Different heat therapies in saunas include:

Traditional saunas: Dry saunas with high temperatures and low humidity.

Steam rooms: High humidity and generally lower temperatures than dry saunas.

Infrared saunas: Radiant heat warms the body without heating the air.

Pre-workout sauna use

Warming up before a workout is crucial for increasing performance and preventing injuries. Using a sauna beforehand aids in warming up by increasing body temperature, improving flexibility and range of motion, increasing blood flow, and reducing the risk of injury. However, improper sauna use before exercise can lead to risks such as dehydration, fainting, fatigue, low blood pressure, and overheating.

Post-workout sauna use

Using a traditional dry sauna after a workout offers immediate and long-term health benefits, including lower cholesterol, improved cardiovascular health, and reduced blood pressure. Research on infrared sauna use also suggests better recovery, less muscle soreness, and improved sleep quality in people with chronic pain.

However, sitting in the high heat of a dry or wet sauna after exercise carries potential risks such as dizziness, dehydration, heat exhaustion, and nausea. After exercising, allow your body time to cool down and your heart rate to return to normal before using a sauna.

Sauna use offers various health benefits before and after workouts. AI generated illustration.

Post-workout sauna use offers more overall health benefits, while pre-workout use supports the exercise process. Individuals should consider their physical condition and goals when deciding whether to use a sauna before or after exercise.

If you experience joint stiffness before a workout, even after a proper warm-up, using a sauna beforehand may be suitable. If you seek faster recovery, reduced muscle soreness, and improved cardiovascular health, using a sauna post-workout might be a better choice. You can use either method on any day or alternate both on the same day.

For safety, avoid falling asleep in the sauna. Stay hydrated by drinking water before, during, and after the session. Beginners should start with 5-minute sessions, gradually increasing the duration by a few minutes each time, up to a maximum of 20 minutes. Stop if you experience any unusual symptoms like headaches, dizziness, vomiting, or a rapid heart rate.

Men concerned about fertility should avoid or limit sauna use, as high temperatures can reduce sperm count. Certain autoimmune conditions like rheumatoid arthritis and ankylosing spondylitis may experience increased symptoms with sauna use. This method can lower blood pressure, so individuals with low blood pressure should exercise caution.

Anh Ngoc (According to Verywell Health)