Article: Infrared Sauna for Athletes: What the Research Says About Recovery
Infrared Sauna for Athletes: What the Research Says About Recovery
Infrared Sauna for Athletes: What the Research Says About Recovery
You trained hard. Now what?
For many athletes and active adults, the post-workout routine includes hydration, nutrition, stretching, mobility work, sleep, and sometimes hot or cold exposure.
Infrared sauna has become an increasingly popular addition to that routine. Athletes may use it for relaxation, warmth, perceived recovery, or as part of a broader home wellness system.
Researchers have also begun studying whether post-exercise infrared sauna use may influence muscle soreness, neuromuscular performance, and recovery between training sessions.
Some findings are promising. However, the research remains limited, study protocols vary, and results from a specific group of trained athletes should not be treated as guaranteed outcomes for every person.
This article explains how infrared sauna differs from a traditional sauna, summarizes relevant research, explores practical considerations, and outlines important safety precautions.
EDUCATIONAL NOTICE
This article is provided for general informational purposes only and is not medical advice. Research findings may not apply to every person or every infrared sauna product. Individual responses to heat exposure vary.
Always follow the sauna manufacturer’s instructions. Consult a qualified healthcare professional before using a sauna if you have a medical condition, take medication, are pregnant, have a history of heat intolerance, or have concerns about heat exposure.
What Makes Infrared Sauna Different?
Traditional and infrared saunas both expose the body to heat, but they produce that environment differently.
A traditional sauna primarily heats the surrounding air. The heated air then warms the body.
An infrared sauna uses infrared-emitting panels to produce radiant heat. The body absorbs that radiant energy while the surrounding air generally remains cooler than it would in many traditional saunas.
Infrared saunas commonly operate at temperatures of approximately 110°F to 140°F, although temperature ranges vary by product.
Traditional saunas often operate at higher air temperatures, frequently between approximately 150°F and 195°F.
Because the air temperature is generally lower, some people find infrared sauna sessions more tolerable. That does not mean infrared heat is appropriate for everyone or that a lower air temperature eliminates the possibility of overheating or dehydration.
INFRARED VS. TRADITIONAL SAUNA
Heat mechanism
Infrared sauna: Radiant heat produced by infrared emitters
Traditional sauna: Heated air warms the body primarily through convection
Typical operating temperature
Infrared sauna: Approximately 110°F to 140°F
Traditional sauna: Approximately 150°F to 195°F
User experience
Infrared sauna: Lower surrounding air temperature may feel more tolerable to some users
Traditional sauna: Higher air temperature and, depending on the sauna, varying humidity
Post-workout use
Infrared sauna: Has been studied as a post-exercise recovery modality
Traditional sauna: Also used by athletes, although temperature, duration, timing, and individual tolerance matter
Important note
Neither type should be considered automatically safe or effective for every athlete. Product instructions, hydration, medical history, environmental conditions, and personal heat tolerance should guide use.
How Heat Exposure May Relate to Recovery
Athletic recovery is a complex process involving sleep, nutrition, hydration, nervous-system recovery, tissue repair, training load, and psychological stress.
Infrared sauna should not be viewed as a replacement for those fundamentals.
Researchers have proposed several ways in which controlled heat exposure could potentially support aspects of recovery. These proposed mechanisms include heat-related cellular responses, changes in circulation, relaxation, and temporary physiological adaptation.
Heat-Related Cellular Responses
Heat exposure can activate a group of proteins commonly called heat shock proteins.
These proteins are involved in how cells respond to stress and maintain normal protein function. Exercise itself can also influence heat shock protein activity.
Researchers continue to study how different forms, temperatures, and durations of heat exposure affect these responses.
It is important not to assume that every infrared sauna session will produce a specific level of heat shock protein activation or a predictable recovery benefit. The response may differ based on the person, product, session length, temperature, hydration status, and surrounding environment.
Circulation
Heat exposure typically causes blood vessels near the skin to widen. This process, called peripheral vasodilation, helps the body release heat.
The resulting increase in skin blood flow may contribute to the feeling of warmth and relaxation associated with sauna use.
Although circulation is involved in normal recovery processes, it is overly simplistic to claim that a sauna automatically “flushes toxins,” removes all metabolic waste, or delivers a guaranteed improvement in muscle repair.
The body’s liver, kidneys, lungs, digestive system, and circulatory system perform those functions continuously.
