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

Sauna bathing is one of the traditional and, lately, very popular activities (especially in the winter months) in central and eastern Europe and in some western European countries. Besides the general public, athletes have also taken to the sauna with the idea of various health benefits and improved performance. The positive influence of the sauna on performance and its health benefits used to be discussed at length among athletes. Today, however, we know with certainty that sauna bathing has a proven positive effect on athletes' performance, recovery and health.

Athletes can gain several main benefits from the sauna. One is strengthening the adaptive mechanisms against overheating when races or training take place in the heat. Another is improved endurance performance (most markedly in a warm climate). Runners who used the sauna before their regular training sessions (over a period of 3 weeks) then achieved better results in endurance running in a race. Using the sauna after a run increases the number of red blood cells, total blood volume and lowers the heart rate under load. These changes may also help improve endurance (which marathon runners, half marathon runners and cyclists will appreciate).²

Heat stress increases the resilience of organs and helps prevent heart failure, high blood pressure and neurodegenerative diseases. The effects of the sauna are similar to aerobic exercise, but without the physical effort - so if you happen to have a rest day, the sauna is an ideal activity that will prepare you for your next session. An increase in growth hormone will be appreciated by all athletes (professional and recreational alike), since over the long term it may lead to increased performance in their discipline (both aerobic and anaerobic) compared with periods when they did not use the sauna.^{1, 2, 3, 4}

The effect of the sauna on sleep and recovery

Sauna bathing will also give you better quality sleep and recovery. As we already know, the heat of the sauna stimulates the body as if it were exercising. While the air in the sauna is hot (60–100 °C), body temperature rises only slightly (by 1–2 °C). This process increases the heart rate and supports blood flow throughout the body. As the body cools down after a sauna, melatonin and human growth hormone are released, which helps relaxation and recovery. Melatonin is a hormone essential for sleep, and during a sauna session other neurotransmitters and endorphins are released that relieve pain and calm the mind. Study participants who visited the sauna in the evening before bed recorded an increase in deep sleep of more than 70 % during the first two hours and of 45 % during the first six hours.⁵ This effect shows up fully if you use the sauna in the evening before bed and have no further activity afterwards.

How often should you use the sauna?

Studies show that the degree of effectiveness depends on how often you visit the sauna - the more, the better. The greatest benefit comes from using the sauna at least four times a week. Two to three sauna visits a week are also very beneficial. All the benefits show up fully within weeks to months.¹

How to fit the sauna into your plan

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

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

We must point out, however, that every 5 minutes in a Finnish sauna means a loss of 50-80 ml of sweat. So make sure you increase your hydration. If you do not take back the fluids and electrolytes, your performance will suffer.

---

References:

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, P.T.S., 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