So you’re an athlete and you’ve just finished a tough workout. You’re feeling depleted, sore, and dirty. But you don’t want to go home just yet — what do you do? Enter the sauna.
The sauna is a great way to relax after a workout. It allows you to feel the heat emanating from the stove and hear the hissing of moist air. You’ve been told that this is a great way to relax, detoxify your body, and improve your health. But how long do you stay? Keep reading to find out.
There are many sauna health benefits, especially for athletes. These include:
Reduced cardiovascular mortality: A study showed that people who went to the sauna two or three times a week had a 27% lower risk of dying from a cardiovascular incident. As a result, exercising two or three times per week has significant health benefits, including a drop in blood pressure, hence, a reduction in cardiovascular mortality.
Increases growth hormone production: According to one research, the growth hormone levels of males who had a 20-minute sauna bath increased significantly. This is a significant result since growth hormone is involved in muscle development, fat loss, and post-exercise recovery.
Improves mental health: In the sauna, temperatures between 80 and 100 degrees Celsius may enhance dynorphine, which in turn increases endorphin’s potential after you leave the sauna to have its mood-enhancing effects.
Helps lower risk of dementia: According to a study of 2,315 Finnish men, frequent sauna use was linked to lower the risk of dementia and Alzheimer’s disease.
Helps boost the immune system: In a study, a considerable rise in white blood cells was seen in a group of males who had been subjected to 15-minute bouts of Finnish sauna bathing, followed by a two-minute cooldown. Compared to the untrained participants, athletes’ immune systems were shown to be more stimulated by sauna bathing.
Yes. Since sauna treatment is an example of a passive type of heat therapy. For a long time, saunas have been used to remove toxins from adipose tissue, a practice that has been widely accepted.
The basic premise of detoxification is that heat breaks down lipids, allowing toxins to be flushed out via perspiration and taken away by the blood to the liver, kidneys, and gastrointestinal system.
However, it is essential that patients get metabolic assistance and eliminate their bowels every day prior to beginning a sauna detoxification program. This is because heat also allows toxins to become reintroduced into the circulation, which may lead to a potential for oxidative damage.
The length of time you should spend in a sauna is determined, as a general rule, by whether you are a novice, an experienced user, or utilizing it after you have engaged in physical activity.
If you’re a beginner, you shouldn’t spend more than five to ten minutes in a sauna, since your bodies have not yet been used to the effects of heat stress.
If you are going to use a sauna after your exercise, you should wait at least ten minutes to give your body some time to rest before entering the sauna.
But for experienced sauna users, you can spend anywhere from 15 to 30 minutes in a sauna.
Make sure to follow the recommended time for sauna use to prevent dehydration and overheating.
You will not lose weight by using a sauna. It briefly depletes the body of water that is readily replaced. Sweating and fluid loss are both caused by an overheated body.
Water is what you lose when sitting in a hot environment, and you need to replace it as quickly as you lose it. Otherwise, you’re simply dehydrating your body.
Yes, saunas can help you to recover from a workout. The heat of the sauna can help to relax your muscles and improve blood circulation. So, it helps you feel more prepared for your next workout session.
In fact, getting a sauna bath is recommended after a workout, or late in the evening to help you fall asleep easier.
If you spend too long in a sauna, you may experience symptoms of heat exhaustion, such as headache, dizziness, nausea, and lightheadedness. This is because your body is unable to cool itself down.
If you experience these symptoms, you should leave the sauna and drink plenty of fluids. You should also seek medical attention if you feel faint or have a seizure.
Saunas are generally safe for most people, but it is important to use them in moderation. Make sure to drink plenty of fluids to replace the fluids lost through sweating.
No. It doesn’t matter whether you use a portable or traditional sauna, or even dry, steam, or infrared saunas. You can get all the benefits of sauna baths by using any type of sauna, as long as you’re using the recommended temperatures and exposure time.
How often you use a sauna depends on what benefits you are aiming to get. Generally, it is recommended that you limit your sauna use to three to four times per week. This will help your body to acclimate to the heat and prevent overheating.
However, if you want to create a sauna routine, you may follow the standard of Andrew Huberman. According to him, the ideal temperature to get the benefits of sauna bathing is 80 to 100 degrees Celsius or 176 to 212 degrees Fahrenheit.
If you want to get the growth benefits, you need to stay in the sauna for around 60 minutes of sauna sessions per week. Break it up into multiple sauna sessions. I recommend having five to 30 minutes of sauna exposure, four times a day.
If you’re interested in getting its cardiovascular benefits, doing it three to four, or even seven times per week is more beneficial. But if you only want the general effects of sauna baths like relief from workouts or improved mental health conditions, an hour per week broken into three sessions will do.
Now, let’s talk about how to use a sauna properly. This may depend on what type of sauna you’re using, so be sure to check the instructions before getting in.
In general, though, there are a few tips that will help you get the most out of your sauna experience:
Wear the right clothing. The wrong clothing can actually trap heat and prevent your body from cooling down properly, which can lead to dehydration or even heat exhaustion.
So, what should you wear in a sauna? Loose-fitting, breathable clothing is best. Cotton is a good option, as it will absorb sweat and allow your skin to breathe.
Shower first. This is the number one rule in saunas for a good reason. Not only will showering help you to feel more comfortable in the sauna, but it will also remove any dirt or sweat from your body. This way, you can prevent the spread of bacteria.
It will also help to clean your skin and open your pores so that you can sweat more easily.
Drink plenty of fluids. Saunas can dehydrate your body, so it’s important to drink plenty of fluids before, during, and after your sauna session.
Sauna use has a plethora of benefits, from improved cardiovascular health to better mental health conditions. It is important to use saunas in moderation, however, as spending too long in a sauna can lead to dehydration and overheating. Now that you are well-informed on how to use saunas to reap their benefits, start maximizing your sauna experience by learning how long to stay in a sauna.