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Benefits of Saunas after Workouts

Saunas are wonderful for many reasons but in this post I want to focus on sauna benefits for those of you working out.

Before I jump into the benefits of saunas after workouts, I want all of you to understand that more is not always better. Be careful when doing saunas after workouts. Limit sauna time to no longer than 20 minutes to avoid over-exerting your body. If you have never used a sauna before or are new to sauna, start with shorter periods of time. Listen to your body, it will tell you if you’re spending too long in the sauna after workouts.

I highly suggest to drink at least one full glass of water before and after using a sauna, to avoid dehydration, especially after a workout. Do not drink alcohol or use recreational drugs before, during, or after sauna use. I also suggest to not eat a large meal prior to using a sauna.


1. Promotes Muscle Recovery

A good workout can often cause muscle soreness over the next few days; especially if it is a new muscle group you are working on. Sore muscles can slow down your progress if you decide to skip working out because of the pain and soreness can be a drag! Doing a sauna after your workout can really reduce delayed onset muscle soreness; also known as DOMS.

Saunas help speed recovery and reduce soreness because saunas increase circulation, which brings more oxygen-rich blood to your muscles and can help speed up muscle recovery.

2. Improves Cardiovascular Health

Using a sauna after a workout can also help to improve your cardiovascular health. The heat from the sauna helps to increase your heart rate, which can help to improve circulation and oxygen delivery to your muscles. This can also help to improve your endurance and overall cardiovascular health.

This study published by the Mayo Clinic reviewed all existing evidence of the sauna’s ability to improve cardiovascular health. It states, “Beyond pleasure and relaxation, emerging evidence suggests that sauna bathing has several health benefits, which include reduction in the risk of vascular diseases such as high blood pressure, cardiovascular disease (CVD), stroke, and neuro-cognitive diseases.”

Another study of over 2,000 men in Finland, where saunas are super popular, found that sauna use lowered risk of dying from heart disease as well as “all-cause mortality.” Spending time in the sauna decreased their chances of dying of any other cause.

3. Reduces Stress

Working out can be a great way to relieve stress, but using a sauna after your workout can take your stress relief to the next level. Saunas help to reduce stress by promoting relaxation and releasing endorphins, which are natural mood-boosters. This can help to reduce stress and anxiety, leaving you feeling more relaxed and refreshed after your workout.

4. Detoxifies the Body

Saunas can also help to detoxify the body by promoting sweating. Sweating helps to remove toxins from the body, including heavy metals and other harmful substances. This can help to improve your overall health and wellbeing, leaving you feeling refreshed and rejuvenated after your workout.

5. Boosts the Immune System

Using a sauna after a workout can also help to boost your immune system. The heat from the sauna helps to increase white blood cell production, which can help to fight off infections and other illnesses. This can help to keep you healthy and reduce your risk of getting sick.

Using a sauna after working out has a host of benefits. From promoting muscle recovery to reducing stress and boosting the immune system, saunas are a great way to help your body recover after a workout. If you haven’t tried using a sauna after your workout, give it a try and see how it can benefit your health and wellbeing. Using a sauna blanket makes it much more affordable and easy to use and store as well!


We do not have a lot of space at our Keto Condo in Maui so a sauna blanket was perfect for getting all the benefits without taking up space!

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Click HERE to get a Sauna Blanket so you can experience the benefits yourself! 

Maria Emmerich

Maria is a wellness expert who has helped clients follow a Ketogenic lifestyle to heal and lose weight for over 20 years. She has helped thousands of clients get healthy, get off medications and heal their bodies; losing weight is just a bonus. She is the international best selling author of several books including "Keto: The Complete Guide to Success on the Ketogenic Diet.".

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