Neuromuscular Performance
Neuromuscular performance refers to the interaction between the nervous system and the muscles.
Hard training can temporarily affect strength, power, coordination, and perceived readiness. Some studies have examined whether infrared sauna use after exercise affects the recovery of these measures.
Early findings suggest that certain post-exercise infrared sauna protocols may help reduce short-term declines in selected performance measures in some trained populations.
However, results should be interpreted carefully. Sample sizes are often modest, protocols differ, and outcomes in trained athletes do not necessarily predict the experience of a recreational exerciser.
Relaxation and Sleep
Many people find warmth relaxing, and a consistent evening routine may support a transition into rest.
However, individual responses vary. Sauna use temporarily raises body temperature and heart rate, and some people may feel stimulated rather than relaxed after a session.
The research does not support promising that an infrared sauna will cure insomnia, improve sleep architecture, regulate hormones, or reduce cortisol for every user.
People interested in evening sauna use should observe how their own body responds and avoid sessions that interfere with sleep, hydration, or temperature regulation.
What the Research Shows
Research on infrared sauna use in athletic recovery is still developing.
The available evidence includes studies involving team-sport athletes, endurance-trained participants, resistance-trained participants, and other active populations.
Study protocols are not uniform. Researchers have used different temperatures, durations, frequencies, exercise sessions, participant groups, and performance measurements.
The University of Jyväskylä Study
A 2025 study led by researchers associated with the University of Jyväskylä examined repeated post-exercise infrared sauna use among female team-sport athletes.
Participants included basketball, ice hockey, and American football players. The infrared sauna group completed short post-exercise sessions several times per week, while a control group used passive recovery.
Researchers evaluated outcomes including muscle soreness, jumping performance, sprint performance, and training adaptations.
The study reported that the sauna group experienced favorable changes in certain recovery and performance measurements compared with the control group.
These findings suggest that the protocol used in the study may have supported recovery between training sessions for that particular participant group.
They do not prove that all infrared saunas, temperatures, session lengths, or users will experience the same results.
The research also did not establish infrared sauna as a direct muscle-building treatment.
Earlier Post-Exercise Research
Earlier studies have examined infrared sauna use following strength or endurance exercise.
Some reported improvements in selected measures of perceived soreness, jumping performance, or recovery compared with passive rest.
These studies provide a useful basis for continued research, but they should not be interpreted as proof that infrared sauna will accelerate recovery or improve athletic performance for every user.
Systematic Research Reviews
Reviews of post-exercise heat exposure suggest that heat may influence certain physiological adaptations and recovery outcomes.
At the same time, researchers continue to identify substantial gaps.
Questions remain about:
• The most appropriate temperature and duration
• The best timing relative to different types of exercise
• Differences between infrared and traditional sauna protocols
• Responses among women and men
• Responses among older adults
• Effects on endurance, strength, power, and muscle growth
• Long-term safety and adherence
• Differences between commercial sauna products
RESEARCH SUMMARY
What appears promising:
• Infrared sauna has been studied as a post-exercise recovery tool.
• Some studies report reduced perceived soreness.
• Some studies report favorable changes in selected neuromuscular performance measures.
• Short, moderate-temperature sessions have been used in published athletic research.
What has not been established:
• A universal protocol that is best for every athlete
• Guaranteed improvements in speed, strength, endurance, or muscle growth
• That infrared sauna is superior to every other recovery method
• That a consumer sauna will reproduce the results of a research study
• That infrared sauna can replace sleep, nutrition, hydration, or appropriate training
Practical Considerations for Athletes
There is no single evidence-based sauna schedule appropriate for every athlete.
Published studies can provide context, but they should not be converted directly into personalized instructions without considering individual health, training load, heat tolerance, climate, altitude, hydration, and the sauna manufacturer’s guidance.
Timing
Post-exercise use has been examined in several infrared sauna studies.
However, immediately adding heat after a hard workout may not be appropriate for someone who is already overheated, dehydrated, dizzy, nauseated, ill, or experiencing symptoms of heat stress.
Athletes training outdoors, in hot conditions, at altitude, or in multiple daily sessions may already be carrying significant heat and hydration stress.
Before using a sauna after exercise:
• Allow your breathing and heart rate to begin settling.
• Rehydrate according to your individual needs.
