What is Better After a Workout: Sauna or Hot Tub?

Hey there! If you‘re an active person who works out regularly, you know that recovery is just as important as the workout itself. Proper rest and rejuvenation keeps you performing at your best while also avoiding injuries. So when your muscles are spent after a intense training session, should you head to the sauna or soak in a hot tub? I‘ll compare the benefits of sauna vs. hot tub after a workout to help you decide what‘s best for you.

Table of Contents

Is It Good to Use a Hot Tub After Working Out?

Waiting Between the Sauna and Hot Tub

Do‘s and Don‘ts After a Sauna Session

Staying Hydrated in the Sauna

Should You Eat Before Using a Sauna?

Can Saunas Help Reduce Belly Fat?

How Many Calories Does a Sauna Session Burn?

Comparing a Hot Bath to a Sauna

Choosing Between a Sauna and Bath

Building a Home Sauna

Downsides of Hot Water Bathing

Sauna vs. Hot Tub for Sore Muscles

Making Yourself Sweat Without a Sauna

Is It Good to Use a Hot Tub After Working Out?

I‘m sure a soothing hot tub sounds amazing after a tough workout! But experts actually advise waiting before taking a dip. Here‘s why:

Right after exercise, your blood vessels are dilated from the workout. Hitting up a hot tub causes further dilation, reducing blood flow back to your hard-working muscles. This can sabotage the recovery process.

The heat also relaxes your muscles too much after intense training. This is counterproductive following a strength or HIIT workout when your muscles need to recover properly.

However, a hot tub can be beneficial after lighter workouts like yoga, pilates or walking. The warm water provides gentle compression that reduces swelling and flushes out lactic acid buildup.

Research shows it‘s best to avoid hot tubs for at least 10-15 minutes post-workout. This gives your body time to start bouncing back on its own first. Staying well hydrated before and after is key too.

When you do soak, limit time in the tub to 10-15 minutes max and keep the temperature under 100°F. This prevents overheating that can lead to dizziness.

Waiting Between the Sauna and Hot Tub

It‘s totally safe to enjoy a hot tub after using a sauna – just wait 5-10 minutes in between. Hopping straight from a 176°F sauna into a 100°F hot tub can be quite shocking!

This drastic change in temperature forces your vessels to constrict and dilate rapidly. The sudden dip often leaves people feeling lightheaded, dizzy or even faint.

After your sauna session, take a cool shower or have a cold drink. This gradually brings your core temp back down. Then you can safely soak those weary muscles.

Be sure to drink plenty of water before, during and after using both the sauna and hot tub. And get out immediately if you start feeling unwell.

Do‘s and Don‘ts After a Sauna Session

To get the most from your sauna while avoiding risks, keep these do‘s and don‘ts in mind:

Do:

• Drink 16-20 oz water before, 4-8 oz during, and 16 oz per pound lost after
• Cool down slowly with light activity first
• Limit time to 10-15 minutes; take breaks if longer
• Listen to your body and exit if feeling unwell

Don‘t:

• Overdo time; prolonged exposure is dangerous
• Ignore signs of dehydration like headache, nausea, lethargy
• Use if ill, pregnant, or have heart problems
• Enter a wet sauna due to electrocution risk

Following these simple guidelines enhances benefits while reducing risks like dehydration and overheating.

Staying Hydrated in the Sauna

Sweating up a storm in the sauna causes your body to lose fluid and electrolytes. That‘s why it‘s so important to stay hydrated.

Be sure to drink 16-20 oz of water in the hour before your sauna session. While inside, sip 4-8 oz of cool water every 10-15 minutes.

After you‘re done, drink at least 16 oz of water for every pound lost through sweating. Pay attention to your thirst cues too.

Consuming water while in the sauna helps regulate body temp, rehydrates, and improves detoxification. Just avoid extremely cold water which can cause discomfort when ingested in the heat.

Adequate hydration enhances sauna benefits and reduces risks like dizziness, nausea and cramping.

Should You Eat Before Using a Sauna?

Using a sauna on a completely empty stomach is generally safe for healthy adults. However, having a small snack first makes it more comfortable.

Without food intake, your core temp and heart rate spike rapidly in the heat. This leads to quick, heavy sweating, which is beneficial. But it can also leave some people feeling lightheaded or queasy.

Eating a little something like yogurt, fruit, crackers or a granola bar 30-60 minutes before sauna use provides a buffer. The food prevents drops in blood sugar and pressure that can happen on an empty stomach.

If you ever feel weak or unwell in the sauna after fasting, try eating a bite prior. See what works best for your body.

Can Saunas Help Reduce Belly Fat?

Using a sauna regularly may help reduce overall body fat, including stubborn belly fat. Here‘s how:

• The intense heat ramps up your heart rate, burning extra calories. Sweating profusely also requires energy expenditure.

