Sauna Etiquette After Your Workout

by john harris fitness

After a rigorous workout, a visit to the sauna can provide much-needed relaxation and recovery, especially on colder days. At John Harris Fitness, we offer sauna access as part of your membership, ensuring you reap the benefits of post-workout sauna sessions. To make the most of your sauna experience while avoiding any adverse effects, it's essential to follow our simple dos and don'ts for a sauna visit.

4 Dos for a Beneficial Sauna Experience

  1. Shower Before Entering the Sauna: After your workout, take a thorough shower to remove sweat, dirt, and any residual products like deodorant or perfume. Avoid cold showers, as they might delay the sweating process. Warm-cold contrast showers can be invigorating if you're still perspiring heavily from your exercise.

  2. Opt for Short Sauna Sessions: Ideal sauna sessions last between 8 to 15 minutes, and 1 to 3 rounds are sufficient. Gradually introduce yourself to the sauna, especially if you're not accustomed to it.

  3. Embrace Rest After Sauna: Between sauna rounds, step into fresh air or indulge in a cold water application. After your sauna experience, take a brief relaxation period before leaving, allowing your body to transition comfortably.

  4. Lie Flat Inside the Sauna: When in the sauna, lie flat to ensure that your entire body remains in the same temperature zone. Towards the end of your session, you can sit up to reinvigorate your circulation.

4 Don'ts to Avoid

  1. Immediate Sauna Visit After Strength Training: Give your body time to recover after your workout before entering the sauna. If your body is still flooded with the stress hormone cortisol, sauna exposure could be counterproductive. Wait until your breathing and heart rate have returned to a resting state, typically around 30 minutes.

  2. Inadequate Hydration: Adequate hydration is crucial during and after workouts. Ensuring a balanced fluid intake is especially important if you're entering the sauna after exercising. Neglecting hydration might result in nutrient loss vital for muscle recovery and growth.

  3. Sauna with Unresolved Injuries: If you have unresolved injuries that haven't been discussed with a medical professional, it's best to avoid the sauna. The increased production of red blood cells in the sauna might negatively impact certain injuries.

  4. Pre-Workout Sauna: Always schedule your sauna session after your workout. Engaging in sauna sessions before exercising can strain your cardiovascular system, potentially reducing the effectiveness of your workout.


By adhering to these dos and don'ts, you can ensure that your post-workout sauna experience enhances your recovery process. Prioritize hygiene, hydration, and appropriate timing to make the most of the sauna's benefits. At John Harris Fitness, we encourage you to incorporate sauna sessions into your post-workout routine, providing your body with the relaxation and rejuvenation it deserves.

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