• Do not enter if you feel dizzy, nauseated, confused, unusually weak, or overheated.
• Follow the manufacturer’s instructions for temperature and session length.
• Exit immediately if you begin feeling unwell.
Session Length and Temperature
Research protocols involving athletes have often used relatively short sessions at moderate infrared sauna temperatures.
That does not create a universal recommendation.
New users should not assume that hotter or longer sessions are better. Increasing heat exposure can increase fluid loss and physiological strain.
Use the product only as directed and begin conservatively. Allow time to understand how your body responds before considering any change in frequency, temperature, or duration.
Do not use oral temperature targets as a goal unless you are participating in a medically or professionally supervised protocol.
Frequency
Some research protocols have involved approximately three sessions per week. Other sauna users may choose a different schedule.
There is not enough evidence to declare one frequency ideal for every type of athlete.
Daily use should not be presented as automatically appropriate. Training conditions, climate, health history, hydration, medications, and individual tolerance all influence the amount of heat exposure a person can safely manage.
Hydration
Sauna use causes sweating and fluid loss.
Hydration needs vary considerably based on body size, sweat rate, exercise intensity, temperature, altitude, diet, medications, and health conditions.
Drink fluids according to your needs and follow healthcare guidance when relevant.
Athletes with high sweat losses or prolonged training sessions may also need to consider electrolyte replacement. However, no single fluid or electrolyte amount is appropriate for everyone.
Using Infrared Sauna Across Different Training Goals
Endurance Training
Endurance athletes may be interested in sauna use for relaxation, heat exposure, or perceived recovery after long sessions.
Some research has examined how repeated heat exposure relates to cardiovascular and heat-acclimation responses.
These effects depend on the specific heat protocol, training program, environmental conditions, and individual.
Athletes preparing for hot-weather events should use professionally designed acclimation protocols rather than assuming that casual sauna use will provide adequate heat preparation.
Strength and Power Training
Some strength and power athletes use infrared sauna after training because they find heat relaxing or believe it supports recovery.
Research has explored neuromuscular performance following post-exercise sauna use, but evidence is not strong enough to promise improved strength, power, or muscle growth.
Sauna should not replace adequate protein intake, sleep, rest, progressive training, or medical care for pain or injury.
Team Sports
Some of the most relevant infrared sauna research has involved team-sport athletes.
Short recovery windows between training sessions or competitions make recovery strategies especially important in these sports.
Even so, research protocols should not be treated as universal instructions. Coaches, athletic trainers, sports medicine professionals, and athletes should consider the full training schedule before adding heat exposure.
Masters Athletes
Adults over 40 may be interested in sauna use for comfort, relaxation, or a structured recovery routine.
Age alone does not determine whether sauna use is safe or effective.
Health history, cardiovascular status, medications, hydration, and heat tolerance become especially important. Anyone with medical concerns should obtain professional guidance before beginning regular sauna use.
Combining Infrared Sauna With Other Recovery Modalities
Athletes sometimes combine sauna use with cold exposure, red light therapy, compression, massage, or other recovery tools.
Using multiple modalities does not automatically create a better result. Combining them may also increase time, cost, complexity, or physiological stress.
Infrared Sauna and Cold Plunge
Alternating heat and cold is commonly called contrast therapy.
Some athletes enjoy the experience, but protocols vary widely, and research has not established one ideal sequence for all goals.
Heat causes blood vessels near the skin to widen, while cold causes them to narrow. These responses may influence comfort, temperature regulation, and perceived recovery.
Anyone combining the two should:
• Follow the instructions for both products.
• Begin conservatively.
• Avoid extreme temperature changes when feeling unwell.
• Stop if dizziness, chest discomfort, confusion, or unusual symptoms occur.
• Consult a healthcare professional when health conditions are present.
Infrared Sauna and Red Light Therapy
Infrared sauna and red light therapy are different technologies.
Some products combine multiple wavelengths or include separate light panels. Product terminology can be confusing, so buyers should review the manufacturer’s specifications carefully.
Although both technologies are being studied, there is not enough evidence to promise that using them together will amplify recovery or create a synergistic medical benefit.
Infrared Sauna and PEMF
Pulsed electromagnetic field devices are marketed for a range of wellness uses.
Evidence, device specifications, regulatory status, and intended uses vary significantly.
There is not enough evidence to claim that using PEMF after a sauna improves absorption or produces a greater recovery result.
