Sauna Before or After Workout: Which Is Better?

Many gym goers often ask if they should use a sauna before or after workout. Combining sauna use with exercise is great for many reasons. It can influence the user’s performance and comfort, but also aid recovery.

As a result, there is no single one-size-fits-all answer. The timing depends on the user. For some people, sauna is a way to relax and recover. For others, it is a way to boost performance during exercise, similar to a warm-up.

In this guide, we will look at both options and how they affect the body. We will cover both potential benefits and drawbacks, and offer tips for safe sauna use around exercise.

Is It Better to Use a Sauna Before or After Workout?

Most healthy adults can use a sauna either before or after a workout. There are no rules that dictate when you must use it. With that said, most people prefer using it post-exercise. This enables relaxation after training, and it feels right, especially considering sauna benefits.

However, there are also some athletes who use a sauna pre-workout. There is nothing wrong with this approach – it simply serves as part of their warm-up routine. It should be noted that this is just a preference, and it is not necessary for most people.

The best choice may depend on a mix of your workout intensity and personal preference.

Benefits and Drawbacks of Using a Sauna Before Workout

If you wish to use the sauna before exercise, you absolutely can. You may even experience some potential advantages. The most common example is feeling warmed up before the exercise starts. It is not a replacement for a proper warm-up and stretching or cardio, of course. But, it can still help in making your body prepared for a more intense workout.

A quick pre-workout sauna session can even increase your flexibility. But, for some users, it is more about comfort than practical advantages. If you enjoy the feeling of spending time in the sauna, feel free to use it before exercise.

However, you should also keep in mind that there could be potential disadvantages to using it. One of the biggest ones is that you will be sweating before exercising. This could expose you to a risk of dehydration if you don’t rehydrate after the sauna.

Another potential disadvantage comes from the fact that many users reported feeling fatigued. Sauna could put you in a relaxed state, or your body can feel tired after its use.

After all, being inside increases the heart rate and blood flow. Your blood vessels expand, and your blood pressure drops during use. The experience of using a sauna can stress out the body, similarly to a light exercise.

So, by the time you are out, you could already feel tired. As a result, high-intensity workouts might not work well if you use a sauna first as part of your fitness routine.

Benefits and Drawbacks of Using a Sauna After a Workout

When it comes to the post-workout sauna session, those are much more common and popular. Typically, gym goers prefer to relax in a sauna after exercise. The heat therapy exposure helps reduce muscle soreness and stiffness in joints.

An infrared sauna is particularly popular for muscle recovery as it penetrates deeper into the body. However, any type of sauna will help you relax, including a traditional sauna your gym might offer.

Apart from just relaxing, a sauna also lets your body unwind and cool gradually. It is also a great way to establish a consistent recovery routine. These are only some of the benefits of using a sauna after your workout.

But, as with pre-workout use, there are some things to keep in mind. The first is that you should wait a bit before entering the sauna. Your body should get a chance to cool down first.

Also, after a heavy workout, most users will need to hydrate first. Recover the fluids you have lost through sweat while exercising. This is important as the sauna will make you sweat even more. So, make sure your body has a supply of water that it can afford to use.

Lastly, it might be beneficial to take a quick shower before entering the sauna. While it may be tempting to just hop in right away, a quick shower has its benefits. It will help you cool down quicker, and it will wash away the existing sweat and let your skin breathe. And, of course, there are the hygiene reasons, especially when using a public sauna. After all, everyone using the sauna should feel comfortable and relaxed.

Tips for Using a Sauna Safely Around Exercise

Both sauna use and exercise are activities that can be demanding of the user’s body. For most healthy adults who are fit and used to either one, or both, this should not be a problem. Your body can likely handle the experience, even if you engage in one after the other.

With that said, you shouldn’t try to push it to its limits and put additional strain on it. There are simple rules that you can follow to ensure that your body is well taken care of during the workout/sauna experience.

The first, and most important one, is to drink water before and after both activities. Both of them cause your body to overheat, and then sweat in order to cool itself. As it sweats, you lose fluids, which are vital for your body to function. By simply drinking water, you will replenish your supply of fluids and enable your body to do its job.

Another important thing is to keep your sauna sessions moderate. This is especially important during post-workout sauna use. Your body is already tired, and sauna affects it further. The length of sauna use is not a matter of endurance. It should be about relaxation and recovery, and 20-30 minutes is more than enough for a session.

You should also listen to your body and leave even sooner if you feel odd. Sauna affects your blood circulation and general cardiovascular health. If you start feeling dizzy or lightheaded, exit right away and rest. These are common signs of dehydration, but they could also signal exhaustion.

You should also avoid consuming alcohol before using a sauna. While most gym goers are unlikely to engage in drinking before or during exercise, it is still worth noting. Alcohol doesn’t pair well with a sauna because it also causes dehydration. After a workout, your body needs oxygen and nutrients to recover, not alcohol.

Lastly, sit and rest between exercise and sauna. Allow your body to cool down and your heart rate to recover from the heavy lifting. As mentioned before, sauna also represents an intense experience. So, relax and catch your breath before putting it through another round of sweating.

FAQ

Which Option Is Right for You?

So, should you use a sauna before or after workout?

The simple answer is that it all comes down to your preference. Generally speaking, using a sauna before your workout is fine. It can come with potential downsides of feeling tired after it and losing fluids to sweating. This can affect your performance during exercise.

There are more benefits of hitting the sauna after exercise. It can help your muscles recover, reduce your blood pressure, and let you relax. Ultimately, you need to see how your body will react to sauna’s heat exposure. Some users who have higher heat tolerance may not be as affected as others.

But, no matter when you use it, it is more important to follow the safety tips. The most important one is to hydrate before and after both exercise and sauna. Beyond that, listen to your body, let yourself relax and cool down, and follow sauna etiquette in a public setting.

Alternatively, if you want to include sauna sessions after training at your home gym, this is also an option. You can simply get a portable sauna for your home, and set it up wherever and whenever you wish. We can help you find the right model with our guide on the best portable sauna for home use.