After a tough workout, it can be a great feeling to relax in a sauna. But in addition to being a relaxing activity, sauna after exercise has also been shown to have several health benefits. In this article, we will look at the benefits of sauna after exercise, how long you should sauna, and other recommendations to get the most out of this healthy habit.


Improved blood circulation Sauna after exercise can help improve blood circulation in the body. When you sauna at high temperature, blood flow in the body increases, leading to increased oxygen and nutrient delivery to the muscles. This can help reduce muscle pain and increase recovery after exercise.

Reduced inflammation After a hard workout, muscles can feel sore and inflamed. Sauna has been shown to reduce inflammation in the body by increasing blood flow and stimulating the immune system.

Relaxation of muscles Sauna can help relax the muscles after exercise. By raising the body temperature, sauna reduces tension and stiffness in the muscles and can help improve mobility.

Stress reduction Sauna can have a relaxing effect on the body and help reduce stress. After a workout, this can be especially important in helping to restore balance in the body.

Improves sleep Sauna after exercise can also help improve sleep. When you sauna, your body temperature increases and gradually decreases over the following hours. This decrease in temperature can help promote deeper and more relaxed sleep.


The recommended sauna time after exercise varies depending on several factors, including your exercise intensity and the sauna temperature. Generally, it is recommended that you sauna for 10-20 minutes after exercise to get the best health benefits.

If you are new to sauna after exercise, it is important to start with shorter sessions and gradually increase the time. Sauna after exercise can be challenging for the body, especially if you are not used to high temperatures. Also, remember to drink enough water before, during, and after sauna to avoid dehydration.

Other recommendations for sauna after exercise:

Shower before sauna Before entering the sauna, it is important that you shower to remove sweat and dirt from your skin. This helps prevent dirt and bacteria from sticking to your skin and reduces the risk of infections.

Be careful with high temperatures Sauna at high temperatures can be dangerous if not done correctly. To avoid injury, you should always monitor your body temperature and drink enough water to avoid dehydration.

Avoid sauna if you are sick If you have a disease or injury, sauna after exercise can be dangerous for your health. It is important that you consult your doctor before starting sauna to avoid any health problems.

End the sauna with a cold shower
After sauna, you can end with a cold shower to help restore body temperature and reduce inflammation in the muscles. A cold shower after sauna can also help improve blood circulation and increase recovery.

Use a towel To avoid spreading bacteria or infections, it is important that you always use a towel to sit or lie on in the sauna. This also helps reduce the risk of infection and infection.

Taking a sauna after a workout is a popular practice among fitness enthusiasts and athletes. In addition to being a relaxing and rejuvenating experience, there are several potential health benefits associated with post-workout sauna sessions.

One of the primary benefits of taking a sauna after a workout is improved muscle recovery. During exercise, muscle tissues break down and release waste products such as lactic acid. These waste products can contribute to muscle soreness and fatigue. However, research suggests that sauna use can help to increase blood flow and oxygen delivery to the muscles, which can accelerate the removal of these waste products and promote faster recovery.

One study published in the International Journal of Sports Medicine found that taking a sauna after a workout reduced delayed onset muscle soreness (DOMS) and improved muscle recovery in athletes. The study found that participants who used a sauna after exercising had significantly less muscle soreness and faster recovery times compared to those who did not use a sauna.

In addition to improving muscle recovery, sauna use may also have cardiovascular benefits. Taking a sauna after a workout can help to increase heart rate and improve circulation, which can promote better cardiovascular health. One study published in the Journal of the American College of Cardiology found that regular sauna use was associated with a reduced risk of cardiovascular disease, stroke, and other related health issues. This new study supports this as well.

Sauna use can also promote relaxation and stress relief, which can be particularly beneficial after a strenuous workout. The heat and humidity of a sauna can help to relax muscles and reduce tension throughout the body, which can promote feelings of calm and wellbeing. In addition, the relaxation response triggered by sauna use may help to reduce levels of cortisol, a stress hormone that can contribute to inflammation and other health issues.

Another potential benefit of taking a sauna after a workout is improved immune function. The heat and humidity of a sauna can help to increase the production of white blood cells, which are responsible for fighting off infections and illnesses. By promoting better immune function, sauna use may help to reduce the risk of getting sick after a workout or during periods of heavy training.

It's worth noting that sauna use is not appropriate for everyone, and there are some potential risks to consider. Individuals with certain health conditions, such as high blood pressure or heart disease, should consult with a healthcare provider before using a sauna. Additionally, dehydration can be a concern when using a sauna, so it's important to drink plenty of fluids before and after sauna use.

Overall, taking a sauna after a workout can be a beneficial way to promote muscle recovery, cardiovascular health, relaxation, and immune function. As with any new health practice, it's important to start slowly and gradually increase sauna use over time to avoid potential risks or discomfort.

 Click here if you want to read more about the benefits of the sauna

Written by Martin.


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  2. Leppäluoto, J., Tuominen, M., Vaananen, A., Karpakka, J., & Vuori, J. (1986). Endocrine effects of repeated sauna bathing. Acta Physiologica Scandinavica, 128(3), 467-470.

  3. Scoon, G. S., Hopkins, W. G., Mayhew, S., & Cotter, J. D. (2007). Effect of post-exercise sauna bathing on the endurance performance of competitive male runners. Journal of Science and Medicine in Sport, 10(4), 259-262.

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