Have you noticed that there are saunas in the gym in the locker room to help you relax after the workout? It is not a surprise that you are questioning,” Are Sauna after workout is healthy?”

When used in the right way, saunas have their merits. It is time to understand how the saunas work and the benefits that they can offer.

Some common sauna types:

A sauna is simply a room containing enclosed space that has provision for heating to a temperature range of 150 to 195 Fahrenheit (65 to 90 Celsius). In a Finnish sauna, moisture is kept to a minimum, whereas, in a Turkish sauna, steam is plentiful. Likewise, all people follow a common guideline determining time spent inside the sauna usually varying from 15 to half an hour depending on individual heat tolerance.

Here are the most common types:

Steam Rooms (Wet Saunas):

Another type that is commonly practiced by users is that of steam rooms and that of wet or steam saunas, which many people seem to confuse steam rooms for. Steam rooms are not a kind of sauna because they are dry-walled to keep steam inside. They are humid, and have moisture readily available in the form of water droplets on the walls and occupants’ heads.

Dry Saunas:

A dry sauna refers to a room covered with wooden walls and floors, which is heated up to high temperatures, and the air in it is heated. Usually, this is achieved by a wood fire or an electrical heating fan. You may dampen some of the hot stones to create a little steam. However, the relative humidity stays low (generally not higher than 10 – 20%). Saunas expect you to perspire and there are more than a few advantages associated with this.

Infrared Saunas:

Infrared saunas are newer. This is simply a sophisticated twist on an old technology. These heat the body with infrared light rather than the air around which is why the temperature is low. The surface temperature is not as high as the body can sweat because the heat penetrates more into the muscles. It is good to note that this field does not have conclusive studies about the effects of infrared saunas.

Health Benefits of sauna:

After a good workout, it is common for one to try and visit a sauna. This is not only a leisure activity. The sauna is equipped with several health benefits.

• Heart Health
  There’s some evidence that sauna use can be good for the heart. The body undergoes sweating due to the high temperatures which in turn help in the expansion of blood vessels enhancing circulation and reducing blood pressure.
• Muscle and Joint Pain

Chronic muscle and joint pains associated with diseases like rheumatoid arthritis and fibromyalgia can respond to heat so says a rehabilitation expert Dr. Ai Mukai. “Saunas are useful in the management of pain as well as overwhelming tiredness associated with these disorders.”

Athletic Performance:

Other players have saunas for the sole purpose of enhancing performance and endurance. After using the sauna, people feel that their muscle strength and power increase. Dr. Mukai stated. “For those who want to enhance their strength and power, saunas can be effective in that regard.”

*Weight Loss and Saunas:

Some of the weight lost in a sauna can be more harmful as it is more of water weight. This is not appropriate I must say, so you should have trouble drinking sufficient fluids to make up for the loss. The heat of the sauna does raise your heart rate a little bit, meaning that you are likely to burn a few more calories than you would while just sitting in a comfortable room. Nevertheless, this benefit is insignificant and will not cause any notable changes concerning the calories lost.

Dr. Mukai has an approach that she calls balance which is also applicable to weight loss. There are no sauna weight loss benefits there, however, it could fit into a proper program for a healthy lifestyle. And if you’re dealing with a problem with both diet and exercise, the sauna can be useful for the comprehension plan.
In this case, one has to use a sauna regularly as well. This way, regular sauna use is even more beneficial for the muscles after workouts. Here’s how:

• Fast Muscle Recovery:
  On the other hand, proper exercise may cause some muscle damage as it usually causes some tiny tears in the muscles. This can the heat from the effects of burning the sauna encourages the circulation of blood around the sore muscles to promote oxygen and remove waste products. Therefore, it helps to accelerate the recovery and reduces the soreness of the muscles.
• Detox:
  Saunas help the body get rid of toxins and heavy metals such as BPA because of sweating. This contributes to clear skin and health by getting rid of dead cells and bacteria.
• Pain-Free
  The use of heat employs the widening of vessels and relieving of the stress on muscles and the joints. Be it postworkout soreness or pain due to some chronic disease, that might give some relief.
• Helps in Controlling Weight
  The warmth makes one’s pulse race and to do so may also elevate the rate at which one loses weight in the process.
• Healthier Brain
  There are also sauna advantages like breastfeeding and mood enhancement or relieving. Short periods of high blood flow to the brain may also eliminate tiredness and add more energy.

What Are The Downsides?

Despite the plenty of benefits that come with the sauna, there are however things to look out for.

Dehydration:

Especially after exercising or using the sauna, excessive perspiration leaves you feeling thirsty. Drink some water and normal fluids before going to the sauna and also after exiting it to avoid that.

Discomfort:

Take note that all humans are fond of the excess namely high temperature in this case. If a level of dizziness, lightheadedness, or any discomfort in general arises, you should get out of the sauna for a time-out.

The Risk Associated with Saunas:

If the body temperature rises, they begin sweating. Sweating makes one lose more water out of the body. In case the loss of water exceeds the amount consumed, dehydration may set in easily.

Harvard Health Publications states that the average person, the average sauna user will lose about a pint of sweat in a period inside the sauna. That is why the following dehydration is not an issue as long as one drinks adequate water before, during, and post sauna usage. This would assist in compensating for the water the individual sweat out.

One has to be cautious of extreme dehydration since this is a clinical emergency and will require attention.

To prevent extreme dehydration, it is important to drink a lot of fluids and pay attention to the following signs of mild to moderate dehydration:

• Thirsty
• Headaches
• Dizziness
• Frequent urination

Older people and diabetic patients who suffer, from kidney stones or heart problems are more likely to be dehydrated. Because of this tendency, before going to any sauna, consult your physician if you are suffering from any ailments.

Safety Measures:

It is advisable to learn sauna safety rules before your first use so that you will understand the risk measures that should be undertaken.

Duration in Sauna:

Most guidelines suggest that in most cases, 15 minutes is a reasonable time limit for adult users. However, how long you stay in a sauna also depends on how you feel.

You might also commence from shorter sessions and increase to the maximum time. You may alternatively take longer sessions but in a split with cooling breaks in between. Most saunas have a timer, so make sure you set it for the correct time before proceeding to get in.

Typical Conditions:

The temperatures that can be attained in a dry sauna range from 150F degrees to 195F degrees. It is common for the higher-end temperature to be in most times.

Recovery Time:

If you are using the sauna more than once in a day or more than once in an hour, you should come out from the it after the initial sessions and let the body cool before getting back. Use this time to sit hydrate and relax.

Other than these points, please remember the following safety measures before using the sauna.

Do not use the it for longer than stated.
Make sure to hydrate both before and after using the sauna.