How to use a sauna post-workout?

Using a sauna post-workout can be highly beneficial for recovery and overall health. Here are some guidelines based on discussions from the Huberman Lab:

General Recommendations

1. Timing:

   • It's ideal to use the sauna after your workout, whether it's strength or endurance training. This timing helps in enhancing recovery and may provide cardiovascular benefits 1.

2. Duration and Frequency:

   • Aim for two to three sessions per week, or up to four to seven times weekly if seeking maximum cardiovascular and longevity benefits. For each session, approximately 15 to 30 minutes is recommended 2.
   • If using the sauna for growth hormone increases, keep it to once a week, splitting your time into multiple shorter sessions (e.g., four sessions of 30 minutes) 2.

3. Hydration:

   • It's crucial to maintain hydration before and after sauna use. People can lose significant amounts of water during a sauna session, so drink plenty of water with electrolytes 1. For example, if you weigh around 225 pounds, you could lose 2-3 pounds of water in just 20 minutes of sauna use, so make sure to replenish 1.

Effects on Recovery and Performance

• Red Blood Cell Production:

  • Sauna exposure can mimic certain aspects of altitude training, enhancing blood volume and therefore improving oxygen delivery during subsequent workouts 1.
  • This effect can be leveraged for better endurance and performance outcomes 1.

• Mental Health Benefits:

  • Heat exposure can increase levels of dynorphin, a compound that enhances the effects of endorphins, potentially improving mood post-session 2.

Recommendations for Use

• Session Structure:

  • You can do multiple rounds in a single sauna visit. For example, three rounds of 15 minutes with cool-off periods in between can boost the benefits 1.
  • Consider cooling off outside the sauna or with a cool shower in between sessions to help your body exit the heat state gently 1.

• Safety:

  • Always listen to your body. If feeling unwell or excessively fatigued, it's better to rest rather than push through sauna sessions 2.

These guidelines provide a structured way to incorporate sauna use into your post-workout routine effectively.