Sauna Before or After Swimming? The Best Choice for Performance & Recovery

Sauna before or after swimming? It’s a question many fitness enthusiasts ask, and the answer isn’t one-size-fits-all. Some people swear by a sauna session before a swim to loosen up their muscles, while others prefer using it afterward for relaxation and recovery.

As someone who has spent over a decade studying and testing saunas, I’ve explored their effects extensively. I’m Ashish Agarwal, a chartered accountant turned sauna expert and the founder of HomeInDepth.com.

My passion for saunas started with my first home installation, and since then, I’ve tested numerous models, examined scientific research, and spoken with industry experts to understand their full potential.

Let’s break down the science, benefits, and best practices for incorporating a sauna into your swimming routine so you can make the best decision for your body.

DISCLAIMER: The information provided in this article is for educational purposes only and is not intended as medical advice. Always consult with a qualified healthcare professional before starting any new health regimen, including the use of saunas.

Should You Sauna Before Swimming? Pros & Cons

Some swimmers prefer using a sauna before swimming to warm up their muscles and enhance flexibility. Others avoid it due to the risk of dehydration or feeling too relaxed before exercise. Let’s look at the pros and cons to help you decide.

Pros:

• Warms up muscles – Helps loosen tight muscles and reduce the risk of cramps.
• Boosts circulation – Increases blood flow, which can improve flexibility.
• Mentally relaxing – Prepares your mind and body for a calm swim session.

Cons:

• Increases dehydration risk – Saunas cause heavy sweating, which may lead to water loss before your swim.
• Over-relaxed muscles – May reduce your strength and responsiveness in the pool.
• Higher body temperature – Can make swimming feel less refreshing, especially in warm pools.

📌 Best for: Light swimming, relaxation-focused swims, or cold-water swimming.

Should You Sauna After Swimming? Pros & Cons

Many swimmers choose to use a sauna after swimming to relax their muscles and enhance recovery. This approach is widely recommended due to its ability to reduce muscle soreness and promote circulation. However, there are also some considerations to keep in mind.

Let’s explore the advantages and potential drawbacks of using a sauna post-swim.

Pros:

• Aids muscle recovery – The heat helps muscles relax and recover after an intense swim.
• Flushes out toxins – Encourages sweating, which helps remove chemicals like chlorine.
• Promotes relaxation and better sleep – The body cools down naturally, improving sleep quality.

Cons:

• Dehydration risk – Sweating continues, so it’s important to rehydrate.
• Overheating risk – If your swim was already intense, prolonged sauna use may cause dizziness.

📌 Best for: Intense swimming workouts, post-exercise recovery, and relaxation.

The Science Behind Sauna & Swimming

Sauna’s Effect on the Body

Scientific research shows that regular sauna use can improve cardiovascular health and endurance.

A study published in The Journal of Science and Medicine in Sport found that post-exercise sauna sessions (30 minutes at ~90°C, three times a week for three weeks) increased endurance running performance by 32% due to improved blood circulation and plasma volume expansion.

As per research, sauna heat also activates heat shock proteins, which aid in muscle recovery and thermoregulation—critical for athletes adapting to heat stress.

Swimming’s Effect on the Body

Swimming is a full-body workout that engages muscles while minimizing joint stress. Studies show that hydrotherapy enhances blood flow and reduces post-exercise lactic acid accumulation by 18%, leading to faster recovery and improved muscle efficiency.

Why Sauna-After-Swimming is Recommended

• The body is already warmed up, maximizing the benefits of heat therapy.
• Helps flush out toxins like chlorine and sweat.
• Supports muscle relaxation and overall recovery.

Sauna Types & Their Effects on Swimming

Traditional Saunas

• High heat (150°F–195°F), dry air.
• Best for deep muscle relaxation after swimming.

Infrared Saunas

• Lower heat but penetrates deeper into muscles.
• Ideal for post-swim recovery.

Steam Rooms

• High humidity, lower heat.
• Best for hydration and skin benefits before or after swimming.

📌 Quick Recommendation: Use traditional or infrared saunas after swimming and steam rooms before swimming if hydration is a concern.

The Finnish Tradition – Alternating Sauna & Swimming

The Finnish contrast therapy method involves alternating between a hot sauna and a cold plunge. This cycle is believed to improve circulation, reduce muscle soreness, and enhance recovery.

How to Try Contrast Therapy

1. Start with 10-15 minutes in a sauna to raise your body temperature.
2. Take a quick cold plunge or swim for 1-3 minutes.
3. Rest for a few minutes, then repeat the cycle 2-3 times.
4. Finish with a cold session to stimulate circulation and recovery.

Athletes often use this technique to speed up muscle recovery and improve endurance.

Essential Safety Tips for Sauna & Swimming

✔ Stay hydrated – Sauna use can cause fluid loss of up to 1.5 liters per hour, so replenish with water and electrolytes.
✔ Limit sauna sessions – Keep it between 15-20 minutes to avoid overheating.
✔ Transition gradually – Avoid sudden temperature changes.
✔ Know your limits – Exit immediately if you feel dizzy, lightheaded, or overheated.
✔ Consult a doctor – As per a review, if you have heart conditions, heat stress can increase arrhythmia and cardiovascular risk.

Final Verdict – Should You Sauna Before or After Swimming?

The decision to sauna before or after swimming depends on your goals and preferences. If you’re looking to warm up your muscles and increase flexibility, a pre-swim sauna session may be beneficial. However, it comes with risks like dehydration and overheating, which could negatively impact your swim performance.

For post-exercise recovery and relaxation, most experts recommend using the sauna after swimming. The heat helps relieve muscle soreness, improve circulation, and promote relaxation. Additionally, if you want to maximize recovery and endurance, alternating between the sauna and a cold plunge (contrast therapy) can be highly effective.

Choosing the Best Approach for You

• For relaxation: Either option works, but sauna-after provides deeper relaxation.
• For performance & recovery: Sauna-after is the best choice.
• For cold therapy benefits: Alternating hot & cold is ideal.
• Personal preference matters: Experiment with both to find what works best for your body.

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Resources

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2. Henderson KN, Killen LG, O’Neal EK, Waldman HS. The Cardiometabolic Health Benefits of Sauna Exposure in Individuals with High-Stress Occupations. A Mechanistic Review. Int J Environ Res Public Health. 2021 Jan 27;18(3):1105. doi: 10.3390/ijerph18031105. PMID: 33513711; PMCID: PMC7908414.
3. Akamine T, Taguchi N. Effects of an artificially carbonated bath on athletic warm-up. J Hum Ergol (Tokyo). 1998 Dec;27(1-2):22-9. PMID: 11579696.
4. Dahiya R, Asif M, Santhi SE, Hashmi A, Ahadi A, Arshad Z, Nawaz F, Kashyap R. Unveiling Lethal Risks Lurking in Hot Tub Baths: A Review of Tragic Consequences. Cureus. 2024 Feb 14;16(2):e54198. doi: 10.7759/cureus.54198. PMID: 38496149; PMCID: PMC10940967.

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