Can You Do a Sauna Before Your Workout?

Can you do a sauna before your workout? The short answer is yes, you can.

If you want to learn more about the benefits of saunas and how they can impact your workout routine, read on. We’ll give you all the information you need to make the best decision for your health and fitness goals.

Benefits of Pre-Workout Sauna

Pre-workout saunas are becoming increasingly popular among athletes and gym-goers. Sauna sessions before exercise can provide a range of potential health benefits such as improving your cardiovascular health, enhancing your performance, and aiding in muscle recovery. While there is still research being done on the exact benefits, the evidence so far points to the positive effects of saunas. Let’s take a closer look at some of these potential benefits.

Increased circulation

Prior to a workout, using a sauna can help your body in many ways. One of the key benefits is increased circulation. When you use the sauna prior to exercise, your body temperature increases — similar to how it does when engaging in physical activity. This helps increase the flow of blood throughout your body, which can enable you to receive optimal oxygen and nutrient delivery to working muscles during exercise. This can lead to an improved workout performance and enhanced recovery after intense physical activity. Additionally, increased circulation enables an increase in blood volume; therefore, your heart needs to work less hard — assisting you with feeling less fatigued while exercising or engaging in other physical activities.

Improved muscle recovery

A sauna before a workout has been researched and explored as a method of improving both performance and recovery. Studies have shown that taking a pre-workout sauna or steam bath can reduce blood lactate levels, improve exercise performance, increase endurance capacity and reduce fatigue. It is believed that these benefits occur due to the extreme heat, which causes an increase blood flow and improved circulation, fueling your muscles with increased oxygen and nutrients, while reducing inflammation. Resulting in improved muscle recovery, quicker post-workout fatigue elimination and an enhanced ability to build muscle strength. With regular use of pre-workout saunas or steam baths, you may find it easier to reach your fitness goals more quickly.

Improved mental clarity

When it comes to pre-workout saunas, improved mental clarity is one of the main benefits. The combination of deep breathing and heat can help increase blood flow and oxygen to the brain, resulting in increased focus and concentration. Saunas also appear to reduce fatigue and stress by flooding your body with endorphins, which are naturally occurring hormones responsible for producing feelings of happiness. The reduced stress response allows athletes to enter a workout with a clear head, so they can push themselves harder in the gym without worrying about anything else. With improved mental clarity comes better physical performance and increased energy levels due to increased oxygen levels in your body. Many athletes report that pre-workout saunas helps them stay focused on their goal while also helping them move faster and stronger during their workouts.

Pre-Workout Sauna Tips

Using a sauna pre-workout can be a great way to get your body warm and ready for a workout. Not only can it help you sweat out toxins, it can also help improve your cardio and promote muscle recovery. But there are some things you need to consider before jumping into a sauna before your workout. Let’s look at some pre-workout sauna tips.

Start with a short session

Before you hit up the sauna for a sweat-filled pre-workout session, it’s best to start with a short session. A good rule of thumb is to spend no more than 10 minutes your first two times using the sauna. This gives your body time to adjust to the heat before you go longer and encourages your body to regulate its core temperature so you can work out without any issues. During this time, it’s important to drink plenty of water — dehydration could occur otherwise.

Once you have warmed up in the sauna for 10 minutes or so, you can start to gradually increase your workout in the sauna. Start by doing light exercises such as squats or walking lunges when in the sauna. These exercises will raise your heart rate slightly but not place too much strain on your muscles and allow you time to acclimate gradually as well as provide you with enough oxygen and hydration throughout the exercise session.

When doing higher intensity exercises like sprints or high-intensity intervals, it’s best to limit yourself to about 15 minutes or less in order for your body not become overwhelmed by the heat before completing a workout. After exercising in the sauna, make sure that you cool down slowly before leaving and rehydrate fully with electrolytes and water afterward so that your body isn’t left depleted after working out in such temperatures!

