Using a sauna and steam room the right way can increase recovery, relaxation, circulation, and overall wellness – but only if done in a safe and correct way.
Whether you’re a beginner taking a first trip to your gym spa or someone aiming to maximize your post-workout recovery or weight management, knowing how to use sauna and steam room safely is crucial.
This guide breaks down the differences, the benefits, ideal routines, timing and best practices so that you can enjoy the results without the risk of dehydration, dizziness and burnout.
Key Takeaways
- Hydration is Non-Negotiable: Drink water before, during and after your session to compensate for lost fluids.
- Time Limits Matter: Beginners should not try to use 20 minutes to start with – 10-15 minutes is a good start and can be increased up to 20 minutes by experienced users.
- Know the Difference: Saunas provide dry heat (high temp, low humidity levels), while steam rooms provide moist heat (lower temp, high humidity levels)
- Post-Workout Protocol: Don’t enter a heat therapy room until your heart rate has returned to normal.
- Safety First: Keep alcohol out of the picture and check with a doctor if you are suffering from heart conditions or are pregnant.
Understanding the Basics of Sauna and Steam Room
Before delving into the effective ways sauna and steam room can be used, it is important to know what makes them unique. While both of them cause sweating and cause your body to heat up, they do it differently.
Basics of Sauna and Steam Room
| Feature | Sauna | Steam Room |
|---|---|---|
| Heat Type | Dry Heat | Moist Heat (Wet) |
| Temperature | High (150°F – 195°F / 65°C – 90°C) | Moderate (110°F – 120°F / 43°C – 49°C) |
| Humidity | Low (5% – 20%) | High (100% – near saturation) |
| Material | Wood (Cedar, Hemlock, Pine) | Tile, Glass, or Acrylic |
| Sensation | Intense, penetrating heat | Softer, tropical, heavy air |
| Best For | Muscle recovery, deep sweating | Skin hydration, respiratory relief |
How to Use Sauna and Steam Room for Beginners
If you are just starting out the most important rule is this: start slow. Here is a step by step guide on how to use sauna and steam room to get intoxicated:
- Hydrate: Drink at least one large glass of water 30 minutes before entering.
- Shower: A quick rinse will remove lotions, oils and perfumes that can clog your pores or irritate others in a confined space.
- Dress Light: Wear a cotton towel or a clean swimsuit. Gym clothes that capture bacteria and heat up should be avoided.
- The 10-Minute Rule: For the first few times that you visit, keep your time to 10 minutes.
- Sit Low: In both of the rooms, the heat rises. Beginners should sit at the bottom benches where it is not so hot.
- Cool Down Gradually: Don’t go straight into a freezing shower. As an initial step for heart rate, allow your heart rate to settle down for 5 minutes first.
How to Sauna and Steam Room After Workout for Recovery
One of the most popular questions that gym-goers have is how to use sauna and steam room after workout. Using heat therapy after exercise can be a very effective way of reducing DOMS (Delayed Onset Muscle Soreness).
Why use them after training?
When you learn how to use sauna and steam room for recovery, you’re really using heat to open up the blood vessels. This “vasodilation” prevents tired muscles from getting sufficient blood flow bringing in nutrients and oxygen needed to repair them.
- How to use sauna and steam room after workout for beginners Wait at least 10-15 minutes after your last set before you enter the heat. Your heart rate needs to come back down to a baseline level in order to not put undue stress on your cardiovascular system.
- The Routine: 10 minutes in heat to follow with a lukewarm shower and rehydrate with electrolytes.
How To Use Sauna And Steam Room In Weight Loss
There is a lot of buzz going on about the use of sauna and steam room to lose weight. It is important to manage the expectations here.
The Water Weight Reality
Sitting in a sauna will cause you to sweat. You’ll lose weight on the scale as soon as you are done. However, this is virtually all water weight. As soon as you drink water, the weight comes back.
The Metabolic Boost
That being said, heat therapy can aid in weight loss efforts, indirectly.
- Stress Reduction High levels of cortisol (stress hormone) are associated with weight gain and especially belly fat. Saunas are found to reduce stress levels which is known to be able to regulate cortisol.
- Circulation: Enhanced blood circulation can help you recover from your workouts so you can exercise harder and more often in the long term.
