Should I use the Sauna Before or After Exercise?

Quick Answer

For most people, using a sauna after exercise makes more sense. Your workout is done, your body is already warm, and you can use the sauna as a chance to slow down and relax. A short sauna before exercise can help you feel warmed up, but staying in too long may leave you dehydrated or tired before you've even started training.

What Happens If You Use a Sauna Before Exercise?

A short sauna before training can leave you feeling warm and loosened up, which some people enjoy before getting moving. This can be particularly appealing on a cold morning when the idea of launching straight into a workout isn't exactly inviting.

A long, hot sauna session before exercise can make you sweat heavily before your workout has even begun. That means you're starting your training having already lost some fluid, and you may feel more tired than you normally would.

You shouldn't use a sauna as a replacement for your usual warm-up either. You still need to get your body moving and prepare for whatever training you're about to do.

What Happens If You Use a Sauna After Exercise?

Once you've finished training, there's no need to worry about saving your energy for the workout ahead. You can sit back, enjoy the heat and give yourself some proper time to unwind.

After a run, gym session or long day of sport, spending a little time in the sauna can feel like a natural way to finish. There's some science behind this too. Research into sauna bathing has looked at its potential role in exercise recovery and cardiovascular health, although it shouldn't be treated as a shortcut to better fitness or recovery.

For athletes interested in taking recovery a little further, sauna sessions can also be paired with cold exposure. Our guide to setting up a sauna and ice bath routine for athletes at home explains how to get started without making the routine unnecessarily extreme.

How Long Should You Sauna After a Workout?

You don't need to sit in there for ages. If you're new to sauna bathing, we'd start with a shorter session and see how you feel. You can gradually work your way towards around 15 to 20 minutes if you're comfortable.

Give yourself a few minutes after training to cool down first, drink some water, and make sure you're feeling good before going in. You've already been sweating during your workout, so hydration matters. And if you feel dizzy, light-headed, or uncomfortable at any point, get out and cool down.

It’s also worth looking up how long and how often you should use a sauna.

What About Infrared vs Traditional Saunas?

Either can work well after exercise. It really comes down to the type of heat you prefer. A traditional sauna gives you that classic hotter sauna experience, while an infrared sauna operates at a lower air temperature and can feel gentler.

Having either option at home also makes consistency much easier. Instead of planning a trip to the gym or recovery centre, you can finish your workout and use your sauna when you're ready. Explore our sauna range and see what fits your space and routine.

Make Your Sauna Part of Your Training Routine

If you're building a home training or recovery space, we can help you find a sauna that works with the way you actually exercise. Explore Alpine Spas or chat with our team about whether an infrared, traditional or even wood-fired sauna would be the better fit for your home.

You can also visit one of our showrooms or explore our Product Finder to help narrow down the selection.