Stay hydrated

Drinking plenty of water before, during and after a sauna session is essential when using the sauna pre-workout. The extreme temperatures associated with a sauna can drastically increase dehydration. The combination of physical activity and warm conditions can cause severe levels of dehydration if caution is not taken. Drinking at least 6-8 glasses of water per day is essential for proper hydration as well as for proper functioning of all bodily organs. Additionally, during the sauna session it’s important to take frequent breaks and drink at least 1 glass of water every 15 minutes or so in order to replenish lost fluids from sweating. Furthermore, it can be beneficial to have a glass of electrolyte-enhanced fluids, such as coconut water or regular sports drinks, prior to your sauna session in order to prevent any electrolyte imbalances that may arise from perspiration due to the intense heat.

Avoid over-heating

The purpose of a pre-work sauna is to warm your muscles up and increase circulation, not to heat your body to a dangerous level. It is important that you set an intentional limit on how hot the sauna should be and how long you plan to stay in it. Spending too much time in high temperatures can be dangerous, so the best rule of thumb is to enter the sauna for no more than 10 minutes at a time and keep it between 120 – 150 degrees Fahrenheit.

Be sure to hydrate before, during and after your sauna session as dehydration is a major risk with this kind of activity. Monitor your body temperature closely while in the sauna by tracking your heart rate. Your heart rate should remain close to what it would be at rest or take no more than a 20% increase – if it suddenly spikes drastically, it’s time for you to exit the room immediately!

It’s also important that you use common sense when feeling faint or dizzy during any sauna session – don’t try to push yourself too hard as this could lead to dangerous heatstroke symptoms occurring. To reduce any risks involved with pre-workout sauna sessions, make sure that you have someone supervising you during this time and seek medical advice from your doctor before beginning any new routines.

Post-Workout Sauna Tips

A sauna before your workout can offer numerous benefits, from reducing stress to improving circulation. And it’s not just for athletes – any person looking to improve their health, fitness, and overall well-being can benefit from taking a sauna before their next workout. In this article, we will give you some insider tips on how to use a sauna before your next workout session.

Use a lower temperature

Using a sauna before your workout can provide many benefits, but it can also be dangerous if the sauna environment is too hot. High temperatures can cause discomfort, increased heart rate and even heatstroke. To ensure that the experience is safe and beneficial, set the temperature to a moderate level. When using a traditional sauna, aim for between 140-180°F (60-80°C). If you are using an infrared sauna, keep it below 140°F (60°C). Make sure you also take periodic breaks to cool down before re-entering the sauna. Another way to reduce risk is to limit your time in the sauna; spend no more than 15 minutes per session.

Take short breaks

If you’re considering doing a sauna before your workout, it’s important to take regular breaks throughout the session. Spending too long in a sauna can cause your core body temperature to rise rapidly, and this puts tremendous strain on your body. To avoid this, it’s best to limit your time in the sauna to 10-15 minutes at a time. During this time, focus on breathing slowly, deeply and comfortably as you relax and let heat do its work.

Take short breaks every five minutes or so where you can step outside of the sauna for a few seconds at a time. This will allow you to cool off and also register how hot your body is feeling. During these breaks take slow sips of water to ensure that you stay hydrated during the session. Keep track of how warm your body temperature is feeling; if it goes above 104°F (40°C) it’s best to temporarily stop altogether until your temperature normalizes again.

Cool down slowly

As with any intense physical activity, you must remember to cool down slowly and give your body time to adjust to the change in temperature. After leaving the sauna, avoid sudden environmental changes, such as jumping into a cold pool or shower or going outside on a cold day, especially if you are still sweaty. It’s best to take it slow and allow your body to cool down gradually. If possible, sit or lie down in a comfortable, air-conditioned room until your heart rate normalizes and your skin is no longer flushed. This will help prevent heat cramps and other potential heat illness symptoms that can occur when leaving the sauna after extended periods of time. You should also drink plenty of fluids while cooling down in order to replenish any lost electrolytes or minerals from perspiration caused by sauna use.

Potential Risks of Sauna

While there are many potential short-term benefits to a sauna before a workout, there are also some potential risks associated with it. Excessive heat exposure can potentially cause dehydration, dizziness, and nausea, as well as other negative side effects. It’s important to be aware of the potential risks before you take a sauna before your workout, so let’s explore the potential risks in more detail.


