Sauna Benefits for Athletes

If you're an MMA fighter, a marathon runner, or a gymnast, you've likely spent countless hours training and perfecting your form. While this relentless dedication can help you create new records and win shining medals, sometimes it can lead to muscle injuries, achy joints, and even the dreaded overtraining syndrome.

Now, you might wonder if there is a way to soothe these sore spots and enhance your performance without taking pills. As it turns out, incorporating saunas like Almost Heaven Audra can help speed up your recovery, increase your stamina, strengthen your immunity, and even relieve stress and anxiety. Sounds like a winning move, right?

Read on to learn why sauna sessions might just become your new favorite post-training ritual and the sauna benefits for athletes.

Everything You Need to Know About Home Saunas

Once a mainstay of high-end spas and bustling local gyms, saunas have become quite common in our everyday wellness routines. These days, three types of saunas are available on the market, each offering unique benefits.

The different types of saunas include:

Traditional Saunas

Also known as Finnish saunas, traditional saunas boast electric or wood-burning stoves that heat up rocks to sizzling temperatures of up to 195 degrees Fahrenheit. At the same time, the humidity levels stay at a moderate 10 to 20%. These saunas have dry heat, but you can always ladle water over the heated rocks to generate steam.

Traditional saunas offer many health benefits, including improved blood circulation, reduced stress, better sleep quality, and increased metabolism. They are also great for detoxification, weight loss, and relaxation.

Steam Saunas

Steam saunas, also known as Turkish saunas, come equipped with an external steam generator that pumps in a dense fog, raising both humidity and temperature levels. The temperature of these saunas is 100 to 110 degrees Fahrenheit, but with a massive humidity of almost 100%!

The dense humidity relieves post-exercise muscle tension and improves respiratory function.

Infrared Saunas

Infrared saunas are the modern version of traditional models. Rather than heating the air, they use infrared lamps that emit near, mid, and far electromagnetic radiation to warm your body directly.

These saunas operate at a slightly comfortable temperature, between 120 to 140 degrees Fahrenheit, with a low humidity of about 5 to 10%. It might come off as less intense, but don't be fooled. The rays penetrate deep into your muscles and joints, promoting faster relief and recovery.

Benefits of Sauna for Athletes

Sauna sessions offer the following benefits to athletes:

Muscle Recovery

Research shows that exercise-associated muscle cramps (EAMC) are among the most common ailments experienced by recreational and competitive athletes alike. If you have ever pushed yourself to the limit during an intense workout session, you probably know that uncomfortable, tightening sensation in your muscles, ligaments, and back.

In severe cases, this can progress to rhabdomyolysis. The Centers for Disease and Control Prevention defines rhabdomyolysis as a serious medical condition where damaged muscle tissue breaks down and releases proteins into the bloodstream, leading to kidney and liver damage.

Similarly, most athletes suffer from overtraining syndrome, which occurs after prolonged periods of intense exercise without proper rest and recovery. The symptoms of overtraining syndrome vary, but they usually include fatigue, irritability, decreased immune function, and reduced athletic performance.

Thankfully, saunas are here to save the day!

Saunas use passive heat therapy to warm up your body indirectly, without the need for intense physical activity. The heat causes your blood vessels to dilate, improving circulation and supplying essential nutrients and oxygen to your sore muscles.

Moreover, saunas' soothing environment encourages muscle relaxation, ultimately reducing stiffness, soreness, and inflammation. It can be especially beneficial for bodybuilders, MMA fighters, marathon runners, gymnasts, and rowers.

Respiratory Relief

Additionally, studies show that about 20 to 50% of elite athletes who regularly engage in high-intensity aerobic exercises suffer from exercise-induced bronchospasm. That's where steam saunas come into play.

Their moist and humid environment can help soothe and open up your airways, making it easier for you to breathe. It also helps hydrate the mucus membranes in your respiratory tract, which may reduce wheezing or coughing after intense training sessions.

Weight Management

Athletes, whether basketball players or bodybuilders, must also maintain a specific weight to optimize their performance. However, if you're trying your personal best but still struggling to shed those last few pounds, a sauna session might be what you need.

UCLA Health explains that sauna sessions increase your heart rate, just like moderate aerobic exercise. This increment further boosts your metabolism, leading to calorie burn.

Talking about weight management, many athletes struggle with eating disorders like binge eating, anorexia nervosa, and bulimia. This leads to nutritional deficiencies and negatively affects an athlete's focus, energy, and performance.

A 2002 study shows that sauna bathing can help with these issues. Regular sauna use stimulates the production of heat shock proteins and white blood cells, which strengthens your immune system that may have taken a hit because of an eating disorder. A 2007 study also suggests that post-exercise sauna bathing may enhance performance endurance and improve energy levels.

Relaxation

The British Journal of Sports Medicine highlights that 87.5% of Olympic athletes struggle with severe burnout. A 2019 study further reveals that almost 30 to 60% of athletes suffer from performance anxiety.

These numbers are alarming; however, frequent sauna sessions can promote relaxation. Research shows that sauna sessions lower cortisol levels while stimulating the release of endorphins, which helps relieve stress and anxiety while making you feel happy.

