Should you visit the sauna after your workout?

You’ve just finished a tough workout. While some teammates head for an ice bath, others choose heat. Many athletes swear by sauna sessions after training, or even as part of marathon recovery, but is it right for you?

“The moment I step into the sauna after training, it feels like I’m giving my body permission to slow down,” says Florencia Guarco, On Ambassador and fitness coach. “My muscles start to relax, my breathing deepens, and my mind settles. It’s like hitting a reset on my body and nervous system, the perfect balance after the intensity of a workout.”

Rooted in Nordic traditions and endurance sport culture, saunas have long been spaces for recovery and connection. And science backs it up. Regular sauna use can support cardiovascular, pulmonary and immune health benefits, while also lowering the risk of high blood pressure, stroke and even the flu.

Of course, recovery is all about balance. The sauna can be a powerful tool, but only when used with intention.

Aid muscle recovery

A post-workout sauna session does more than just feel good. The heat opens up your blood vessels, boosting circulation and getting more oxygen and nutrients to your muscles. That same increased blood flow also helps flush out lactic acid and other waste, easing soreness and stiffness.

When Guarco uses the sauna consistently, she notices her muscles recover faster, she sleeps better, and her body just feels lighter. “I can literally feel the toxins leaving my system while I’m in there.”

You also might notice a faster, more effective recovery that helps you stay consistent with training.

Decompress mentally 

Recovery isn’t just physical. Your mind needs it too. After a tough workout (or tough day), the sauna offers a chance to slow down and reset. For many, it’s a ritual: a quiet space to breathe, reflect and let go. 

“The sauna is my quiet time,” says Guarco. “I focus on my breathing, let the heat do its work, and enjoy that calmness and darkness that really helps balance my nervous system. It’s become a little ritual of reflection and gratitude after training. The heat helps ease muscle tension while nudging your nervous system out of fight-or-flight mode.

It also sparks the release of endorphins — natural mood boosters — leaving you calmer and more at ease. “There’s also a mental clarity that comes with it,” says Guarco. “I walk out feeling grounded, rebalanced, and ready to take on whatever’s next.”

Support long-term cardiovascular health 

Regular sauna sessions can do more than help you recover after a workout. They can also support your heart health over time. Research suggests consistent use may help lower blood pressure, reduce inflammation, improve blood vessels and even cut the risk of heart disease, heart attack and stroke.

The heat widens your blood vessels, boosts circulation and activates your cardiovascular system (a bit like moderate exercise).

Saunas can offer plenty of benefits, but they’re not a one-size-fits-all solution. Just like ice baths, they come with limitations and risks.

You should know when a sauna session might not support you – or even slow your recovery. Always use saunas safely and effectively.

Watch for dehydration

Saunas make you sweat — a lot. Right after an intense workout, extra sweating can increase your risk of dehydration when you're already low on fluids. This may lead to dizziness, headaches and in more serious cases, heat exhaustion.

Stay ahead of it by drinking water or an electrolyte drink before and after your session. Skip alcohol and caffeine, which act as diuretics and will dehydrate you further. Alcohol also raises the risk of hypotension (low blood pressure) and arrhythmia (irregular heartbeat), so it’s best to avoid.

As for time, start small. 10 to 20 minutes per sauna session is a safe range, but if you’re new to the sauna, stick to the shorter side until your body adjusts.

Don’t ignore underlying health issues

Saunas are generally safe for most people, but if you have heart concerns, it’s best to be cautious. Anyone with low blood pressure or a history of heart problems should check with their doctor before using a sauna. Because heat naturally lowers blood pressure, it can make certain conditions worse.

Avoid overheating

Too much time in the sauna can push your body past its limit, leading to heatstroke or even heat exhaustion, especially if you’re new to it. While 10 to 20 minutes per session is a guideline, focus on how you feel. If you feel uncomfortably hot after a few minutes, step out and cool down.

What you wear matters, too. Breathable, loose-fitting cotton or linen helps release heat while moisture-wicking gear like the On Train Shorts keeps you comfortable. Skip synthetics like nylon or spandex, which can trap heat. And if you prefer more skin exposed to the heat, a swimsuit or the Studio bra and a pair of shorts are simple choices.

Practice clean sauna etiquette

Saunas are meant for relaxation. However, in shared spaces, they can also harbor bacteria and fungi (like athlete's foot). That’s why good hygiene matters, for you and others.

Shower before and after your session, sit on a towel instead of directly on the bench and wear flip-flops or sandals inside.

Not all saunas are the same. Steam, dry and infrared each bring a slightly different experience and potential benefits. You might stick to one style or mix it up depending on your training goals and preferences. 

• Steam sauna: Warm, humid air (100 – 120 degrees F) creates a spa-like feel. The moisture hydrates skin, opens sinuses and delivers a gentler heat.  

• Dry sauna: The classic setup. Heated stones or electric heaters raise temperatures to 160 – 200 degrees F. The dry, high-heat promotes circulation and cardiovascular health, but can feel overwhelming to some.

Infrared sauna: Instead of heating the air, infrared waves heat your body directly at 120 – 150 degrees F. The lower temps allow for longer sessions while still delivering deep muscle and circulation benefits. Though rising in popularity, they’re less common than dry or steam saunas.

Used consistently, the sauna can become a ritual as much as recovery. Guarco affirms: “Recovery isn’t a luxury, it’s a part of training. When you take time to rest and recover, you perform better, move better, and stay consistent.”

Like breathwork or meditation, it’s a chance to slow down, clear your head and let your body reset.

“At first, it was just something I tried out, but it quickly became a non-negotiable part of my routine,” says Guarco. After a few sessions, I realized how much calmer and more refreshed I felt. It’s not just physical recovery, for me it’s a full-body recharge.”

Shared with friends or training partners, it’s also a social space and way to connect and unwind. Pair the heat with cozy post-session layers, like a soft sweater or loose cotton T-shirt, and you’ll leave feeling restored inside and out.

Remember, using the sauna is a habit that builds over time. Let sauna time support your bigger training goals, whether that’s preparing for your first marathon or simply feeling better day to day.