Infrared saunas are becoming more popular, especially among fitness enthusiasts. Unlike traditional saunas, which heat the air around you, infrared saunas use infrared light to directly heat your body. This results in a milder temperature experience while still offering plenty of health benefits.
After an intense workout, you might be looking for ways to relax and help your body recover. Using an infrared sauna could be one option to consider.
We’ll explore the potential benefits, the drawbacks to keep in mind, and some expert tips to make sure you’re getting the most out of your post-workout sauna session.
Benefits of Using an Infrared Sauna After a Workout
Muscle Recovery and Relaxation
After a tough workout, your muscles can feel tight, sore, or just plain tired. That’s where an infrared sauna comes in handy. The heat from the infrared light penetrates deeper into your muscles, promoting increased blood circulation. This extra blood flow helps bring more oxygen and nutrients to the muscles, speeding up the recovery process. It’s like giving your muscles a break after all the hard work they’ve just put in.
What’s great about infrared saunas is that they don’t feel as overwhelmingly hot as traditional saunas. You can relax in a more comfortable environment, letting your body release the tension and soreness that might otherwise hang around for days. Many people notice less stiffness and a quicker bounce-back to their usual energy levels after regular sauna sessions.
Detoxification
Sweating is one of the body’s natural ways of eliminating toxins, and infrared saunas can help amplify this process. During a workout, your body accumulates waste products like lactic acid, and these need to be flushed out for optimal recovery. Sitting in an infrared sauna post-workout triggers a deep sweat that goes beyond what you experience during exercise. This encourages the release of those built-up toxins, which can make you feel lighter and more refreshed afterward source.
Over time, regular infrared sauna use can support your body’s natural detox process, making it easier for you to bounce back after even the hardest of workouts. Just remember, while sweating is good, hydration is key. Always drink plenty of water to help your body with the detox.
Improved Flexibility
Your muscles and joints tend to stiffen after a workout, especially if you’ve pushed them hard. Using an infrared sauna after exercising can help loosen things up. The heat from the sauna relaxes your muscles, which in turn improves flexibility. It’s like hitting reset on your body, helping you feel more limber and ready for the next challenge.
If you like to stretch after your workout, consider doing it after your sauna session. Your body will be warmed up and more open to deeper stretches, which can improve your overall range of motion. Over time, this added flexibility can reduce the risk of injury and keep your muscles in better shape for the long haul.
Additionally, the heat can potentially reduce the accumulation of excess fat as you sweat—further improving your weight loss journey when coupled with a bit of your routinary cardio and weight lifting.
Boosting Endurance
Here’s an unexpected benefit: infrared saunas may help boost your endurance. Spending time in a heated environment trains your body to tolerate heat better. This can come in handy during future workouts, especially if you’re someone who exercises in warmer conditions or engages in endurance sports.
Some athletes swear by regular sauna sessions to improve their performance. It’s believed that the heat acclimation your body goes through in a sauna might enhance your overall stamina. While the effect may vary from person to person, it’s an interesting perk to consider if you’re looking to take your endurance to the next level.
Mental Relaxation and Stress Relief
Physical recovery is important, but let’s not forget about mental recovery. After a workout, you may feel mentally drained or stressed, especially if it’s been a long day. Spending some quiet time in an infrared sauna can give you that much-needed mental break. The warmth can calm your nerves, reduce anxiety, and help you unwind source.
Many people find the post-workout sauna experience to be meditative. It offers a chance to disconnect and reset, which can leave you feeling recharged both mentally and physically. That bit of peace can be just as valuable as the physical benefits.
Drawbacks of Infrared Saunas After a Workout
Dehydration Risks
One of the main concerns with infrared saunas, especially after a workout, is dehydration. Since your body is already losing fluids from exercise, the extra sweat from a sauna session can cause further fluid loss if you're not careful. Without enough water intake, you could experience fatigue, dizziness, or even cramps. It's important to hydrate before and after using the sauna to avoid these risks.
Drink water or an electrolyte-replenishing drink to keep your fluid levels balanced.
Overheating Concerns
While infrared saunas tend to be more comfortable than traditional saunas, there's still the possibility of overheating. Your body has already been heated from working out, and adding more heat on top of that can be risky if not monitored. Overheating can lead to symptoms like nausea, dizziness, and fainting. To avoid this, keep your sauna session shorter right after a workout, and make sure to cool down before entering.
Always listen to your body—if you start feeling too hot or unwell, it's time to step out source.
