The short answer
A sauna after exercise is reasonable and may add a little: in small trials it improved endurance in runners, and adding 15 minutes after workouts lowered blood pressure more than exercise alone. Rehydrate first, keep it to 10 to 20 minutes, and skip it if you feel faint, overheated or are very dehydrated after a long session.
On this page
What are the possible benefits?
- Endurance. Six competitive runners who used a humid sauna for about 30 minutes after training for three weeks could run 32% longer before exhaustion, probably because their blood plasma volume rose. See muscle recovery.
- Blood pressure and fitness. In a Finnish trial, inactive adults who added a 15-minute sauna after each workout for 8 weeks had systolic blood pressure about 8 mmHg lower and slightly better fitness than those who only exercised.
- Recovery. A mild infrared sauna helped jump height recover a little after an endurance session in ten men, but made no difference after strength training.
These are small studies. Treat them as hints, not guarantees.
A sensible post-workout routine
- Cool down and drink 300 to 500 ml of water, more after a long or hot session.
- Shower.
- Sauna for 10 to 20 minutes on a bench that feels comfortable.
- Cool down with a shower and rest.
- Drink again and have something to eat if it’s a mealtime.
When should you skip it?
- After a very long or hot session, such as a half marathon, when you may already be dehydrated.
- If you feel dizzy, faint or sick.
- If you’ve been drinking alcohol.
- If you’re ill or have a fever.
Sauna or cold plunge after training?
They do different things. Cold water immersion may ease muscle soreness slightly, but a 12-week trial found it blunted gains in strength and muscle size when used after every strength session. A sauna doesn’t appear to have that downside. If building muscle is the goal, keep cold plunges away from your strength days. See cold plunge benefits.
Keep reading
- Drinking water and hydration in the sauna
How much fluid you lose in a sauna, how much to drink before and after, whether you need electrolytes, and the signs of dehydration.
- How long should you stay in a sauna?
How long to stay in a sauna for beginners and regular users, what the Finnish studies used, and the signs that it's time to get out.
- How often should you use a sauna?
How many sauna sessions a week the research links with health benefits, whether daily saunas are safe and how to build up.
Common questions
How long should I wait after exercise before a sauna?
There is no fixed rule. The trials used the sauna straight after training. If you're very hot or sweaty, cool down and drink for 5 to 10 minutes first.
Is a sauna before a workout a good idea?
Generally not. It raises your heart rate and temperature and can dehydrate you, which makes exercise harder and less safe.
Should I do a sauna or ice bath after the gym?
It depends on your goal. Cold water may ease soreness slightly but can blunt muscle gains from strength training. A sauna doesn't seem to blunt gains, but its recovery benefits are less tested.
References
- Scoon GS et al. Effect of post-exercise sauna bathing on the endurance performance of competitive male runners. Journal of Science and Medicine in Sport, 2007.pubmed.ncbi.nlm.nih.gov
- Lee E et al. Effects of regular sauna bathing in conjunction with exercise on cardiovascular function: a multi-arm, randomized controlled trial. American Journal of Physiology, 2022.pubmed.ncbi.nlm.nih.gov
- Mero A et al. Effects of far-infrared sauna bathing on recovery from strength and endurance training sessions in men. SpringerPlus, 2015.pubmed.ncbi.nlm.nih.gov
- Roberts LA et al. Post-exercise cold water immersion attenuates acute anabolic signalling and long-term adaptations in muscle to strength training. Journal of Physiology, 2015.pubmed.ncbi.nlm.nih.gov
- NHS. Dehydration.nhs.uk
First published 4 November 2026. Spotted an error? Tell us and we'll correct it. Read our editorial policy.