Best Time to Use a Sauna: When to Use a Sauna and Ideal Sauna Time
Sweating it out in a sauna feels amazing, but did you know it can also reduce stress, improve heart health, relieve pain, and even boost your immune system?
The problem is that using a sauna at the wrong time might not give you the full benefits or worse, leave you feeling dizzy or dehydrated. Do not waste your session. Learn the best time to sauna!
Key takeaways
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Time Your Sauna Right: Morning sessions boost energy, while evening saunas aid relaxation and sleep.
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Sauna and Workouts: Use a sauna after exercise for muscle recovery; pre-workout sessions should be brief.
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Stay Hydrated: Drink water before and after to prevent dehydration; avoid alcohol and caffeine.
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Listen to Your Body: Avoid saunas if you're sick, pregnant, dehydrated, or have certain health conditions.
- Enhance Your Routine: Combine sauna sessions with breathwork, stretching, or cold therapy for added benefits.
Why Sauna Timing Matters for Maximizing Benefits
The timing of your sauna session plays a big role in maximizing its benefits. Using a sauna in the morning can boost energy and improve circulation, while an evening session helps relax muscles and improve sleep.
If you work out, stepping into the sauna afterward speeds up muscle recovery by increasing blood flow.
Before a workout, it may warm up muscles, but too much heat can reduce performance.
"Research shows that athletes experience less muscle soreness and feel more recovered after using an infrared sauna.
After exercise, a sauna can help maintain higher blood flow through any of the muscles you worked," says Dr. Christopher Minson, a human physiology professor, researcher, and innovator.
Dr. Andrew Weil, an integrative medicine expert and author, notes that while sauna use can cleanse the skin and soothe sore muscles, individuals with high blood pressure or heart conditions should consult a physician before stepping into the heat.
The best time depends on your goals, but avoiding a sauna right after eating or when dehydrated prevents discomfort. Choosing the right timing ensures you get the most from every session.
Morning vs. Evening Sauna: Which Is Better?
Choosing between a morning or evening sauna depends on your goals. A morning session can boost circulation, increase alertness, and help prepare you for the day.
On the other hand, an evening sauna promotes relaxation and can improve sleep quality by helping the body unwind.
If your focus is weight loss, morning saunas may help kickstart metabolism, while evening sessions aid recovery and stress relief.
"Hit the right temperature. Saunas are safest at 140°F; whirlpools/hot tubs at 100°F—but make sure you get out before you feel woozy.
Higher temps or too-long stays can trigger everything from falling blood pressure to dehydration," says Dr. Mehmet Oz, a surgeon, author, and TV host.
Keeping sessions within safe limits ensures you enjoy the benefits without unwanted side effects.
Sauna Before or After a Workout?
Using a sauna before exercise can warm up muscles and improve flexibility, making it ideal before stretching or light activity.
However, a post-workout sauna is generally more beneficial for muscle recovery, reducing soreness, and promoting relaxation.
"Man, the gym was hot as hell today—like a sauna," says Dwayne Johnson. "But we pushed hard and made progress."
That heat can be tough, but it can also work in your favor when used the right way. A sauna session after a workout speeds up muscle recovery by increasing circulation, easing tension, and helping you bounce back faster.
"I routinely recommend the saunas as a quick way – 20 minutes, four times a week – to preserve the brain that hasn’t been hurt," says Dr. David Burke, a pediatrician specializing in integrative medicine.
Hydration is key, as sweating can lead to dehydration, whether before or after a workout.
Sauna Timing for Weight Loss
Using a sauna at the right time can support weight loss by boosting metabolism and calorie burn.
Morning sessions may help jumpstart fat burning, while evening use can relax muscles and improve sleep, which also supports weight management.
The best time depends on your routine, but using a sauna after a workout enhances recovery and keeps your metabolism active.
"Sauna use after exercise offers several benefits for recovery and overall well-being," says Wan Na Chun, MPH RD CPT, a public health dietitian, trainer, and blogger.
