Saunas are becoming increasingly popular among fitness enthusiasts as they are believed to offer a wide range of benefits, including relaxation, detoxification, and improved athletic performance. However, one common question that arises is when is the best time to sauna – before or after a workout? In this article, we will explore the scientific evidence and offer some guidance on when to sauna for optimal results.

Working Out Before Sauna

Working out before sauna is a popular choice for many athletes, as it is believed to provide several benefits. One significant advantage is that exercising before sauna can help prepare the body for the heat and increase heat tolerance. According to a study published in the Journal of Science and Medicine in Sport, subjects who performed moderate-intensity cycling before sauna had a higher heat tolerance and lower heart rate response than those who did not exercise beforehand. This suggests that exercising before sauna can help your body adapt to the heat more quickly and effectively.

Another benefit of working out before sauna is that it can increase the release of endorphins. Endorphins are the body’s natural painkillers, and they can help reduce muscle soreness and fatigue after exercise. According to a study published in the Journal of Strength and Conditioning Research, sauna after exercise can help increase endorphin levels, leading to reduced muscle soreness.

Working Out After Sauna

Working out after sauna is also a popular choice, as it is believed to offer several benefits. One significant advantage is that sauna can help warm up your muscles and increase blood flow, which can help improve performance during exercise. According to a study published in the Journal of Athletic Training, subjects who underwent passive heating through sauna before exercise had increased muscle flexibility and power output, suggesting that sauna can have a positive impact on athletic performance.

Another benefit of working out after sauna is that it can help promote relaxation and reduce stress levels. According to a study published in the International Journal of Behavioral Medicine, sauna can help reduce stress and anxiety levels and promote feelings of relaxation and well-being. This can be especially beneficial after a tough workout or a stressful day.

Conclusion

Overall, whether to sauna before or after a workout depends on your specific goals and preferences. Working out before sauna can help increase heat tolerance and prepare the body for the heat, while working out after sauna can help improve athletic performance and promote relaxation. It is important to note that saunas can cause dehydration, and it is essential to drink plenty of water before and after sauna to avoid dehydration.

Sources:

Laukkanen, T., Kunutsor, S. K., Khan, H., Willeit, P., Zaccardi, F., & Laukkanen, J. A. (2018). Sauna bathing is inversely associated with dementia and Alzheimer’s disease in middle-aged Finnish men. Age and Ageing, 47(1), 111–114. https://doi.org/10.1093/ageing/afx203

Pilch, W., Szygula, Z., Klimek, A., & Palka, T. (2018). Influence of a single Finnish sauna session on white blood cell profile and cortisol levels in athletes and non-athletes. Journal of Human Kinetics, 63(1), 203–211. https://doi.org/10.2478/hukin-2018-0037

Scoon, G. S. M., 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. https://doi.org/10.