There’s nothing quite like the comforting heat of a sauna after a 5-kilometre run or a weight lifting session. If you’ve ever wondered whether a sauna for recovery is truly effective or just a wellness trend, this article separates fact from fiction using science-backed evidence and a lifestyle-friendly approach.
Myth 1: Sauna Flushes Out Toxins After Exercise
Why people believe it: Sweating feels like cleansing. It’s easy to assume that it purges a significant amount of toxins and flushes them out of the body.
Fact: Most detoxification happens in your liver and kidneys, not your sweat glands. Small traces of heavy metals may exit through sweat. However, while there’s evidence that sauna can rid the body of toxins, including heavy metals, the amount excreted by sauna use alone is not sufficient for a proper detox that can bring about health and wellness benefits.
Myth 2: Sauna Removes Lactic Acid Buildup After a Workout
Why people believe it: Lactic acid is often blamed for muscle fatigue and soreness. Since saunas improve circulation and make you sweat, many assume that getting in a sauna helps in flushing out lactic acid build up after exercise.
Fact: Lactic acid accumulates during intense exercise but is cleared naturally by the body within about 30 to 60 minutes post-exercise. It’s not the cause of next-day muscle soreness.
Myth 3: Sauna Alone Prevents Muscle Soreness
Why people believe it: The heat soothes stiff muscles, so it must prevent soreness too.
Fact: Exposing your body to hot water or steam, or infrared waves can temporarily reduce muscle tension. However, Delayed Onset Muscle Soreness (DOMS) cannot be prevented by sauna use.
DOMS results from microscopic muscle fibre tears and typically peaks 24 to 72 hours after strenuous exercise, a new workout routine, or a physical activity that the body isn’t well accustomed with.
Myth 4: Sauna Heat Replaces a Cool-Down
Why people believe it: Saunas raise heart rate and make you sweat, just like low-intensity cardio. That’s why many people think it’s counted as cool-down.
Fact: Combining active recovery with sauna use can amplify post-workout benefits but skipping cool-down isn’t the answer. A sauna raises your heart rate through heat stress, but it doesn’t actively move blood and lymph like light exercise does.
A proper cool-down gradually lowers heart rate and clears metabolic waste, especially after high-intensity training.
Myth 5: The Longer You Stay In, The Better
Why people believe it: If short sauna sessions feel good, longer ones must deliver more benefits. It’s easy to assume that staying in the heat longer will boost detox, muscle recovery, and performance.
Fact: Spending too long in the sauna can lead to dehydration, dizziness, and even cardiovascular stress. Most studies recommend sessions of 15 to 20 minutes for recovery benefits. Beyond that, you may be stressing the body more than helping it recover.
Myth 6: Sauna Use Builds Muscle Like Strength Training
Why people believe it: Sauna heat elevates growth hormone and heat shock proteins, both of which are linked to muscle growth and cellular repair.
Fact: Sauna sessions can stimulate short-term increases in such factors but they don’t replicate the mechanical stimulus needed for muscle growth. You still need resistance training to expand your muscles and strengthen them.
Myth 7: Infrared Saunas Are Superior to Traditional Saunas for Recovery
Why people believe it: Infrared brands often claim their saunas penetrate muscle tissue more deeply and provide faster, better recovery.
Fact: While infrared saunas operate at lower temperatures and can feel more tolerable, studies show no clear superiority over traditional Finnish saunas for muscle recovery. Both increase core temperature and circulation, and both can activate similar physiological responses.
What you should do instead is to choose the type of sauna that suits your comfort, space, and usage needs. To make the most of either:
- Decide based on temperature preference. Infrared runs cooler and may be gentler for beginners.
- Use either sauna type post-exercise to promote relaxation and blood flow.
- Track how you feel after different sauna types. After all, recovery is personal.
- Focus on consistent use rather than chasing minor differences.
- Talk to your sauna builder about hybrid options if you’re undecided.
At SDS Australia, we offer both infrared saunas and traditional saunas so you can find your perfect fit.
Myth 8: Saunas Replace the Need for Rest Days
Why people believe it: If saunas speed up recovery and reduce soreness, some are led to believe that they can drop rest days altogether.
Fact: Saunas may support quick recovery following exercise but don’t replace the biological need for rest which is what the body needs for more significant and long-term repairs. After intense physical activity, your muscles need time to repair and rebuild. Training hard every day, even with sauna use, can lead to injury and poor performance.
Myth 9: Saunas Are Safe for Everyone, Anytime
Why people believe it: Saunas are natural and widely used in many cultures.
