Sauna Benefits After a Workout: Experts Weigh In

The world of fitness recovery is incredibly hot right now — and we mean that quite literally. Pro athletes and everyday exercisers are turning to saunas after working out, among other forms of heat therapy, for their slew of purported benefits.

“I'm a big proponent of adding heat after a workout, for everything from health reasons to performance,” says Christopher Minson, PhD, professor of human physiology at the University of Oregon.

But does getting even more toast after an already grueling workout really make a significant difference? We chatted with experts to get the piping hot tea on the benefits of sauna after exercise.

Experts Featured in This Article:

Christopher Minson, PhD, is a professor of human physiology at the University of Oregon.

Wan Na Chun, MPH, RD, CPT, is the owner of One Pot Wellness in Indianapolis, Indiana.

Is the Sauna Good For You?

Having a schvitz post-workout isn't exactly a new concept — in fact, saunas have been a part of Scandinavian culture for thousands of years, and they've been a mainstay in U.S. gyms for decades. But, in 2025, there's mounting scientific evidence to back up this long-valued practice. “We have a lot of physiological changes that happen when our body temperature gets higher,” says Minson. That's because exposing the body to high heat is a hormetic stressor, aka a micro stressor (similar to cold exposure, intermittent fasting, or anything else that causes acute stress). As a result, it triggers autophagy or the biological process in which the body cleans and repairs cells.

Sauna use, in particular, has been thought to induce a hormetic response because it activates specialized proteins in our body called heat shock proteins (HSPs), which are produced by cells in response to stressful conditions (like extreme temperatures), says Minson. These proteins can help with a whole host of processes in the body, such as cellular cleanup, immune function, and glucose regulation. “Those acute effects help make us more resilient and ready for future stressors,” says Minson, “whether it's eating something unhealthy or being exposed to chemicals in the air — you're going to have a more resilient physiology.”

Thanks to these effects, research suggests that spending time in the sauna may come with a range of benefits, from supporting longevity to promoting cognitive health. And it can be especially effective post-workout.

What Are the Benefits of Using the Sauna After a Workout?

While a sauna is almost always positive for your health, you will likely reap maximum rewards after a workout. For one, it prolongs the body temperature spike that comes from exercise, resulting in all those aforementioned perks from hormesis and HSPs. But that's just the beginning; here are all the potential benefits of a post-workout sauna:

Supports workout recovery

“Sauna use after exercise offers several benefits for recovery and overall well-being,” says Wan Na Chun, MPH, RD, CPT, and owner of One Pot Wellness in Indianapolis, Indiana. “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, explains Minson. “That will help activate and bring on the recovery process.”

Plus, sauna use can help flush out metabolic waste products (thank you, autophagy) accumulated during exercise, which can help expedite recovery, adds Chun.

Improves workout performance:

The cool thing about using a sauna after a workout: it's essentially yielding more of the same benefits that you would get from completing even more training — but without the additional impact on your body.

For this reason, Minson often tells the athletes he works with to add a sauna session after their easier fitness days, to maximize their workout's perks, without overdoing it on an active recovery day.

Another way it can help performance: “Depending on the type of exercise beforehand, it will help improve nitric oxide production,” says Minson, explaining this is a chemical messenger in your body that's important for blood flow, immunity, and, yes, workout performance.

“What's more, research has also shown that the sauna can significantly enhance sleep quality, leading to more efficient muscle recovery and better athletic ability,” says Chun.

Helps with heat adaptation:

As mentioned, saunas can be incredibly useful for helping your body become more resilient against stressors — whether they occur in everyday life or during a fitness event — including heat. “When you're exercising the heat, competing in the heat, or just living in a hot place,” says Minson, “all your cells are more used to that situation.”

This acclimation can be especially helpful for endurance athletes who often exercise in extreme conditions, says Chun, although anyone can benefit from a little extra resilience.

Boosts cardiovascular health:

A cardio-supportive workout and a sauna are a truly compatible pair. On the most straightforward level: “Sauna use can improve cardiovascular health by dilating blood vessels and enhancing blood flow,” says Chun.

“Then you get benefits like an expanded plasma volume, an increase in your red blood cell mass somewhat,” says Minson, “and overall improvements in endothelial function (health of your blood vessels) thanks to that nitric oxide.”

Promotes mindfulness:

Anecdotally, Minson says there may be some mental health benefits that arise from taking quiet time in the heat. And there's a growing body of research to back up these ideas: some newer studies suggest that saunas may not only have neuroprotective benefits but also the ability to help promote physical relaxation.

Can Using a Sauna Replace Exercise?

Despite so many parallel benefits, it's important to note that a sauna does not replace exercise, says Minson. “If you're only going to do one thing for your health, then it should be exercise, full stop.”

Sauna time alone won't get you nearly the range of benefits you get from exercise, like increases in muscle strength, balance, coordination, power, and more — which are crucial at all stages of life.

Health Risks of Using a Sauna

For the most part, saunas can be a safe wellness practice for people of all ages and fitness levels. That said, listening to your body as you incorporate heat therapy into your routine is imperative. When you step in a sauna, Minson suggests rating your personal heat level from zero to 10, where zero is “I feel no heat at all,” and 10 is “this is the hottest I've ever been, and I'm really uncomfortable.” Ideally, you should be at around six or seven, which is enough to reap the benefits without overdoing it.

“Dehydration and heat-related complications are significant concerns, with risks including heat exhaustion, fainting, and heat stroke,” says Chun. “To minimize risks, limit sauna sessions to 15 to 20 minutes, stay well-hydrated, avoid using alone, and exit immediately if feeling uncomfortable.”

Individuals with cardiovascular conditions or any other chronic health condition should consult their doctor before sauna use. “The American College of Obstetricians and Gynecologists (AGOC) recommends that pregnant women should avoid saunas due to potential risks to fetal development,” says Chun. “Men should also be aware that frequent sauna use may temporarily reduce sperm count.”

When in doubt, chat with your doctor before incorporating a sauna into your well-being routine.

How to Use the Sauna After a Workout

If you get the OK from your doctor, a sauna can be a phenomenal addition to any health and fitness routine. Still, Minson doesn't suggest using it every day. “To maximize the health benefits, I'd recommend doing a minimum of three, but really upwards of five days of sauna heat per week,” he says, noting that 20 minutes is the sweet spot. If that sounds untenable, Minson suggests trying increments of five minutes in the sauna, with cool-down breaks in between.

And, while you'll still get some pretty fantastic benefits if you do a standalone sauna sesh, Minson highly endorses tacking it on after a workout. “Any number of times you do it will extend the exercise benefits.” Every individual has different needs and goals, so it's important to find the right sauna cadence and combination for you. You might even want to try something like contrast therapy (when you alternate cold plunge and sauna) or opt for a different micro-stressor like an ice bath — whatever treatment you choose, listen to your body.

Kristine Thomason is a lifestyle writer and editor based in Southern California. Previously, she was the health and fitness director at mindbodygreen, and the fitness and wellness editor at Women's Health. Kristine's work has also appeared in PS, Travel + Leisure, Men's Health, Health, and Refinery29, among others.