pressure both during and after the sessions.

Cardiovascular conditioning from sauna use may also positively influence heart health. However, the long-term effects of sauna use on blood pressure regulation may vary. While saunas can have positive effects on certain cardiovascular and metabolic markers, they are just one aspect of a comprehensive approach to health.

BENEFIT #10 – BOOSTS MENTAL HEALTH 

Beyond the physical benefits of using a sauna after working out, it also offers a space for introspection and mindfulness. For introverts, engaging in relaxation techniques, deep breathing or even meditation in the sauna can further encourage the release of endorphins. For extroverts, sharing the experience with others in a calming environment can nurture social connections and boost mood. For both, a sauna after a workout can be a simple, restorative way to support both the body and mind.

At EōS, mental wellness matters, which is why we have several amenities designed to improve recovery, relaxation and balance to support our members’ mental health.

DO SAUNA FITNESS BENEFITS INCLUDE DETOXIFICATION?

Some people and institutions believe that one of the benefits of spending time in a sauna after a workout is that it can help detoxify your body. The thinking goes that copious sweating will release toxins in your body, such as metals, alcohol, and nicotine. Maybe you’ve even heard that a good hangover cure is to “sweat out the alcohol.”

The truth is that while sweating may play a small role in removing contaminants from the body, the primary detox systems are your liver, kidneys and lungs.

IS IT BETTER TO GO TO THE SAUNA BEFORE OR AFTER YOU WORKOUT?​

It might make sense to hit your gym’s sauna before you get hot and sweaty from your workout. But, timing is everything. To really experience the benefits of a sauna, the best time to go is post-workout. After a grueling gym session, the muscles are ready for some recovery time. When your body is already warm from exertion, the transition into the sauna feels seamless. This warm-to-hot progression enhances the overall experience, allowing you to ease into the heat and reap the rewards without any abrupt discomfort.

It can be dangerous to visit the sauna before a workout, as the heat relaxes and loosens muscles, increasing the risk of pulling or tearing them during a workout. Additionally, using a sauna before a workout may increase dehydration risk and make training feel harder for some people.

Save the sauna for after your workout and consider it a reward for all the hard work you just completed. Before heading over there, though, make sure you know the basics of sauna etiquette.

USE GOOD SAUNA ETIQUETTE

Just as there are unwritten rules in any setting, the sauna has its own unspoken code of conduct. You can do whatever you want in your own personal sauna, but in a gym sauna, follow the rules of good etiquette to keep it clean and respect your fellow members.

Some sauna etiquette tips include:

• Shower Before Entering: Take a quick shower before going to the sauna, as it’s a small room and body smells can get uncomfortable fast. A rinse can help to wash off post-workout sweat and grime.
• Cover Yourself: Gym saunas typically aren’t clothing-optional. Follow posted guidelines and wear appropriate attire, such as a bathing suit, towel or workout clothes.
• Respect the Silence: A sauna is a peaceful, restful experience, and many people prefer to use it in silence. Be considerate of other members in the sauna.
• Leave Your Electronics in Your Locker: Extreme heat is not ideal for electronic devices, so it is recommended to keep them in the locker. Enjoy a few minutes of screen-free time by practicing some mindfulness or meditating.

BEYOND THE HEAT: HYDRATION AND COOLING DOWN

Even with all the benefits of going to the sauna after your workout, you need to stay hydrated before, during and after your sauna session. The heat in saunas can lead to significant fluid loss through sweating, increasing the risk of dehydration.

It’s also important to cool down gradually to avoid abrupt shocks to your system. A quick cool shower or a gentle walk will help your body to adjust to the temperature shift.

SAUNA SAFETY 

Spending time in a sauna is generally good for your health, but it’s important to use it correctly and safely.

The first step to staying safe is knowing how long to sit in a sauna after a workout. The general rule of thumb is to stay in the sauna for 20 minutes or less. If you are new to using the sauna, try spending 5 or 10 minutes inside during your first few visits to build up your heat tolerance. Prolonged exposure to high temperatures can lead to heat stress or heat-related illnesses, especially for those sensitive to heat or with pre-existing medical conditions.

To fully enjoy all the benefits of using a sauna after your workout, here are some safety tips to keep in mind:

• Since saunas may temporarily lower blood pressure, anyone with low blood pressure or those taking blood pressure medications should use saunas cautiously and consult a healthcare professional.
• Individuals with respiratory conditions like asthma may find it hard to breathe in the hot and humid sauna environment.
• Pregnant women should avoid using saunas, especially during the first trimester, due to the potential risks associated with elevated body temperature.
• People with certain heart conditions, such as heart disease or irregular heart rhythms, should be cautious with sauna use.

SHOULD YOU ADD SAUNA TIME TO YOUR GYM ROUTINE?

Want to enjoy the benefits of the sauna after your workout?

Then it might be time to give it a try. Anchoring is a powerful technique for instilling good habits in your life. By spending time in the sauna room after each workout, you can anchor this new, positive habit.

Enjoy your sauna fitness benefits by finding an EōS Fitness with a sauna near you. You can spend time in Refresh, which offers not only a sauna but also a cold plunge and an in-ground hot tub. No matter how you like to recover after an intense workout, our amenities are here to support your routine.