Have you ever wondered why the world’s best athletes make time for the sauna after training? It’s not just for relaxation. Using a sauna is a strategic choice to boost performance and support long-term recovery.
The Benefits of Post-Exercise Sauna Sessions
Stepping into a sauna after training does more than just feel good—it helps your body heal.
- Faster Recovery: The heat switches your body into “relax mode,” calming your nervous system after a tough workout. Better blood flow helps flush out waste products from your muscles, helping you recover faster.
- Easier on Aching Muscles: The heat activates “Heat Shock Proteins” (HSP) that help repair damaged muscle cells. This process helps reduce the intensity of muscle soreness the next day.
- Stay Flexible: Exercise can leave muscles feeling stiff. Deep heat keeps your muscles supple and flexible, which helps prevent injuries during your next session.
- Body Repair Switch: Sauna sessions can increase “growth hormones,” which are essential for repairing tissues and keeping your body in peak condition.
Why the Sauna + Cold Plunge Combo is Essential
For athletes, the real magic happens when you combine heat with a cold plunge. This is known as Contrast Water Therapy.
- The “Pump Effect”: Heat expands your blood vessels, and cold tightens them. This creates a natural pump that flushes out fatigue and leaves your body feeling lighter.
- Fighting Inflammation: Intense exercise can cause tiny tears and swelling in your muscles. Moving from the sauna to a cold plunge helps calm this down and makes your muscles feel less sore the next day.
- Resetting Your Mind: After an Exercise, your body stays in “fight mode.” Moving between hot and cold forces your nervous system to reset to “rest mode,” leading to deeper sleep and better recovery.
The Golden Recovery Routine
The best time for this routine is after your heart rate has returned to normal.
- Hydrate: Drink 1–2 glasses of water before you start.
- Sauna (8–12 mins): Sit back and let your muscles relax.
- Cold Plunge (1–3 mins): Cool down in water around 10–15°C to reduce swelling.
- Rest (10–15 mins): This is the most important part. Lie down and let your blood flow circulate while your body repairs itself.
Repeat this cycle 2–3 times.
Essential Tips for Athletes
To get the most out of your session, timing is everything:
- Take it easy before a game: Avoid long sauna sessions right before a match. It can make you too relaxed, lowering the focus and tension you need to perform.
- Focus on post-game recovery: The best time to use a sauna is the day after a match or after a very hard training session.
- Minerals are key: You lose more than just water when you sweat. Make sure to drink sports drinks or water with a pinch of salt to help your body stay balanced.
Rest is part of your training
Elite athletes know that how you rest is just as important as how you train.
In 2026, Luravia will open its doors in London. Our fully private saunas will offer a sanctuary where you can focus on your recovery without distractions.
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