Why Athletes Should Use Saunas: Top Benefits

Athletes know the struggle of sore muscles and fatigue after intense training. It’s frustrating when your body feels drained, holding you back from your best performance.

But here’s the good news: saunas can help! They’re a simple way to relax your muscles, recover faster, and get back to training stronger.

Keep reading to learn why athletes swear by saunas!

Do athletes use saunas? Top Benefits of sauna for Athletes FAQs Related Articles:

Do athletes use saunas?

Top Athletes Like Ronaldo and LeBron Use Saunas for Recovery: Yes, athletes do use saunas, and many swear by their benefits for recovery and relaxation. Cristiano Ronaldo, for instance, often shares sauna photos on Instagram, showcasing his impressive physique and dedication to post-workout recovery. Similarly, LeBron James incorporates sauna sessions into his intense training routine to help his muscles recover after tough games. These elite athletes highlight how saunas have become an essential part of high-performance recovery strategies.

Recommended Frequency for Athletes: For recovery, athletes typically aim to use the sauna 2-3 times a week after intense workouts, helping to reduce muscle soreness and speed up the recovery process.

Top Benefits of sauna for Athletes

Muscle Recovery

Infrared Saunas Speed Up Muscle Recovery for Athletes: Muscle recovery is important for athletes because it helps them recover quickly from tough workouts, reduce soreness, and perform better next time. A study from 2022 found that just one session in an infrared sauna helped reduce muscle soreness and improve strength the day after exercising. Infrared heat helps restore muscle and nerve function faster post-workout , making recovery more efficient. The lower, more tolerable temperatures in infrared saunas allow athletes to stay in longer, promoting deep heat penetration, which accelerates recovery. This means athletes can recover faster and do better, thanks to the heat from the sauna.

Improved Blood Flow for Muscle Repair: The heat helps improve blood flow, bringing more oxygen and nutrients to the muscles, which helps them heal faster.

Combining Heat and Cold for Better Results: Alternating heat and cold reduces inflammation and enhances recovery , making it a powerful strategy when combined with sauna use.

Natural Hormone Boost for Recovery: Sauna use naturally increases growth hormone, aiding muscle recovery and growth.

Improved Circulation

Improved circulation delivers more oxygen and nutrients to muscles, aiding athletic recovery and performance. Sauna use enhances blood flow, speeding up post-workout recovery.

Immune System Support

A strong immune system is crucial for athletes to stay healthy and perform at their best.

It helps them fight off illness, recover faster, and maintain energy during intense training.

Think of it like a car: the engine needs to be regularly maintained to keep the car running smoothly and avoid breakdowns.

Similarly, an athlete’s immune system needs care to prevent getting sick and to recover quickly from intense physical exertion.

A recent study shows that sauna use can boost the immune system by increasing the levels of immune markers that help fight infections.

Improved Sleep Quality

Improved sleep quality is crucial for athletes because it helps them recover faster, boosts energy levels, and enhances overall performance.

When athletes sleep better, they can focus more during training, reduce the risk of injury, and perform at their best.

A study found that 83.5% of sauna users reported improved sleep after sauna sessions.

Sauna-bathing may contribute to better rest by promoting relaxation and reducing stress, which are key to a restful night.

Improved cardiovascular health

Improved cardiovascular health can significantly enhance athletic performance by boosting stamina, speeding up recovery, and reducing the risk of heart-related issues, and regular sauna use is an effective way to support heart health.

A 2018 study revealed that individuals who used the sauna 2–3 times per week had a 29% lower risk of cardiovascular mortality, while those who used it 4–7 times per week experienced a remarkable 77% reduction.

“The cardiovascular effects of sauna have been well documented. It lowers blood pressure and benefits blood vessels,” notes Dr. Thomas H. Lee , an internist and cardiologist.

With heart disease remaining the leading cause of death, claiming a life every 33 seconds, according to the CDC , sauna sessions offer more than just relaxation; they provide a powerful, science-backed way to protect and strengthen your heart over time.

Stress relief

Sauna Helps Athletes Manage Daily Stress: Stress relief is crucial for athletes to maintain both physical and mental health. When you're constantly pushing your body to its limits, stress can quickly build up, affecting performance and recovery.

Frequent Sauna Use Lowers Mental Stress: Research shows that men who used the sauna more frequently were 70% less likely to experience mental stress compared to those who used it just once a week. This highlights how regular sauna use can be a powerful stress-management tool.

Relaxation From Heat Boosts Focus and Mood: Sauna-induced relaxation not only reduces stress but also enhances mental clarity, improves mood, and boosts focus. These benefits contribute directly to better performance during training and competitions.

Sauna Is Effective, But It’s Not a Standalone Solution: Don’t rely solely on the sauna to improve your health. As an athlete, combine sauna sessions with regular exercise, a balanced diet, and plenty of rest for overall physical and mental well-being.

Summary

Using a sauna helps you recover faster, boost circulation, strengthen your immune system, sleep better, improve heart health, and reduce stress. When combined with proper training and care, sauna sessions can give you a powerful edge in your athletic performance and recovery.

Task/Recommendation	✅
Drink water before and after sauna use	✅
Limit sauna sessions to 10–20 minutes	✅
Allow your body to cool down gradually	✅
Use the sauna 2–3 times per week after workouts	✅
Wait at least 30 minutes before sleep after use	✅
Combine sauna use with proper diet and rest	✅
Avoid relying only on sauna for health	✅
Consult a doctor if you have medical conditions	✅
Use a clean, VOC-free, low-EMF sauna	✅

FAQs

Can athletes use a sauna every day?

Athletes can use a sauna every day, but moderation is key to avoid overuse. Stick to 15-20 minutes daily to prevent dehydration or heat exhaustion. Always stay hydrated and listen to your body. If you feel dizzy or unwell, stop immediately.

Is it safe for athletes to combine saunas with cold therapy?

Athletes can safely combine saunas with cold therapy if done correctly. Many athletes use this combination to boost recovery and reduce muscle soreness. However, they should stay hydrated, avoid prolonged sessions, and consult a doctor if they have health concerns.

What is the best time of day for athletes to use a sauna?

The best time for athletes to use a sauna is after a workout. It helps relax muscles, improves recovery, and reduces soreness. Wait at least 15 to 30 minutes after exercising before entering the sauna to cool down and rehydrate properly.

Does sauna use help with weight management or making weight for competitions?

Saunas can help athletes manage weight, especially for weight-class competitions, by enabling rapid water weight loss. Athletes can shed several pounds in a single session, depending on duration and heat intensity. However, excessive sauna use can lead to dehydration, which negatively impacts performance. Saunas should be used alongside proper nutrition and hydration, not as the sole method for weight cutting.