Sauna

Sauna can aid relaxation and perceived recovery when timed well and paired with hydration.

Emerging research1 min read

Use 5-20 minutes per session, 1-4x/week; hydrate and avoid immediately before intense training.

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What is sauna?

Sauna is heat exposure used for relaxation, circulation, and potential cardiovascular benefits. It can support recovery perception when used wisely.

How does it work?

Heat elevates heart rate and circulation, inducing a light cardiovascular load and relaxation response. It may aid subjective recovery and stress reduction. Excessive heat without hydration can impair performance and Sleep if used too close to bedtime.

Practical application

Hydrate and include electrolytes if sweating heavily. Start with 5-10 minutes, build to 15-20 as tolerated. Use on rest days or after training, not right before heavy lifts. Cool down gradually. If dizzy or unwell, stop. Consult a clinician if you have cardiovascular conditions.

Duration5-20 min, 1-4x/week based on tolerance.
HydrationReplace fluids/electrolytes; avoid alcohol.
TimingPost-training or rest days; not before max efforts.

Common mistakes

Overheating or staying too long, leading to dehydration.
Using sauna right before heavy training, hurting performance.
Ignoring health conditions or medications that affect heat tolerance.