The Best Post-Sauna Recovery Practices

So, you’ve just finished a sauna session. What you do next can enhance or hinder your recovery. Follow these science-backed best practices:

1. Hydrate with Electrolytes – A Journal of Applied Physiology (2008) study found that sauna-induced sweating leads to significant mineral loss, particularly sodium and potassium. Replenish with coconut water, electrolyte drinks, or mineral-rich foods. We ensure we’re hydrating before, during and after the sauna, and incorporating supplementation with deep sea minerals and other elements.
2. Take a Cold Shower – Exposure to cold water after heat stress increases circulation and speeds up recovery. A 2017 European Journal of Applied Physiology study found that contrast therapy (hot-cold exposure) reduces muscle soreness.
3. Practice Deep Breathing & Stretching – Sauna heat relaxes muscles, making it the perfect time to stretch and practice breathwork. A 2016 Respiratory Physiology & Neurobiology study found that slow breathing improves cardiovascular function and relaxation. This is also incredible for mental stress reduction.

Pro Tip: Wait at least 5 minutes post-sauna before a cold plunge to allow your body to gradually adjust.

Sources:
Cheuvront SN et al. J Appl Physiol. 2008.
Peake JM et al. Eur J Appl Physiol. 2017.
Jerath R et al. Respir Physiol Neurobiol. 2016.