When to use the sauna

The Sauna: A Post-Workout Champion

After a workout, traditional sauna use reigns supreme. Despite the occasional overly loud whisper in the corner, it’s incredibly relaxing. However, relaxation isn’t the main draw for Dr. Rhonda Patrick, Ph.D. According to her recent scientific review published in Experimental Gerontology, proper sauna practice can significantly boost longevity.

 

Benefits of Regular Sauna Use

Dr. Patrick’s review highlights several benefits of regular sauna use: reducing the risk of death, enhancing cardiovascular and brain health, decreasing inflammation, improving muscle recovery, and reducing sarcopenia (muscle breakdown that happens naturally with age).

Timing Your Sauna Sessions

To maximize these benefits, the timing and duration of your sauna sessions are crucial. “It’s essential to time your sauna sessions around your workouts just right since it can make or break workout performance,” says Michael Hamlin, NSCA CPT, CSCS.

Should You Sauna Before or After Your Workout?

It depends on your goals. “Using a sauna before your workout can help initiate the warmup process by increasing blood flow and core body temperature,” Hamlin explains. However, he cautions that it’s no substitute for a regular pre-workout warmup and recommends limiting pre-workout sauna sessions to five minutes to avoid sapping your energy.

The most significant benefits from sauna use, according to Dr. Patrick, start appearing between 20 to 30 minutes. Hence, saving the sauna for after your workout might be the better move. “I like to do it right after my exercise. I hop on my bike then get in the sauna,” she says.

Ideal Sauna Temperature, Humidity, and Duration

Dr. Patrick has developed a precise sauna protocol based on traditional Finnish sauna studies. Here’s her breakdown:

• Temperature: 176 to 194 degrees Fahrenheit

• Duration: 20 to 30 minutes

• Humidity: 10 to 20 percent

This protocol has shown to maximize heart and brain health benefits, but it’s important to consult your doctor before using a sauna to ensure it’s safe for you.

How Regular Sauna Use Benefits Your Workouts

“Evidence seems to suggest sauna use may improve endurance exercise,” says Dr. Patrick. Sauna use mimics moderate aerobic cardiovascular exercise, elevating heart rate and core body temperature. Afterward, blood pressure and resting heart rate decrease, and endorphins are released into the brain. Improved circulation from the sauna can also help deliver nutrients and oxygen to tired muscles more efficiently.

Repeated sauna use optimizes your body’s stress response via heat shock proteins, which protect proteins inside your cells to keep their structure intact. These proteins help prevent the formation of plaques in the arteries and brain, a natural degradation that happens with age.

How Long Should You Stay in the Sauna?

Five to 30 minutes is typical, but your tolerance and workout intensity matter. Dr. Patrick recommends starting with shorter sessions and gradually increasing duration. She stays in for 20 to 30 minutes after intense workouts, but longer when she hasn’t exercised.

Can You Use a Sauna Every Day?

Yes, daily sauna use is generally safe. “The benefits of frequent sauna use occur in a dose-dependent manner. The more frequent the sauna bathing, the more robust the benefits,” says Dr. Patrick. Studies have shown that frequent sauna use significantly reduces the risk of sudden cardiac death and dementia.

Dr. Patrick aims for at least four days a week to maximize benefits, though she adjusts based on her schedule.

When to Skip the Sauna

Sauna bathing shouldn’t replace exercise. Dr. Patrick emphasizes the importance of exercise for overall health. Ensure your body is prepared for the stress of a sauna session by staying hydrated. If you feel lightheaded, dizzy, or ill, get out and cool down. Extreme heat may not be safe for everyone, so consult your healthcare provider if you have underlying medical conditions like heart disease or low blood pressure.

References

1. Patrick, R. et al (2021). Sauna use as a lifestyle practice to extend healthspan. ScienceDirect

2. Laukkanen, T. et al (2015). Association between sauna bathing and fatal cardiovascular and all-cause mortality events. JAMA

3. Laukkanen, T. et al (2017). Sauna bathing is inversely associated with dementia and Alzheimer’s disease in middle-aged Finnish men. Age and Aging