Saunas are a great tool for relaxation and recovery.
By increasing your body temperature, sauna exposure creates a controlled stress on your body, which triggers a number of physiological responses that can support your health and ability to recover.
Here are five health and recovery benefits of taking regular saunas:
- Increased blood flow: Heat causes your blood vessels to widen, increasing blood flow throughout your body, which can help deliver oxygen and nutrients to your muscles and speed up recovery.
- Cellular protection: Heat exposure stimulates the production of heat shock proteins, which help to protect your cells from stress and assist with cellular repair.
- Immune function: Sauna exposure temporarily increases body temperature and influences the activity of various immune cells, which may help your body become more resilient to physiological stress.
- Hormonal response: Sauna temporarily increases hormones such as noradrenaline and, under certain conditions, growth hormone, which play important roles in stress, metabolism, fat loss and recovery.
- Hormesis: Sauna is a form of hormetic stress. This means that a small, controlled dose of stress can stimulate your body to adapt and become more resilient.
To get the maximum benefit from the sauna, I follow the Ahokas Protocol.
This involves taking a 20–30-minute sauna, 2–4 times per week, 30–60 minutes after your workout, at a temperature between 43 degrees Celsius and 50 degrees Celsius.
Always ensure you’re properly hydrated before and after using the sauna.