One of the potential risks when using a sauna is dehydration. While sitting in a hot environment for prolonged periods of time can be beneficial, it can also cause dehydration if proper precautions are not taken. When exercising in a sauna, it is important to drink plenty of fluids before and after to avoid dehydration. If you experience dryness in your mouth or fatigue during or after you use the sauna, stop using it and drink more fluids. If symptoms persist or worsen, seek medical attention immediately. Long periods without drinking adequate fluids can lead to serious medical complications such as organ damage or even death in extreme cases. It is also important to avoid caffeine and alcohol while using a sauna as these substances are diuretics and can dehydrate the body even more quickly when combining with the heat of the sauna.

Heat exhaustion

Heat exhaustion is one of the potential risks associated with a sauna. When the body experiences extreme heat, it may cause core temperatures to rise, leading to dizziness, fatigue, headache and nausea. To reduce the risk of heat exhaustion while using a sauna, it is important to stay hydrated throughout the experience and take time to cool down after leaving the sauna. It is also important to pay attention to any warning signs of heat exhaustion before they become more serious and preventative measures should be taken as soon as possible if they do arise. Additionally, it is never recommended that anyone with cardiovascular problems participate in a sauna as this can increase one’s risk of developing health issues related to prolonged exposure in a hot environment.

Low blood pressure

One of the potential risks of sauna use is low blood pressure. When using a sauna, your body temperature increases, causing blood vessels to widen. This can lead to a drop in blood pressure, especially when immediately followed by exercise. For this reason, it’s important to pay attention to your body and take necessary precautions when doing a sauna before your workout. Before engaging in any physical activity after a sauna session, it is important to drink plenty of fluids such as water or sports drinks and wait for your heart rate and body temperature to normalize before beginning physical activity or exercising. Additionally, if you have any existing conditions such as hypertension or circulatory problems, be sure to consult with your primary care physician or specialist before using a sauna beforehand.


While there is evidence that a 15-minute sauna session could potentially improve your performance during your workout, it’s important to remember to always listen to your body and use common sense. Everyone’s body is different, and there are numerous factors that could influence the overall effect of a sauna session. Ultimately, it’s up to you to decide if a sauna session is right for you and your workout routine.

Pre- and post-workout sauna sessions can provide numerous benefits

Research has shown that pre-workout sauna sessions can enhance performance, as your body is already warmed up and can better tolerate the strain of exercise. The perspiration also induces a mild state of dehydration prior to exercise, which may push you to perform more intense bouts of exercise. Additionally, the heat has been associated with benefitting metabolic rate and increasing fat loss.

In addition to benefits before exercise, post-workout sauna sessions have various advantages as well. After a workout session, the heat will alleviate sore muscles and increase circulation throughout the body while promoting a faster recovery time. It also helps rid the body of lactic acid produced during strenuous activities, which contributes to enhanced performance during post-exercise events. Furthermore, it can even help replenish energy levels lost during physical activity and promote better sleep at night.

Overall, pre- or post-workout sauna sessions can provide numerous benefits for an individual’s physical performance and overall health objectives due to the increased production of hormones associated with improving aerobic capacity and aiding in muscle repair. Taking advantage of this opportunity may thus be worthwhile for individuals who want to maximize their workouts in terms of efficiency and recovery times.

However, it is important to take necessary precautions to avoid potential risks

However, it is important to take necessary precautions to avoid potential risks. Listen to your body and take into account any health issues that you may have before attempting a sauna session before your workout. People who have low or high blood pressure, are pregnant, have heart problems, or are dehydrated should not use a sauna pre-workout. It is also important to stay hydrated and not overheat, as this could lead to fatigue and a decrease in performance during the workout. It is recommended that you keep the temperature of the sauna at or below 60 degrees Celsius (140 Fahrenheit) if possible to prevent over heating your body. The duration of the sauna session should also be kept to approximately 10 minutes at most as a precautionary measure.

Checkout this video:

Similar Posts