You just finished a tough session, and the sauna is right there. Should you go in now, or would it have been better to sit in the heat before you started? The sauna before or after workout question comes up all the time, and the answer mostly depends on what you want out of it.
Here’s what the heat actually does, when to use it, how long to stay in, and how to make the sauna part of your routine at Just Move.
What Happens to Your Body in a Sauna
A sauna feels like work, even when you’re sitting still, and there’s a reason for that.
According to Harvard Health, in a sauna:
- Your skin temperature climbs to about 104°F within minutes
- The average person sweats out about a pint during a short session
- Your pulse rate jumps by 30% or more as extra blood flows to the skin
All that sweating is why timing and hydration matter so much.
Sauna Before or After Workout: Which Is Better?
For most people, after is the better choice. Here’s how the two compare.
Using the Sauna Before a Workout
- You lose fluids before you even start training, and Cleveland Clinic names dehydration as one of the biggest risks of sauna use
- Sitting in the heat is about relaxing, not getting your body ready to move. A proper warm-up does that job better
- If you like a little heat first, keep it short and drink water before you hit the gym floor
Using the Sauna After a Workout
- A sauna after workout sessions fits naturally into your cool-down, because your training is already done
- There’s nothing left to perform, so you can simply sit back and unwind
- It’s an easy way to build a few quiet minutes into a busy day
Benefits of Sauna After Workout Sessions
The benefits of sauna after workout sessions are mostly about recovery and relaxation. According to Cleveland Clinic’s guide to sauna benefits, research shows a sauna may help:
- Soothe sore muscles. “Sore muscles often respond to heat,” says Cleveland Clinic’s Dr. Amy Zack.
- Reduce stress. Research also links sauna use to better sleep.
- Support heart health. The heat raises your heart rate and makes you sweat in a way that mimics exercise, though Cleveland Clinic notes more research is needed here.
- Give you time to unwind. A few minutes of quiet is a nice way to close out a hard session.
That’s the real appeal of sauna recovery: it’s a simple way to slow down after you train.
One thing a sauna won’t do is help you lose fat. Cleveland Clinic explains that the weight you drop from sweating is water, and it comes back once you rehydrate.
How Long Should You Sit in a Sauna?
If you’re wondering how long to stay in sauna sessions, the guidance is fairly consistent:
- Harvard Health recommends staying in no more than 15–20 minutes
- Cleveland Clinic also suggests keeping it to around 15 to 20 minutes
- New to saunas? Cleveland Clinic suggests starting with five minutes and adding time each session
- Get out right away if you feel dizzy, weak, unwell or short of breath
- Cool down gradually afterward
Sauna Safety and Hydration Tips
A few quick basics before you head in. This isn’t medical advice, so if you’re not sure whether the sauna is right for you, check with your doctor first.
- Hydrate before and after. Harvard Health suggests two to four glasses of cool water after each sauna session.
- Skip alcohol before and after your sauna.
- Stay out when you’re sick.
- Talk to your doctor first if you’re pregnant, have a heart condition or high or low blood pressure, or take medication.
- Follow the sauna rules posted at your club.
A Simple Post-Workout Sauna Routine
However you settle the sauna before or after workout debate, a simple routine keeps it safe and easy to repeat:
- Finish your workout and cool down
- Drink some water
- Start with about five minutes if you’re new, and build up to no more than 15–20
- Rehydrate and cool down gradually before you head out
Why Just Move Is a Great Gym With Sauna Recovery Built In
Looking for a gym with sauna access in the Lakeland area? Just Move Athletic Club makes it easy to end your workout with some heat.
You’ll find:
- A traditional dry sauna at every Just Move location, built as a space for relaxation and recovery
- A clean, comfortable sauna space the team maintains with care
- Locker rooms so you can freshen up afterward
- Personal trainers who can help you plan your training and recovery
- Four locations: North Lakeland, South Lakeland, Winter Haven, and Havendale
For most members, the sauna before or after workout answer is simple: train first, then enjoy the heat. Explore the sauna at Just Move South Lakeland, or join Just Move and finish your next workout with a few minutes to recover.