Consumers should evaluate each device independently and follow the respective manufacturer’s guidance.
What to Avoid
Do not use a sauna:
• After consuming alcohol
• When significantly dehydrated
• When experiencing fever or acute illness
• When experiencing signs of heat illness
• When a healthcare professional has advised against heat exposure
• In a manner that conflicts with product instructions
Avoid combining intense heat with medications, supplements, or substances that may impair temperature regulation unless a qualified healthcare professional has confirmed that use is appropriate.
Infrared Sauna vs. Ice Bath: Which Should Athletes Use?
Infrared sauna and cold-water immersion produce different physiological experiences.
Neither is automatically better for every athlete, training goal, or situation.
INFRARED SAUNA VS. COLD PLUNGE
Primary temperature effect
Infrared sauna: Raises skin and body temperature
Cold plunge: Lowers skin and body temperature
Immediate vascular response
Infrared sauna: Promotes peripheral vasodilation
Cold plunge: Promotes peripheral vasoconstriction
Typical experience
Infrared sauna: Warmth, sweating, and possible relaxation
Cold plunge: Intense cold sensation followed by rewarming
Common reasons for use
Infrared sauna: Relaxation, warmth, wellness routine, and perceived recovery
Cold plunge: Cooling, temporary soreness relief, alertness, and perceived recovery
Research considerations
Infrared sauna: Emerging evidence in selected athletic populations
Cold plunge: Larger body of research, with effects varying by exercise type, timing, and desired adaptation
Muscle growth considerations
Infrared sauna: Insufficient evidence to claim a direct hypertrophy benefit
Cold plunge: Frequent immediate use after resistance training may interfere with some training adaptations in certain circumstances
Best choice
Depends on the person, training goal, timing, health status, environmental conditions, and professional guidance
Athletes focused on muscle growth may wish to be cautious about frequent cold-water immersion immediately after resistance training.
Athletes training in high heat may prioritize cooling rather than adding more heat.
Athletes who simply prefer warmth and relaxation may find sauna use easier to maintain.
The correct choice is not necessarily one or the other. It is the option that fits the athlete’s health, environment, goals, training schedule, and personal response.
Explore Recovery Options
Longevity Lab Systems offers infrared saunas and cold plunge systems for home wellness and recovery spaces.
Product features, temperatures, dimensions, warranties, installation requirements, and intended uses vary.
What to Look for in a Home Infrared Sauna
Athletes may use a sauna more frequently than an occasional wellness user, making product specifications and installation requirements especially important.
Before purchasing, review the manufacturer’s documentation and confirm that the sauna fits your available space, electrical setup, intended location, and expected use.
Emitter Type
Infrared products may use far-infrared emitters, near-infrared components, or a combination marketed as full-spectrum.
These categories should not be assumed to provide identical experiences or outcomes.
Most athletic recovery research cited in this article relates to far-infrared sauna protocols.
That does not prove that one emitter type is best for every buyer.
Compare:
• Wavelength information
• Heater design
• Temperature range
• Warm-up time
• Independent testing documentation
• Manufacturer instructions
• Warranty coverage
Size and Capacity
A one-person sauna may suit an individual user and require less space.
A two-person sauna may provide more room to sit comfortably or may accommodate more than one household member.
Measure the complete installation area, including door clearance, ceiling height, ventilation needs, and access to the required electrical connection.
Do not assume that a sauna marketed for two people will feel spacious for every user.
Electrical and EMF Information
Some manufacturers publish electromagnetic field measurements for their products.
Testing methods, distances, units of measurement, laboratory standards, and product configurations may differ.
“Low EMF” is not a standardized promise of a particular health outcome.
When this feature matters to you, request:
• The full testing report
• The testing laboratory’s name
• The distance from which measurements were taken
• The operating conditions used during testing
• Confirmation that the tested model matches the model being sold
Temperature Range
Review both the advertised maximum temperature and how the sauna performs in real-world conditions.
Warm-up time and temperature stability may be affected by:
• Room temperature
• Indoor versus outdoor installation
• Insulation
• Door use
• Electrical supply
• Sauna size
• Heater configuration
A higher maximum temperature is not automatically better.
Construction and Installation
Review the wood type, panel construction, hardware, adhesives, glass, ventilation, and installation requirements.