• One small 2017 study found infrared sauna use 3x per week for 8 weeks reduced waist size by an average of 1.5 inches in overweight adults.

• Saunas boost circulation, delivering more oxygen and nutrients to tissues.

However, sauna therapy alone won‘t spot reduce fat. To lose belly flab, you need regular cardio, HIIT, strength training and a healthy diet. Think of saunas as a beneficial bonus 2-3x per week.

How Many Calories Does a Sauna Session Burn?

Using a sauna requires your cardiovascular system to work hard to cool your body. This extra metabolic activity burns calories:

• 30 minutes in a sauna burns about 300-400 calories for a 155 lb person.

• Doubling session time to 60 minutes can result in upwards of a 600 calorie burn.

• Infrared saunas may burn slightly more calories than traditional steam rooms.

• Exact calorie expenditure depends on sauna temp, humidity, body size and length of use.

So while saunas shouldn‘t replace exercise, they provide great cardiovascular benefits and burn extra calories.

Comparing a Hot Bath to a Sauna

While a long soak in a hot bath is relaxing, it doesn‘t offer the same benefits as intense sauna therapy.

Saunas heat up your core temp much more, sending your heart rate skyrocketing. This leads to:

• A more powerful, detoxifying sweat

• Increased calorie burn and metabolism

• Greater circulation and cardiovascular benefits

• More potent pain/stiffness relief

Hot baths provide milder effects like:

• Muscle relaxation

• Temporary swelling/pain reduction

• Some detoxification

• Stress relief

For more robust health benefits, sauna therapy has a clear edge over hot water bathing. But hot baths remain a soothing way to unwind!

Choosing Between a Sauna and Bath

Your health status often dictates whether a sauna or bath is better for you:

• For most people, saunas provide more benefits – cardiovascular function, detoxification, metabolism boost, pain relief, potential weight loss.

• Those with heart disease, respiratory conditions, diabetes or high blood pressure may fare better with a milder hot bath.

• If you‘re purely seeking stress relief and relaxation, a bath may suit you better than an intense sauna session.

My advice is to try each to see which you enjoy most and get the greatest benefits from. Consider alternating between the two as part of your post-workout recovery routine.

Building a Home Sauna

Here are some tips if you want to create your own sauna space at home:

• Choose a small room like a bathroom that can contain heat and steam.

• Use waterproof paints and materials that can handle high heat and humidity.

• Install a proper sauna heating system like an electric heater, wood-burning stove or infrared lamps.

• Get a humidifier to control moisture levels.

• Reduce airflow by placing towels under doorways.

• Insulate walls and ceilings to maximize heat retention.

• Obtain necessities like thermometers, water buckets, hygrometers, warning signs and towels.

• Follow all electrical, fire and safety codes.

With proper preparation, you can enjoy sauna benefits in the comfort of your own home!

Downsides of Hot Water Bathing

While a long soak in a hot bath can be blissful, it has some potential downsides to keep in mind:

• Risk of burns – water over 105°F, especially for children and elderly

• Dehydrating – hot water makes you sweat

• Irritating for sensitive skin types

• Stripping of natural moisturizing oils

• Can cause dizziness if you stay in too long

To enjoy hot baths safely, limit time to 10-15 minutes max and keep the temperature under 105°F. Drink cool water and watch your skin for redness or irritation.

Sauna vs. Hot Tub for Sore Muscles

If you‘re dealing with mild muscle soreness, a hot tub may provide adequate relief. The warm water loosens muscles while the jets massage away aches. It‘s perfect after light workouts.

However, for intense delayed onset muscle soreness (DOMS), a sauna may work better. The extreme dry heat penetrates deep into tissues to relax muscles and tendons. It boosts circulation, delivering fresh, oxygenated blood to damaged areas. Saunas also help flush out lactic acid.

I suggest trying both to see which works best for your needs. Use the sauna when you have severe muscle fatigue, stiffness or pain. Enjoy the gentler hot tub after lower intensity workouts or for maintenance.

Making Yourself Sweat Without a Sauna

Don‘t have a sauna? No worries – here are some easy ways to work up a good sweat at home:

• Crank up the tempo on an HIIT workout video

• Flow through "hot yoga" poses in a heated room

• Crank your shower temp up to steamy levels

• Run a hot bath and sit beside the tub

• Apply safe heat sources like a heating pad or hot water bottle

• Wear layers during housework or while working out

• Cook up a storm in the kitchen

• Sip on hot tea or heated low-sodium broth

• Eat spicy foods containing chili peppers and horseradish

Using these simple, free techniques can help you achieve sauna-like sweating wherever you are. Just be sure to stay well hydrated!

I hope these sauna vs. hot tub tips help you make the best choice for post-workout recovery. Remember to start slow, listen to your body, and stay hydrated. Happy sweating!