Gyms put saunas next to the locker room for a reason: after training, a few quiet minutes in the heat is one of the most popular ways to wind down. Here is how to do it comfortably.
Before you go in
- Drink water first. You have already sweated during your workout, and the sauna adds more fluid loss.
- Cool down for a few minutes. Let your heart rate settle before adding heat.
- Shower and grab a towel to sit on — see sauna etiquette.
How long to stay
Gym saunas are usually traditional dry saunas. Many people stay 5–15 minutes after a workout, often a little less than when they are rested. Leave straight away if you feel dizzy, faint, nauseous or get a headache. More in how long to stay in a sauna.
What the research says
Evidence on performance is thin. A small study of competitive male runners (Scoon et al., Journal of Science and Medicine in Sport, 2007) reported improved endurance after three weeks of sauna sessions following training — an interesting result from six athletes, not a proven method. Broader research on sauna bathing and heart health comes from observational studies of traditional Finnish saunas and does not show cause and effect.
When to skip it
- You feel unwell, very dehydrated or light-headed after training.
- You have been drinking alcohol.
- You are pregnant or have a heart condition, low blood pressure or another health concern — ask a doctor first.
Find a gym with a sauna
We list gyms whose own website mentions a sauna — see gyms with a sauna or check whether your gym chain has one.
Frequently asked questions
Is it good to use a sauna after a workout?
Many people enjoy it as a way to relax. Research on performance effects is limited: one small study of male runners (Scoon et al., 2007) reported better endurance after three weeks of post-workout sauna sessions, but a handful of athletes is not enough to generalize.
How long should I sit in the sauna after a workout?
People commonly stay 5–15 minutes in a traditional gym sauna. You are already warm and have lost fluid, so start shorter than you would when rested and get out if you feel unwell.
Should I use the sauna before or after working out?
Most people use it after, because heat before training can leave you tired and dehydrated. Follow your gym’s rules and your own comfort.