Staying inside for 15–20 minutes is enough to maximize benefits without overdoing it. For steady results, aim for 3–5 sessions per week.
Fitting Sauna Into Your Daily Schedule
Fitting a sauna session into your daily routine depends on your lifestyle and goals. A morning sauna can boost circulation and wake you up, making it a great start to the day.
If you are busy, a short session during lunch can help reset your focus. After a workout, a sauna aids muscle recovery, but if relaxation is your goal, an evening session is better.
"Two 15-minute dry sauna sessions a day increase growth hormone release by 500 percent," says Dr. Mark Hyman, a functional medicine doctor, author, and speaker. The key is finding a schedule that fits seamlessly.
How Often Should You Use a Sauna?
How often you should use a sauna depends on your body, lifestyle, and goals. Most people benefit from three to four sessions per week, but daily use is generally safe if you stay hydrated and listen to your body.
Overdoing it, however, can lead to dehydration, dizziness, or fatigue. Beginners should start with two to three sessions per week to let their body adjust.
Older adults may want to sauna less often, especially if they have health concerns. Pay attention to how you feel, and adjust your routine accordingly.
Sauna and Nutrition: Eating Before or After a Session
Using a sauna before exercise can warm up muscles and improve flexibility, making it ideal before stretching or light activity.
However, a post-workout sauna is generally more beneficial for muscle recovery, reducing soreness, and promoting relaxation.
Hydration is key, as sweating can lead to dehydration, whether before or after a workout.
Hydration and Sauna: When to Drink Water
Staying hydrated is crucial when using a sauna. Mayo Clinic recommends, "To prevent dehydration, drink plenty of fluids and eat foods high in water such as fruits and vegetables."
Sweating in a sauna helps detoxify the body, but it also increases the risk of dehydration.
Drinking water before and after your session keeps you feeling refreshed and prevents dizziness.
If you start to feel lightheaded, step out immediately and rehydrate. Avoid alcohol and caffeine, as they make dehydration worse.
A well-hydrated body handles heat better, ensuring you get the most from every sauna session.
Seasonal Considerations: Sauna in Summer vs. Winter
Sauna use changes with the seasons, offering unique benefits in both summer and winter.
In cold weather, a sauna warms the body, improves circulation, and helps fight winter blues.
Many people stay inside longer to enjoy the heat, but hydration is key since dry air can dehydrate quickly.
In summer, a sauna may seem unnecessary, but it actually helps the body adapt to heat, making hot days feel more bearable. Sessions should be shorter, as the body is already exposed to high temperatures.
When to Avoid Using a Sauna
Certain Health Conditions
Avoid the sauna if you have high blood pressure, heart disease, or if you are pregnant. Additionally, steer clear of sauna use after consuming alcohol or when taking medications that affect heat sensitivity.
If you experience dizziness or discomfort, exit immediately. According to a study, sauna bathing was once thought to be unsafe for people with chronic heart failure, but research shows it can actually improve heart function when used correctly.
Over four weeks, patients saw increased heart efficiency and reduced heart strain, highlighting the potential benefits when done under proper guidance.
Pregnancy
Using a sauna while pregnant can be risky. Doctors recommend avoiding it because high temperatures can lead to overheating, dizziness, and dehydration.
Some studies suggest that using saunas and hot tubs early in pregnancy, especially for long periods of time, is associated with birth defects.
Your core body temperature rises when you use saunas and hot tubs, and this rise in temperature can be harmful to your fetus.
During the first trimester, excessive heat exposure may increase the risk of miscarriage, as the developing fetus is highly sensitive to temperature changes.
High Blood Pressure
If you have high blood pressure, saunas can be risky. The heat causes blood vessels to expand, which can lead to a sudden drop in pressure when standing up.
This can cause dizziness or fainting. If you take medication for hypertension, be cautious—some drugs lower blood pressure, and combined with the sauna’s effects, this can lead to dangerous drops.