- Human Growth Hormone (HGH): Some studies suggest that using the sauna on a consistent basis can increase HGH, which is involved with metabolism and muscle maintenance.
Best Practice: Use the sauna as a supplement to a healthy diet and exercise routine, rather than as a substitute for it.
Safety First: How to Use Sauna and a Steam Room Correctly
To ensure that you are using the sauna and steam room safely, keep these “best practices” in mind:
- Avoid Alcohol Never use these facilities under the influence. For one, alcohol dehydrates you as well as impairing your body’s ability to control its temperature.
- No “Dry” Steaming: In the sauna, don’t pour too much water on the rocks unless constructed for this (Löyly). In a steam room, don’t cover up the steam head, it’s freaking insane hot and will burn you.
- Hygiene: Always sit on a towel. In communal areas such as a sauna and steam room at gym, this prevents spreading of bacteria.
- Medical Check: If you are pregnancy or suffering from heart condition, consult a doctor before using any heat therapy.
- Remove Jewelry: Metal jewelry can become very hot in the dry sauna and burn your skin.
Benefits of Sauna and Steam Room
Why all this trouble, you may ask? The benefits are supported by science.
- Improved Cardiovascular Health: Regular sauna use is linked to a lowered risk of fatal cardiovascular diseases. It imitates the effects of moderate cardio (raises heart rate).
- Detoxification: When your liver and kidneys do the heaviest lifting when it comes to detox, sweating can help you eliminate heavy metals such as lead, mercury and cadmium.
- Skin Health: The heat opens ports and the increased circulation brings nutrients to the cells in the skin promoting a “post-sauna glow.”
- Mental Health: The heat stimulates the release of endorphins, the body’s “feel-good” chemicals, which can help to relieve symptoms of depression and anxiety.
- Pain Relief: Heat therapy is ideal for helping to improve sore joints and muscles to relieve pain from conditions such as arthritis.
How to Use Sauna and Steam Room: A Step-by-Step Routine Chart
If you are a visual learner, this chart outlines the perfect sauna and steam room routine:
Step-by-Step Routine Chart
| Step | Action | Duration | Notes |
|---|---|---|---|
| 1 | Hydrate | – | Drink 8-16 oz of water. |
| 2 | Shower | 5 mins | Warm water to open pores. |
| 3 | Enter Sauna | 10-15 mins | Sit on a towel. Relax. |
| 4 | Cool Down | 5 mins | Step out, cool air, drink water. |
| 5 | Optional: Cold Shower | 1 min | For contrast therapy benefits. |
| 6 | Enter Steam Room | 10-15 mins | Focus on breathing. |
| 7 | Final Cool Down | 5-10 mins | Let body temp normalize. |
| 8 | Final Shower | 5 mins | Wash off sweat. |
| 9 | Rehydrate | – | Drink electrolytes or water. |
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FAQs
Should I go to the sauna before or after I workout?
It is best to take sauna and steam room after a workout. Using it prior to can cause dehydration and muscle relaxation that actually may put you at a higher risk for getting injured while heavy lifting.
How many calories do you burn in the sauna?
A typical 20 minute session may burn anywhere from 50 to 100 calories as your heart rate rises to cope with the heat.
Is it possible to use the sauna and the steam room together?
Yes, you can use sauna and steam room in the same session but be sure to take a 10 minute break and drink water between the two to prevent overheating.
What should I wear?
For how best to use sauna and steam room facilities a clean swimsuit or a cotton towel is ideal. Do not wear jewelry, metal can quickly heat up and burn your skin.
Final Thoughts
Learning about sauna and steam room facility usage is one of the journeys to better health and relaxation. Whether you are a gym rat who is wondering how to use sauna and steam room after workout for dummies, or someone who just needs to find a break from stress, the principles are still the same, stay hydrated, respect the heat, and listen to your body.
By following these best practices – understanding the difference between sauna and steam room, knowing how long to use sauna and steam room sessions, and establishing a routine – you can enjoy the myriad of benefits, from improved cardiovascular health to glowing skin. So go ahead grab your towel and water bottle and go out there in the heat with confidence.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new heat therapy regimen, especially if you have pre-existing health conditions.
