The Do’s and Don’ts of Sauna Use for Athletes: Pre- and Post-Workout Tips

If you’re an athlete or work out regularly, you understand the importance of taking care of your body to perform at your best. That’s why incorporating sauna use into your pre- and post-workout routine can be an excellent way to enhance your performance and recovery. However, as with any new practice, there are some dos and don’ts to keep in mind. In this blog post, we’ll cover the most important things athletes should keep in mind when using a sauna, including pre- and post-workout tips.

The Benefits of Sauna Use for Athletes

Before we dive into the dos and don’ts, let’s quickly review the benefits of sauna use for athletes. Regular sauna use has been shown to have several benefits, including:

1. Improved Recovery: Sauna use has been shown to improve muscle recovery after exercise by increasing blood flow, which can help reduce inflammation and soreness.
2. Increased Endurance: Sauna use has been shown to improve endurance by increasing blood volume and the number of red blood cells, which can help deliver more oxygen to your muscles during exercise.
3. Improved Mental Health: Sauna use has been shown to have positive effects on mental health, including reducing stress, anxiety, and depression.
4. Improved Immune Function: Sauna use has been shown to improve immune function by increasing the production of white blood cells, which can help fight off infections.

Now that we’ve reviewed the benefits, let’s get into the dos and don’ts of sauna use for athletes.

The Dos of Sauna Use for Athletes

1. Do Drink Plenty of Water: Sauna use can be dehydrating, so it’s essential to drink plenty of water before, during, and after your sauna session. Aim to drink at least 16-20 ounces of water before entering the sauna and another 8-10 ounces during your session. After your session, drink another 16-20 ounces to rehydrate.
2. Do Start Slowly: If you’re new to sauna use, start slowly. Begin with shorter sessions of around 10-15 minutes at a lower temperature (around 160°F). Gradually increase your time and temperature as your body becomes acclimated.
3. Do Monitor Your Heart Rate: Sauna use can increase your heart rate, so it’s essential to monitor it during your session. If you have a heart condition or are pregnant, consult with your doctor before using a sauna.
4. Do Shower After: After your sauna session, take a cool shower to help regulate your body temperature and rinse away any sweat and toxins.

The Don’ts of Sauna Use for Athletes

1. Don’t Use a Sauna if You’re Sick: If you’re feeling under the weather, it’s best to avoid sauna use. Sauna use can put additional strain on your body, and it’s essential to let your body rest and recover when you’re sick.
2. Don’t Use a Sauna if You’re Dehydrated: Sauna use can be dehydrating, so it’s essential to make sure you’re adequately hydrated before your session. If you’re already dehydrated, sauna use can exacerbate the problem and put additional strain on your body.
3. Don’t Use a Sauna After Drinking Alcohol: Sauna use can intensify the effects of alcohol, and using a sauna while under the influence can be dangerous. Alcohol can also dehydrate your body, making it essential to avoid sauna use if you’ve been drinking.
4. Don’t Use a Sauna Alone: Sauna use can be relaxing, but it’s essential to have someone nearby in case you experience any adverse effects. If you’re using a home sauna, make sure someone else is in the house and knows you’re using the sauna.

Pre-Workout Tips

Using a sauna before your workout can help improve performance by increasing blood flow and oxygen delivery to your muscles. Here are some tips to keep in mind when using a sauna before your workout:

1. Don’t Overdo It: While using a sauna before your workout can be beneficial, it’s essential not to overdo it. Aim for a 10-15 minute session at a lower temperature (around 160°F) to help warm up your muscles and increase blood flow.
2. Stretch: Stretching before your sauna session can help prepare your muscles for the heat and prevent injury. Focus on dynamic stretching to warm up your muscles.
3. Be Mindful of Your Heart Rate: Sauna use can increase your heart rate, so it’s essential to monitor it during your session. If you notice your heart rate increasing too much, exit the sauna and cool down before re-entering.

Post-Workout Tips

Using a sauna after your workout can help improve recovery by reducing inflammation and increasing blood flow to your muscles. Here are some tips to keep in mind when using a sauna after your workout:

1. Hydrate: As always, make sure to drink plenty of water before, during, and after your sauna session to stay hydrated.
2. Stretch: Stretching after your sauna session can help improve recovery and prevent injury. Focus on static stretching to help your muscles relax and recover.
3. Refuel: After your sauna session, refuel your body with a healthy meal or snack containing protein and carbohydrates to help your muscles recover and rebuild.

Conclusion

Incorporating sauna use into your pre- and post-workout routine can be an excellent way to enhance your performance and recovery as an athlete. However, it’s essential to keep the dos and don’ts in mind to ensure that you’re using a sauna safely and effectively. By following these tips, you can enjoy the many benefits of sauna use as an athlete.