Athletes of all levels put a tremendous amount of strain on their muscles as a result of rigorous training, and using a sauna post-workout, pre-workout, or anytime really can potentially contribute to improved athletic performance and recovery. Using a sauna can initiate changes in your body that amplify the effects of working out, and also aid in recovery and injury prevention so you can perform at your best.

How Does a Sauna Help with Athletic Performance?

Using a sauna as a part of your training regime can potentially improve athletic performance, although the specific effects will vary based on the individual and nature and frequency of training. Regular sauna use can help you acclimate to higher temperatures, which is beneficial for competing in hot climates. It can also improve your body’s thermoregulatory mechanisms, allowing you to maintain core body temperature and potentially improve endurance and performance. Heat acclimation also enhances blood plasma volume, improving cardiovascular function and potentially boosting aerobic performance.

Sauna sessions stimulate your heart rate similar to moderate exercise, over time this might lead to improved heart function and increased cardiac output, promoting better endurance. Exposure to heat can stimulate the production of erythropoietin (EPO), a hormone that boosts the production of red blood cells. Higher red blood cell counts can aid oxygen delivery to muscles, which is especially beneficial for endurance athletes. The heat can also make muscles and joints more pliable, possibly increasing flexibility and even reducing the risk of injuries.

Apart from physical advantages, spending time in a sauna can build mental resilience. Being able to endure intense heat can challenge and strengthen mental fortitude, which can be beneficial to maintaining composure and confidence during competitions. Furthermore, the sense of relaxation from a sauna can reduce stress and anxiety, which are common in competitive sports. Hyperthermia (full body heat stress) has been shown to increase the expression of brain-derived neurotrophic factor (BDNF), a protein that helps your brain develop new connections, repair failing brain cells, and protect healthy brain cells.

How Does a Sauna Help with Athletic Recovery?

Individual experiences vary, but there are a number of ways sauna sessions can support post-exercise recovery. The heat causes your blood vessels to dilate (vasodilation), leading to improved circulation which delivers more oxygen and nutrients to muscles, aiding recovery, and also helps in the removal of waste products, like lactic acid, which can accumulate during intense exercise and contribute to muscle soreness.

Studies have indicated frequent sauna use can lead to elevated levels of growth hormone, which plays a role in muscle growth and repair. Sauna use has been linked to improved insulin sensitivity which can also aid muscle growth and repair by facilitating efficient nutrient uptake by muscle cells. Heat can help alleviate pain in joints from strains or overuse, and relax tense muscles reducing soreness and potentially speeding up the recovery process. Sauna use can stimulate production of white blood cells, potentially bolstering your immune system aiding in recovery and reducing the risk of catching a bug that might throw a wrench in your training schedule.

Heat exposure can lead to the release of endorphins, your body’s natural pain-relieving and mood-enhancing hormones. This not only helps with pain relief after intense workouts but also promotes relaxation and reduces stress. Many athletes also report better sleep after sauna sessions, and quality sleep is crucial for the recovery process.

If you’re ready to add a sauna to your home we can help you find the perfect fit, give us a call at 970-879-4391 or contact us here.