What is Sauna Before Workout? Benefits, Risks & How to Do

Benefits of Sauna Before Workout

Let’s look at some potential benefits of using a sauna before exercise:

1. Warms Up Your Muscles

The heat from the sauna increases your body temperature, which can make your muscles more flexible. This may lower the risk of strains or pulls when you start working out. Think of it as a gentle warm-up before the real warm-up.

2. Increases Blood Flow

Sitting in a sauna improves blood circulation. Better blood flow means more oxygen and nutrients get to your muscles, which may help you exercise better and recover faster.

3. Helps You Mentally Prepare

A sauna can be very relaxing. It gives you a few minutes of quiet time to think about your workout plan. This mental focus can improve your performance and motivation.

4. May Boost Performance

Some studies suggest that heat exposure before a workout can slightly improve your endurance. This is because your body becomes better at handling heat and sweat during exercise.

5. Reduces Stress

The heat from the sauna can lower stress levels. Lower stress means you may enjoy your workout more and feel better afterwards.

Risks of Sauna Before Workout

While a sauna has many benefits, it also comes with some risks if you’re not careful.

1. Dehydration

Sweating in a sauna makes you lose water quickly. If you don’t drink enough before and after, you can become dehydrated, which can hurt your workout performance.

2. Overheating

Your body is already hot after the sauna. If you immediately start exercising hard, you might overheat or feel dizzy.

3. Fatigue

Some people feel tired or weak after sitting in a sauna. If this happens to you, it might not be the best idea to use it before working out.

4. Health Conditions

If you have heart problems, high blood pressure, or other medical issues, check with your doctor before using a sauna.

Best Practices for Using Sauna Before Workout

To enjoy the benefits while avoiding the risks, follow these simple tips:

• Stay Hydrated: Drink water before and after your sauna session.
• Limit Your Time: Don’t stay in the sauna for too long. 5–10 minutes is usually enough.
• Cool Down a Bit: After leaving the sauna, wait a few minutes and drink some water before starting your workout.
• Listen to Your Body: If you feel dizzy, lightheaded, or too tired, skip the sauna or shorten your time.

How Does Sauna Compare to a Traditional Warm-Up?

Some people wonder if a sauna can replace stretching or a light cardio warm-up. The short answer is no.

A sauna warms up your body from the outside, but it doesn’t activate your muscles the way movement does. You still need to do some dynamic stretches or light cardio (like walking or jogging) before heavy exercise. Think of the sauna as an extra tool rather than a replacement.

Secondary Benefits of Sauna in Your Fitness Routine

Besides pre-workout use, saunas have other benefits that fit into a healthy lifestyle:

• Helps muscle recovery after workouts.
• May improve skin health by opening pores and promoting sweating.
• Supports relaxation and better sleep.
• Enhances your overall wellness.

How MyFitnessCoach Helps You Make the Most of Your Sauna and Workout Routine

With so many benefits and things to consider, it can be hard to figure out when and how to use the sauna as part of your fitness journey. That’s where MyFitnessCoach comes in!

Our all-in-one fitness app helps you plan and track everything from your workouts to your recovery. Here’s how it can help:

• Workout Logger: Track your workouts and see how sauna use affects your performance.
• Food Logger & Diet Plans: Stay hydrated and eat properly to handle the heat.
• Customized Workout Plans: Get plans tailored to your goals — even if you want to include sauna sessions.
• Yoga, Pilates, & Meditation: Combine your sauna time with relaxing activities.
• Fitness Tracking from Wearables: Monitor your heart rate and temperature after sauna use.
• Prehab & Rehab Workouts: Stay safe and avoid injuries by balancing heat exposure with proper warm-ups.
• Build Your Own Workout: Design workouts that work well with your sauna habits.

Final Thoughts: Sauna Before Workout Can Be Great

Using the sauna before a workout can be a wonderful way to warm up your body and relax your mind. It may help improve flexibility, circulation, and focus. But it’s not a magic shortcut. You still need to stretch, stay hydrated, and listen to your body.

If you enjoy the sauna, use it wisely and combine it with a good fitness routine. With the help of MyFitnessCoach, you can plan your workouts, track your progress, and even figure out how sauna sessions fit into your goals.

Ready to take your fitness — and your sauna game — to the next level?

Download MyFitnessCoach today and start feeling your best!