How often to use the sauna for maximum benefits - tips for athletes

Sauna bathing is a traditional and recently very popular activity (especially in the winter months) in Central, Eastern and some Western European countries. In addition to the general public, sauna bathing has also become popular with athletes with the idea of ​​various health benefits and improved performance . The positive effect of saunas on improving performance and health benefits was previously discussed at length among athletes. However, today we know with certainty that sauna bathing has a proven positive effect on the performance, regeneration and health of athletes.

Athletes can benefit from sauna use for several main reasons. One is to enhance adaptation mechanisms against overheating when competing or training in hot weather. Another is to improve endurance performance (most notably in hot climates). Runners who used a sauna before their regular training sessions (for 3 weeks) then achieved better endurance running results in the race. Using a sauna after a run increases the number of red blood cells , total blood volume and reduces heart rate during exercise . These changes can also help improve endurance ( this will be appreciated by marathoners, half-marathoners and cyclists). ²

Heat stress increases the resistance of organs, helps prevent heart failure, high blood pressure and neurodegenerative diseases . The effects of a sauna are similar to aerobic exercise , but without the physical exertion - so if you have a rest day , a sauna is an ideal activity to prepare you for the next training . The increase in growth hormone will be appreciated by all athletes (professional and recreational), as it can increase performance in their discipline (both aerobic and anaerobic) in the long term compared to the period when they did not use the sauna. ^{1, 2, 3, 4}

The effect of sauna on sleep and regeneration

Sauna bathing also helps you sleep better and recover. As we already know, the heat from a sauna stimulates the body as if it were exercising. While the air in the sauna is hot ( 60–100°C ), the body temperature only increases slightly (by 1–2°C ). This process increases the heart rate and promotes blood circulation throughout the body. When the body cools down after a sauna session, melatonin and human growth hormone are released, which helps with relaxation and recovery . Melatonin is a hormone essential for sleep, and other neurotransmitters and endorphins are also released during a sauna session, which reduce pain and calm the mind . Study participants who visited a sauna in the evening before going to bed experienced an increase in deep sleep of more than 70% in the first two hours and 45% in the first six hours . ⁵ This effect is most pronounced if you use a sauna in the evening before going to bed and do not have any other activity.

How often should you take a sauna?

Studies show that the effectiveness depends on the frequency of sauna visits - the more, the better . The greatest benefit comes from sauna use at least four times a week . Two to three sauna visits per week are also very beneficial . All benefits will be fully apparent in a matter of weeks to months . ¹

How to incorporate a sauna into your plan?

To achieve a sufficient health effect, it is necessary to adhere to the basic principles . The length of one sauna visit should be 5-15 minutes for a classic (Finnish) and 15-30 minutes for an infrared sauna . You can also take a sauna several times in a row. To increase the effect, it is advisable to alternate the sauna with a cool-down (ice shower, immersion in ice water, ice bucket or rolling in the snow). However, cooling should take place gradually - after leaving the sauna, first stay outside for a few minutes, let your body rest and only then use, for example, an ice pool, bucket or shower. ^{1, 2, 3}

To improve performance in athletes, the sauna can be used either before or after training . The sauna can be used immediately before or after training for 15 to 60 minutes (4x max. 15 minutes) . ²

However, we must point out that every 5 minutes in a Finnish sauna, 50-80 ml of sweat is lost. Therefore, pay attention to increased hydration . If you do not replace fluids and electrolytes , your performance will suffer.

Resources:

1. Patrick, Rhonda P, and Teresa L Johnson. "Sauna use as a lifestyle practice to extend healthspan." Experimental Gerontology vol. 154 (2021): 111509. doi:10.1016/j.exger.2021.111509
2. Heathcote, Storme L et al. "Passive Heating: Reviewing Practical Heat Acclimation Strategies for Endurance Athletes." Frontiers in physiology vol. 9 1851. 20 Dec. 2018, doi:10.3389/fphys.2018.01851
3. Laukkanen, Jari A et al. "Cardiovascular and Other Health Benefits of Sauna Bathing: A Review of the Evidence." Mayo Clinic proceedings vol. 93.8 (2018): 1111-1121. doi:10.1016/j.mayocp.2018.04.008
4. Kunutsor, Setor K, and Jari A Laukkanen. "Does the Combination of Finnish Sauna Bathing and Other Lifestyle Factors Confer Additional Health Benefits? A Review of the Evidence." Mayo Clinic proceedings vol. 98.6 (2023): 915-926. doi:10.1016/j.mayocp.2023.01.008
5. Putkonen, PTS, Eloma, E., (1976). Sauna and physiological sleep: Increased slow-wave sleep after heat exposure. Sauna Studies. pp. 270-279. Vammala. ISBN: 951-95328-0-3