By: Tyra Redmond
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Dry heat from
sauna bathing is prone to alleviate discomfort and promote muscle relaxation
but experts believe it isn’t ideal for everyone. Relying on the sauna after
physical activity or just for leisure gained widespread popularity during the 20th century. Notably, the sauna changes core temperatures while
releasing endorphins. Yet, concerns about dehydration and athletic performance appear to peak curiosity from regular use.
Today, fitness centers such as La Fitness offer saunas to enhance their amenities and add to the gym's value and experience for others.
“Around 80% of our fitness members utilize the sauna, therefore we make it our top priority to keep the rules and safety precautions posted throughout our facility,” LA fitness Sales counselor, Honour Olulu, said.
“If someone has mental health concerns, theoretically any type of self-care that involves relaxing would be helpful,” Georgia Southern Professor of Athletic Training, Tamerah Hunt, said. "A sauna helps down-regulate the physiological responses."
However, she doesn’t encourage athletes to use a sauna due to hydration loss.
“The sauna could be a key advantage for athletes mentally but it’s an expectation to potentially be dehydrated,” Hunt said.
“Yes, the sauna is excellent for raising body temperature, especially after a fitness warmup,” Olulu said. "Although, you’re losing electrolytes from sweating and releasing nutrients needed.”
Experts believe the average person could lose at least one pint of fluid during a sauna session that exceeds 15 minutes. Which ultimately leads to shedding 5 pounds of water weight.
“You never want to do anything too many times,” Chiropractor Dr. Uwem Udofia said. "You may think you’re doing the body good by going to the sauna every day for 30 minutes, but you must give breaks, so the body isn’t relying on that way of detoxifying.”
Dr. Udofia encourages anything that influences blood flow throughout the body. Yet, he firmly thinks moderation is key.
“I always say just go to the machines. Motion is lotion for the body and movement is the medication,” Dr.Udofia said.
Dr. Udofia believes as the human body gets older muscle starts to atrophy and weaken. Thus, he strives to inform his patients about the importance of working every muscle with good form to prevent straining.
From Hunt’s experience of traveling
with teams, she notices coaches prohibit sauna usage and offer other types of
physical therapy instead such as swimming.
“Hydration directly influences performance,” Hunt said. "If you consistently use a sauna, it’ll keep you dehydrated because it’s profusely pulling water from the body.”
Olulu recommends gym members leave the sauna following the 15-minute mark to replenish themselves and discourages a 30-minute or longer stay due to the possibility of extended dehydration and dizziness.
Urine coloration accurately indicates if a person is well hydrated. Experts typically advise 12-15 cups of water consumption daily and at least 2-4 after the sauna. Hence, diuretics aren’t recommended before or after sauna usage: alcohol, caffeine, and teas.
Hunt recommends high-performance athletes implement more water into their daily consumption to regain what’s lost. Even more, she encourages electrolyte water to decrease the risk of hyponatremia.
“If you steadily drink a certain amount of ounces of water for a week, eventually the body will catch up and refuse to get rid of excessive amounts of water weight and remain hydrated for longer periods,” Hunt said.