Finishing a training session with time in the sauna is a ritual for athletes across the Nordic countries, and it is catching on fast in the UK. But does a sauna after a workout actually help you recover, or does it just feel good? This guide looks at what the research says about the recovery benefits, whether you should go before or after exercise, and how to do it safely.
Why a sauna after exercise feels so good
After a workout your muscles are warm, your heart rate is coming down and your body is beginning to repair itself. Sitting in the heat relaxes tight muscles, encourages blood flow to the skin and gives you a quiet, screen-free space to wind down. For many people the mental reset is as valuable as anything physical, turning the end of a hard session into something to look forward to.
What the research says about recovery
The science on post-workout sauna use is still growing, and most studies are small, but a few findings stand out.
Endurance performance
One of the best-known studies, published in the Journal of Science and Medicine in Sport in 2007, followed six competitive male distance runners. After training, they sat in a sauna at around 90°C for roughly 30 minutes, about 13 times over three weeks. Their run time to exhaustion improved by 32%, which the researchers estimated was equal to about a 1.9% improvement in an endurance time trial. Their blood plasma volume also rose by around 7%, which is thought to be the main reason, since more plasma helps the body manage heat and deliver oxygen during exercise. It is a small study, so the result should be treated as promising rather than proven.
Muscle recovery and soreness
A 2023 study in Biology of Sport gave 16 male basketball players a 20 minute infrared sauna session at around 43°C after a demanding strength and jumping workout. Compared with resting normally, the sauna group kept more of their explosive jumping performance the next day and reported less muscle soreness and a greater sense of recovery.
Not every study finds a benefit for every type of training. A 2015 study in SpringerPlus found that a far-infrared sauna session helped neuromuscular recovery after endurance exercise, but made no measurable difference after a strength session. The honest summary is that a sauna is likely to help some people recover from some kinds of training, and is unlikely to do any harm when used sensibly.
The wider picture
Beyond training, regular sauna bathing is linked with a range of wider health benefits, from relaxation and better sleep to cardiovascular health. Our evidence-led guide to sauna health benefits covers what the research shows in more detail.
Sauna before or after a workout?
For most people, after is the better choice. A long, hot sauna before training raises your core temperature and causes you to lose fluid through sweat, which can leave you feeling tired and less able to perform. Saving the sauna for afterwards means you train at your best and then use the heat to relax and recover.
A short, gentle sauna before exercise can work as a warm-up for some people, particularly on a cold day, but keep it brief and make sure you are well hydrated before you start training.
How to use a sauna after your workout
- Cool down first. Give your heart rate 10 to 15 minutes to settle after hard exercise before you step into the heat.
- Rehydrate before and after. You will already have lost fluid training, so drink water before your session and replace fluids afterwards.
- Keep it to 10 to 20 minutes. There is no need for marathon sessions. Two shorter rounds with a cool-down in between work well.
- Finish with a cool shower and let your body return to normal temperature before you head off.
Our guide to how to use a sauna covers timing, temperature and etiquette in more depth, and if you want to build it into your training week, see how often you should use a sauna.
Staying safe
Step out straight away if you feel dizzy, faint or unwell. Avoid alcohol before or after a session. If you have a heart condition, low blood pressure, are pregnant, or take medication that affects blood pressure or hydration, talk to your GP before adding sauna sessions to your routine.
Sauna after a workout: common questions
How long after a workout should I use the sauna?
Give yourself 10 to 15 minutes to cool down, rehydrate and let your heart rate settle first. After that, the sauna can be a natural next step, whether straight after your session or later the same day.
Can a sauna help with sore muscles?
Many people find the heat eases stiffness, and some research, including the 2023 basketball study above, has found reduced soreness after a sauna session. The evidence is not yet strong enough to promise a result, but it is a pleasant and low-risk way to help your body wind down.
Does a sauna after exercise help with weight loss?
The weight you lose in a sauna is almost entirely water, which comes straight back when you rehydrate, as it should. A sauna is a recovery and wellbeing tool, not a fat-loss one.
Sauna or ice bath after training?
Both are popular and many people enjoy alternating heat and cold. One thing to know if you are training for strength: research published in The Journal of Physiology suggests that regular cold water immersion straight after strength training may blunt longer-term muscle gains. If building strength is your main goal, it may be worth saving cold plunges for rest days and enjoying the sauna after lifting.
Is it safe to use the sauna every day after training?
Plenty of regular users do, keeping sessions moderate and staying well hydrated. Listen to your body, build up gradually, and take a day off if you feel run down.
Make recovery part of your routine at home
The easiest way to make post-workout sauna a habit is to have one a few steps from your door. Skotlanti designs and builds bespoke saunas for homes and gardens across the UK, sized for one person or the whole family. Explore Skotlanti saunas and see what would suit your space.