Dehydration Risk
Saunas make you sweat, which helps eliminate toxins but also increases the risk of dehydration.
Early signs include dizziness, dry mouth, and fatigue. Those most at risk include older adults, children, and people taking diuretics.
Mixing Alcohol with Saunas
Drinking alcohol before using a sauna is dangerous. Alcohol dehydrates the body, and when combined with sauna heat, this can lead to dizziness, fainting, or even heat stroke.
The heat from the sauna dilates blood vessels, and when mixed with alcohol’s effects, this can cause sudden drops in blood pressure.
According to a study, deaths in saunas are rare, but alcohol plays a major role in the cases that do occur.
Nearly 50% of all recorded sauna-related deaths involved alcohol consumption, emphasizing the importance of staying sober while using one.
To stay safe, avoid drinking before or during a sauna session and never leave an intoxicated person alone in the heat.
Sick
Saunas are often thought to help with colds, but they can actually make symptoms worse.
If you have a fever, using a sauna can raise your body temperature too much, making you feel worse.
People with asthma or other breathing conditions should be cautious in a sauna. The heat and humidity can either soothe airways or trigger breathing difficulties.
If you start feeling lightheaded or have difficulty breathing in a sauna, leave immediately.
Breathing Problems
People with asthma or other breathing conditions should be cautious in a sauna. The heat and humidity can either soothe airways or trigger breathing difficulties.
Some individuals find that saunas ease their symptoms, while others experience shortness of breath.
Lung disease sufferers may struggle with the intense heat, and those with sleep apnea might find their breathing worsens.
If you start feeling lightheaded or have difficulty breathing in a sauna, leave immediately.
Always listen to your body and consult your doctor if you have concerns about sauna use and respiratory health.
Heat Sensitivity
Individuals with heat sensitivity should limit their time in the sauna and monitor how their body reacts.
Overheating can cause dizziness and fatigue, so it’s important to listen to your body and take breaks as needed.
Medication Warnings
Certain medications can make sauna use dangerous. Diuretics increase fluid loss, raising the risk of dehydration.
Blood pressure medications may interact with sauna heat, leading to sudden drops in pressure. If you take medication regularly, check with your doctor before using a sauna.
Sauna and Other Wellness Routines
Cold Therapy & Showers – Benefits of hot & cold contrast
Alternating between hot and cold therapy can improve circulation, reduce muscle soreness, and boost recovery.
A cold shower or ice bath after a sauna session can invigorate the body and enhance the benefits of heat exposure.
Breathwork Basics – Deep breathing for relaxation & focus
Breathwork is a powerful tool that enhances both relaxation and focus. By practicing controlled breathing, you signal your body to shift into a calmer state, reducing stress and improving mental clarity.
Mindful Moments – Meditation & self-reflection tips
A sauna is a great place for meditation and self-reflection. The quiet, warm environment allows for deep breathing and relaxation, helping to reduce stress and improve mental clarity.
Stretch & Flow – Yoga & flexibility routines
The sauna’s heat helps loosen muscles, making it a good time for gentle stretching or yoga poses. This can improve flexibility and aid in post-workout recovery.
Aromatherapy in Sauna – Essential oils & infusions
Using essential oils like eucalyptus or lavender in a sauna enhances relaxation and provides respiratory benefits.
Dry Brushing Detox – Boost circulation & skin health
Before stepping into a sauna, dry brushing can give your body an extra boost. The firm, gentle strokes wake up your skin by increasing blood flow and helping your body flush out toxins.
How Late Is Too Late to Use a Sauna?
Using a sauna too late at night can mess with your sleep. If you use it too close to bedtime, especially after 10 PM, the heat can raise your body temperature and make it harder to fall asleep.
Some people find that late-night sauna use disrupts deep sleep and REM sleep. To avoid these issues, it’s best to stop at least an hour before bed, giving your body enough time to cool down.
