How to use a sauna post-workout?

Use the sauna after your workout for about 15–30 minutes, and hydrate before and afterward. 1 2

• 2–3 sessions weekly: This is a reasonable regular target; 4–7 sessions weekly was associated with greater cardiovascular and potential longevity benefits in the discussed data. 3
• Shorter rounds: You can divide a longer heat exposure into multiple sessions with cool-off periods; one described protocol used four 30-minute sessions, though the transcript doesn’t specify three 15-minute rounds. 4
• Fluids and electrolytes: Replace water lost through sweating and consider electrolytes; one general guideline is at least 16 ounces of water per 10 minutes in the sauna. A 225-pound person may lose about 2–3 pounds in 20 minutes. 5 6
• If you feel unwell: Leave the sauna if the heat feels unsafe; the guidance emphasizes tolerable, safe heat rather than pushing through excessive discomfort. 7