Potential Dizziness or Lightheadedness
If you're someone prone to low blood pressure or lightheadedness, combining an intense workout with an infrared sauna might not be the best idea. The heat can cause blood vessels to expand, lowering your blood pressure even more, which might make you feel dizzy or faint. If you're new to sauna use or have experienced dizziness before, start slow and keep your sauna session brief.
It’s always a good idea to have water nearby, and make sure you're seated during your session just in case you feel lightheaded source.
Not Ideal for Everyone
While infrared saunas have many benefits, they're not suitable for everyone. Certain medical conditions, such as:
- heart problems
- low blood pressure
- pregnancy
This makes sauna use risky. Always check with your doctor before incorporating sauna sessions into your routine, especially if you have any underlying health issues.
Better to be safe than sorry, and a quick consultation can save you from potential complications source.
Expert Tips for Using Infrared Saunas After a Workout
Keep Yourself Hydrated
Hydrating before, during, and after your sauna session is essential to avoid dehydration. Before you even step into the infrared sauna, aim to drink 16-20 ounces of water. During the sauna session, it’s recommended to sip water periodically—about 8 ounces for every 10 minutes you’re inside. Once you’re done, replenish your body with another 16-24 ounces of water or an electrolyte drink. Post-workout, your body is already low on fluids, so adding a sauna session increases the need for hydration. An electrolyte drink can help restore lost minerals like sodium and potassium, which are crucial for muscle function and avoiding cramps. Consider having coconut water or a sports drink on hand.
Time Your Sauna Session Effectively
A common mistake is spending too much time in the sauna, especially after an intense workout. For most people, 15-20 minutes is ideal for a post-workout session, though experienced users can handle up to 30 minutes. Always start with shorter sessions (10-15 minutes) if you’re new to infrared saunas or if your body is still adjusting. You don’t need to rush your progress—gradually building up your tolerance allows your body to reap the benefits safely without putting unnecessary strain on your system. After cardio workouts, keep the sauna session closer to 10-15 minutes since your core temperature is already elevated. On strength training days, you can push for the longer end of the range, as your body may not be as heated.
Increase Temperature Over Time
If you're new to saunas or haven't used one after a workout, start at a temperature of about 120°F (48°C) and gradually increase it as you become more comfortable. Infrared saunas typically allow for temperature settings between 100°F (38°C) and 150°F (65°C). For post-workout use, it’s advisable to stay at the lower end, around 120°F to 130°F, especially if you're already heated from your exercise session. As your tolerance builds, you can start experimenting with slightly higher temperatures. Avoid setting the temperature too high on your first few tries; even though infrared saunas feel gentler than traditional ones, the body can still overheat if not accustomed to it. This incremental approach helps prevent unnecessary stress on your system.
Listen to Your Body
Pay attention to how your body responds during and after your sauna session. If you start feeling dizzy, lightheaded, or unusually fatigued, these are clear signals that you need to stop and step out of the sauna immediately. Other signs of overheating include excessive sweating, rapid heartbeat, or feeling nauseous. Sitting down inside the sauna can help prevent sudden dizziness, and having a cool towel on hand to place on your head or neck can provide instant relief. It’s important to never push past discomfort, as this could lead to fainting or dehydration. Be especially mindful if this is your first time using a sauna after a workout, as the combination of exertion and heat can be more intense than anticipated..
Cool Yourself Down After Every Session
Cooling down after your infrared sauna session is just as important as the session itself. As soon as you step out, take a cold or lukewarm shower to bring your body temperature back down. This helps regulate your internal temperature and prevents your body from staying overheated for too long. After the shower, sit or lie down for a few minutes to allow your heart rate to stabilize. The cooling process is important because it gives your muscles and nervous system time to recover.
Skipping this step might leave you feeling lightheaded or overly tired for the rest of the day. A cool shower also helps tighten up your pores, which is useful after a deep sweat.
Final Thoughts About Using an Infrared Saunas After Workout
Using an infrared sauna after working out can help your body recover faster and make you feel more relaxed. It can reduce muscle soreness, improve flexibility, and help you unwind mentally. However, you need to watch out for risks like dehydration and overheating, especially after exercising.
To stay safe, make sure you drink plenty of water, keep your sauna sessions short and at a comfortable temperature, and give your body time to cool down afterward. Always pay attention to how you feel, and if you have any health concerns, it’s a good idea to talk to a doctor first. When done right, using an infrared sauna can be a helpful part of your post-workout routine.
If you're looking to profusely sweat your way to a healthier body, we have a variety of full-spectrum infrared saunas to choose from.