How to Use Sauna for Sports

The following are some tips for using a sauna during sports training and practices:

If you're new to the sauna, start with shorter sessions of around 10–15 minutes. As your body acclimatizes, you can gradually extend this to around 20–30 minutes.
Opt for two to three weekly sauna sessions to achieve your athletic goals.
Sauna sessions can be beneficial both before and after training. Pre-workout saunas can help increase blood flow and warm up your muscles for your session — practice hot yoga during that time —, while post-workout helps with recovery and relaxation.
As an athlete, you're already losing a significant amount of fluids through training-induced sweating. Counter this by hydrating extensively before, during, and after sauna use to prevent dehydration.
Try to avoid using the sauna immediately after a heavy meal. Instead, opt for a session when your stomach is relatively empty to avoid any discomfort and acid reflux.
Practice mindfulness or meditation during your sauna sessions. This will improve focus and mental toughness for competitions. Afterward, try dry brushing to improve blood flow and promote lymphatic drainage.
Experiment with contrast therapy. Alternate between a sauna and a cold plunge to flush toxins and reduce muscle soreness.
After the sauna session, sit in a moderate-temperature room to cool down and shower with lukewarm water to avoid shock. Also, consider applying a healing balm to soothe tired muscles.

Recommendations of Top Saunas for Athletes

My Sauna World has many traditional and infrared saunas that'll promote muscle relaxation, strengthen the immune system, and tame stress. Check the following models for home use:

Almost Heaven Watoga Standard Barrel Sauna

Crafted from rustic cedar, Almost Heaven Watoga Standard Barrel Sauna is here to keep you on top of your game, both physically and mentally. Powered by an 8kW heater, it provides a comfortable temperature range for those sweat-drenched sessions. This sauna's barrel shape is energy-efficient, so you'll enjoy faster heat-up times for quicker muscle recovery.

Plus, the built-in ventilation system ensures fresh air circulates steadily. The sauna comes with back-light lighting on the salt wall and features multi-colors that can be adjusted to harmonize your body's energies. Best of all, this sauna is quite spacious, so you can comfortably enjoy sweat sessions with your teammates.

Auroom Cala Glass Cabin Sauna Kit

The Auroom Cala Glass Cabin Sauna Kit is for athletes who appreciate a mix of sophisticated design and high-end functionality. This sauna is crafted from thermally modified aspen and preserved with Finland's superior wax for maximum durability.

This sauna comes with a powerful heater that quickly heats the space while the heater guard reduces the chances of accidental burns. Thanks to its flat benches and footrest, you can comfortably unwind after an intense training session.

This sauna even comes with various accessories, including a bucket, ladle, thermometer, hygrometer, sand timer, aroma set, sauna hat, and pillow, enhancing your overall experience.

Sauna Safety and Maintenance Tips

Saunas are a great way to relax and enjoy the benefits of heat therapy, but they also require some care and attention to keep them running smoothly.

Here are some sauna maintenance tips that you can follow:

Cure your sauna before use: Curing is the process of heating up your sauna for the first time or after a long period of inactivity to remove any moisture, dust, or chemicals from the wood and the heater. This can take from 30 minutes to an hour, depending on the type of sauna and heater you have. Curing helps to prevent cracking, warping, and odors in your sauna.

Use soft or distilled water only: Hard water contains minerals that can build up on the sauna rocks and other components, affecting the performance and appearance of your sauna. To avoid this, only use soft or distilled water when pouring water on the rocks or cleaning your sauna.

Air out your sauna: After each use, you should open the door and windows of your sauna to let the steam and moisture escape. This will prevent the growth of mold and mildew, and also help to preserve the wood. Also, wipe down the benches and surfaces with a damp cloth or mild soap to remove any dirt or sweat.

Check the heater and electrical components: You should also check the heater and electrical components of your sauna regularly for any signs of wear and tear, such as loose wires, rust, or leaks. Make sure to replace the sauna rocks every year or two, as they can lose their ability to hold and release heat over time.

Sauna Safety Guidelines

Besides maintaining your sauna, you should always follow the sauna safety guidelines to ensure a safe and enjoyable sauna session.

These guidelines include:

Consulting your doctor before using a sauna, especially if you have any medical conditions or are pregnant.
Drinking plenty of water before and after your sauna session to avoid dehydration.
Avoiding alcohol and caffeine, as they can dehydrate you and affect your blood pressure.
Starting with short and mild sauna sessions, and gradually increase the duration and temperature as your body adapts.
Taking breaks and cool down between sauna sessions, and do not stay in the sauna for more than 15 to 20 minutes at a time.
Listening to your body and stop if you feel dizzy, nauseous, or unwell.

FAQs: Sauna Benefits for Athletes

How long should an athlete stay in a sauna?

The duration an athlete should spend in a sauna varies, but generally, 15–20 minutes is common. Make sure to always prioritize hydration and listen to your body.

Does a sauna build muscle?

While sauna doesn't build muscle directly, it may aid muscle recovery by promoting blood circulation and reducing muscle soreness.

Is a sauna better than a gym?

A sauna and the gym serve different purposes; one isn't inherently better than the other. Saunas promote relaxation and recovery, while the gym focuses on physical activity and strength training. Both can complement a fitness routine.