Swimming is a great form of exercise that can improve your cardiovascular health, strengthen your muscles, and burn calories. But did you know that pairing swimming with a session in a sauna can also have many benefits for your body and mind? In this article, we will explore some of the reasons why you should use a sauna after swimming, and how to do it safely and effectively.
What is a Sauna?
A sauna is a room or cabin that uses heat to create a relaxing and therapeutic environment. There are different types of saunas, such as traditional saunas, infrared saunas, and steam rooms, that vary in the source and level of heat, humidity, and ventilation.
Saunas are usually heated to temperatures between 70°C and 100°C and can have humidity levels ranging from 10% to 100%. Saunas are popular in many cultures around the world, especially in Finland, where they are considered a part of the national identity.
Sauna Benefits After Swimming – Enjoy the Benefits of Sauna
Using a sauna after swimming can have many positive effects on your health and well-being. Some of the benefits include:
Muscle recovery:
Swimming can cause muscle fatigue and soreness, especially if you swim at a high intensity or for a long duration. Using a sauna after swimming can help relax your muscles, reduce inflammation, and increase blood flow to the tissues, which can speed up the healing process and prevent muscle damage.
Increased blood flow:
The heat from the sauna causes your blood vessels to dilate, which improves your circulation and lowers your blood pressure. This can help deliver more oxygen and nutrients to your organs and tissues, as well as remove waste products and toxins from your body.
Increased blood flow can also boost your immune system, which may partly explain why sauna baths reduce susceptibility to common colds and prevent infections in healthy individuals.
Better performance:
Using a sauna after swimming can also enhance your athletic performance in the long run.
- Studies have shown that regular sauna use can increase your blood volume, which helps build strength and power.
- It can also improve your endurance by increasing your heat tolerance and sweating capacity.
- Additionally, using a sauna after swimming can help you relax mentally and emotionally, which can improve your mood and motivation.
Neurocognitive health:
Sauna bathing may also have beneficial effects on your brain health. Research has found that frequent sauna users have a lower risk of developing dementia and Alzheimer’s disease compared to infrequent users.
This may be due to the increased blood flow to the brain, the release of endorphins (natural painkillers and mood enhancers), and the reduction of oxidative stress and inflammation in the nervous system.
How to use a sauna after swimming safely and effectively?
To enjoy the benefits of a sauna after swimming, you need to follow some guidelines to ensure your safety and comfort. Here are some tips to help you use a sauna after swimming properly:
Hydrate:
Both swimming and sauna use can cause dehydration, which can lead to headaches, dizziness, nausea, and other symptoms.
- Therefore, it is important to drink plenty of water before, during, and after your swim and sauna session.
- You should aim to drink at least 500 ml of water before entering the sauna, and another 500 ml for every 15 minutes you spend in the sauna.
- You can also drink electrolyte drinks or coconut water to replenish the minerals you lose through sweating.
Wait:
You should not enter the sauna immediately after swimming, as this can cause a sudden drop in your blood pressure and make you feel faint.
- You should wait for about 10-15 minutes after getting out of the pool before entering the sauna.
- Use this time to hydrate yourself, cool down your body temperature, dry yourself with a towel, and put on some loose clothing or a robe.
Time:
You should not stay in the sauna for too long, as this can increase the risk of overheating, dehydration, or heat exhaustion.
- The recommended time for using a sauna after swimming is between 15 to 30 minutes.
- You can divide this time into shorter intervals of 5 to 10 minutes each, with breaks in between to cool down and hydrate yourself.
- You should listen to your body and leave the sauna if you feel uncomfortable or unwell at any point.
Temperature:
You should choose a temperature that suits your preference and tolerance level.
- Generally speaking, lower temperatures (70°C to 80°C) are more comfortable for beginners or people with health conditions, while higher temperatures (80°C to 100°C) are more suitable for experienced or healthy users.
- You should also avoid using saunas that are too humid or too dry, as this can affect your breathing and skin.
- A humidity level of 40% to 60% is ideal for most people.
Position:
You should sit or lie down in a comfortable position in the sauna, preferably on a towel or a mat.
- You should avoid touching the walls or the heater, as they can be very hot and cause burns.
- You should also avoid putting your head above your heart, as this can increase your blood pressure and make you feel dizzy.
- You can lower your head by bending your knees or lying down on your back or side.
Breathe:
You should breathe normally and deeply in the sauna, as this can help you relax and oxygenate your body.
- You should avoid holding your breath or breathing too fast, as this can cause hyperventilation or panic.
- You should also avoid talking too much or singing in the sauna, as this can dry out your throat and lungs.
- If you feel suffocated or congested, you can use a towel or a cloth to cover your nose and mouth or leave the sauna for some fresh air.
Cool down:
After using the sauna, you should cool down your body gradually and gently. You can do this by taking a shower, dipping in a cold pool, or sitting in a cool room. You should avoid exposing yourself to extreme cold or wind, as this can cause shock or hypothermia. You should also avoid drinking alcohol or caffeine, as these can dehydrate you further and interfere with your body’s thermoregulation.
Rest:
You should rest for at least 10 minutes after using the sauna, as this can help your body recover and stabilize. You should lie down or sit in a comfortable position, preferably with your legs elevated. You should also drink more water or fluids to rehydrate yourself and eat some light snacks to replenish your energy. You should avoid doing any strenuous activities or driving for at least an hour after using the sauna.
How often should I use a sauna after swimming?
there is no definitive answer to how often you should use a sauna after swimming, as it may depend on your personal preference, health condition, and fitness level. However, some general guidelines are:
- Experts recommend staying in a sauna for 30 minutes or less after a swim. If you use the sauna before swimming, stay in the sauna for five minutes or less.
- Be sure to avoid dehydration by drinking plenty of fluids before, during, and after your swim and sauna session. You should aim to drink at least 500 ml of water before entering the sauna, and another 500 ml for every 15 minutes you spend in the sauna. You can also drink electrolyte drinks or coconut water to replenish the minerals you lose through sweating.
- Wait at least 10 minutes before entering the sauna after exercise. Use this time to hydrate yourself, cool down your body temperature, dry yourself with a towel, and put on some loose clothing or a robe.
- Listen to your body and leave the sauna if you feel uncomfortable or unwell at any point. Some signs of overheating, dehydration, or heat exhaustion are headaches, dizziness, nausea, fainting, rapid heartbeat, or difficulty breathing.
- Rest for at least 10 minutes after using the sauna. You should lie down or sit in a comfortable position, preferably with your legs elevated. You should also drink more water or fluids to rehydrate yourself and eat some light snacks to replenish your energy.
- Avoid doing any strenuous activities or driving for at least an hour after using the sauna. You should also avoid drinking alcohol or caffeine, as these can dehydrate you further and interfere with your body’s thermoregulation.
Using a sauna after swimming can have many benefits for your health and well-being, such as muscle recovery, increased blood flow, better performance, and neurocognitive health. However, you need to use the sauna properly and safely to avoid any adverse effects or complications. By following the tips above, you can enjoy the benefits of a sauna after swimming without any risks.
Conclusion
Using a sauna after swimming can be a wonderful way to enhance your health and well-being. It can help you relax, recover, and perform better in your swimming and other activities.
However, you need to use the sauna properly and safely to avoid any adverse effects or complications. By following the tips above, you can enjoy the benefits of a sauna after swimming without any risks.