Fact: While saunas are safe for most healthy individuals, they can be risky for those with cardiovascular issues, very low blood pressure, or during pregnancy. Overheating or dehydration can also be dangerous, especially if you ignore warning signs.
Use saunas responsibly and adjust based on your personal health status. To stay safe:
- Stay hydrated before, during, and after each session.
- Consult your doctor if you have heart disease, low blood pressure, or are pregnant.
- Avoid sauna sessions if you’re feeling unwell, dizzy, or dehydrated.
- Skip the sauna after consuming alcohol or certain medications.
- Sit on a lower bench where temperatures are cooler if you’re heat-sensitive.
- Exit the sauna immediately if you feel faint, nauseous, or lightheaded.
Myth 10: Sauna Use Alone Will Speed Up Recovery After Workout
Why people believe it: A relaxing sauna makes muscles feel less tight and sore. It’s easy to assume it directly accelerates recovery from any training session.
Fact: While sauna sessions improve circulation and may reduce perceived soreness, they aren’t a one-size-fits-all nor an all-in-one recovery solution. Some types of muscle recovery, especially from high-intensity training, still require nutrition, rest, and sleep.
A Smarter Sauna After Workout Strategy
Using a sauna for recovery is most effective when paired with smart habits that support faster and more holistic body repairs.
Listed below are some ways on how to maximise your post-workout sauna sessions safely and effectively:
- Hydrate before and after each session. Aim for 500 to 700 ml of water, and replenish with electrolytes if needed.
- Limit sauna time between 10 to 20 minutes per session. Start shorter if you’re new, and never push past your comfort zone.
- Take breaks between rounds and allow your body to cool slightly with a shower or fresh air.
- Avoid replacing your cool-down with sauna use. Instead, cool down with at least 5 to 10 minutes of light movement and stretching first.
- Use your sauna after a proper meal or protein shake to aid muscle repair and nutrient delivery.
- Incorporate sauna on rest days to support recovery, not to replace getting adequate rest.
- Don’t expect the sauna to detox you. Instead, support detox naturally with:
- Cruciferous veggies, garlic, beets, turmeric, and citrus
- Adequate water intake
- Professional use of binders like chlorella or charcoal (when needed)
- Dry brushing and contrast showers
- Deep sleep (7 ro 9 hours)
- Regular movement and stress-reducing habits like meditation
- Alternate heat with cold exposure (contrast therapy) for enhanced muscle recovery and reduced inflammation.
- Foam roll or use self-massage tools to complement the circulation benefits of heat.
- Add magnesium and omega-3s to support muscle, joint, and nervous system recovery.
- Listen to your body—exit immediately if you feel dizzy, faint, or overheated.
- Consult your doctor before regular sauna use if you have cardiovascular issues, low blood pressure, or other health conditions.
- Choose the sauna that suits your needs best, whether it’s infrared or traditional, and use it consistently.
When paired with smart habits like these, your sauna after workout ritual becomes more than heat. It becomes an intentional recovery strategy. The goal isn’t just to feel better in the moment but to build resilience, performance, and long-term wellbeing over time.
Build Your Recovery Space with SDS Australia
The science is clear: sauna for recovery offers measurable benefits but only when used as part of a balanced, more holistic routine. Keep your sessions intentional, support them with sleep and hydration, and always listen to your body.
Whether you’re training for performance or simply moving for health, a well-built sauna can help you recover smarter and feel better.
Looking to bring heat therapy home? Explore our premium home sauna range or talk to our team about a custom sauna installation that fits your space and lifestyle.
We’ll help you build the perfect environment to recover smarter, relax deeper, and feel stronger day after day.
Sources:
CDC NIOSH (2011). Health Effects of Occupational Exposure to Heat and Hot Environments
Sears M, Kerr K, Bray 2012. Arsenic, Cadmium, Lead, and Mercury in Sweat: A Systematic Review
Cheung et al. (2003). Delayed onset muscle soreness
Stanley et al. (2012). Cardiac parasympathetic reactivation after exercise
International Society of Sports Nutrition (ISSN). 2017 Position Stand on Nutrient Timing
Laukkanen et al. (2018). Sauna bathing is associated with reduced cardiovascular mortality and improves circulation
Kamada et al. (2018). Effects of sauna-induced hyperthermia on hormones
Hussain & Cohen (2018). Clinical effects of regular sauna bathing
Hausswirth & Le Meur (2011). Physiological and psychological aspects of overtraining syndrome
Mayo Clinic (2023). Saunas: Health benefits and risks
Hing et al. (2008). Contrast therapy for recovery