For outdoor or humid environments, confirm that the sauna is specifically approved for the intended location.
Do not place an indoor-rated sauna outdoors unless the manufacturer explicitly permits it.
Controls and Preheating
Remote controls, timers, or app-based preheating may be convenient for people who plan sessions around workouts.
Confirm how remote features operate and whether the product requires Wi-Fi, Bluetooth, a subscription, or a specific mobile operating system.
Never use remote preheating in a manner that conflicts with the product’s safety instructions.
Warranty and Support
Read the warranty rather than relying only on the warranty length displayed in marketing materials.
Check:
• Heater coverage
• Electrical-component coverage
• Structural coverage
• Labor coverage
• Shipping responsibility
• Installation requirements
• Commercial-use exclusions
• Transferability
• Required maintenance
• Procedures for filing a claim
Explore Infrared Saunas at Longevity Lab Systems
Compare available models by size, heater type, installation requirements, features, and warranty.
Safety Considerations
Sauna use involves heat exposure, sweating, and fluid loss. Individual tolerance varies based on factors such as health history, hydration, medications, exercise intensity, and environmental conditions.
Always follow the manufacturer’s instructions and begin conservatively. Do not use a sauna when you are significantly dehydrated, feeling ill, experiencing a fever, or under the influence of alcohol.
End the session immediately if you experience dizziness, nausea, weakness, confusion, chest discomfort, unusual shortness of breath, or feel faint.
Consult a qualified healthcare professional before sauna use if you are pregnant, have a medical condition, take medication that may affect heat tolerance or hydration, or have any uncertainty about whether heat exposure is appropriate for you.
This information is provided for general educational purposes and is not medical advice.
Frequently Asked Questions
How long should an athlete use an infrared sauna after a workout?
There is no single session length that is appropriate for everyone. Published studies have used different temperatures and durations under controlled conditions.
Follow the manufacturer’s instructions, begin conservatively, and stop the session if you feel unwell. Longer or hotter sessions should not be assumed to provide better results.
Can athletes use an infrared sauna every day?
Frequency depends on the individual, the product, training load, hydration, heat tolerance, health history, medications, and environmental conditions.
Daily use should not be considered necessary or appropriate for everyone. Follow the manufacturer’s guidance and consult a qualified healthcare professional when personal health considerations apply.
Does infrared sauna help build muscle?
Infrared sauna should not be considered a muscle-building treatment.
Some research has examined whether post-exercise infrared sauna use may support certain recovery measures. Muscle growth still depends primarily on resistance training, adequate nutrition, protein intake, sleep, and recovery.
Is infrared sauna better than a cold plunge for recovery?
Neither option is best for every person or every training goal.
Infrared sauna provides heat exposure, while cold-water immersion provides cooling. The most appropriate choice depends on the type of exercise, timing, environment, personal preference, health status, and individual response.
When should you stop or avoid a sauna session?
Do not begin a session if you are significantly dehydrated, feverish, feeling ill, or under the influence of alcohol.
End the session immediately if you experience dizziness, nausea, weakness, confusion, chest discomfort, unusual shortness of breath, or feel faint.
Always follow the manufacturer’s instructions and seek professional medical guidance when individual health concerns apply.
What temperature should an athlete use?
Use only the temperature range permitted by the sauna manufacturer.
There is no universally optimal temperature for athletic recovery. New users should begin conservatively and should not assume that the highest available setting is the most effective.
Should I try to raise my core temperature to activate heat shock proteins?
No specific core-temperature target should be used as a do-it-yourself performance goal.
Heat shock proteins are part of a complex physiological response, and their activity cannot be reliably determined from a consumer sauna’s temperature display. Deliberately trying to raise core temperature may increase the risk of overheating.
The Bottom Line
Infrared sauna is an optional wellness and recovery tool, not a shortcut or a substitute for the fundamentals.
Sleep, hydration, nutrition, appropriate training, rest, and professional healthcare remain the foundation of a responsible recovery plan.
Current research suggests that certain post-exercise infrared sauna protocols may support perceived muscle soreness and selected recovery measures in some trained athletes. However, the evidence is still developing, and individual results can vary.
Infrared sauna should not be expected to guarantee faster recovery, improved athletic performance, better sleep, increased muscle growth, or protection from injury.
For athletes considering a home infrared sauna, the most important factors are:
• Following the manufacturer’s instructions
• Beginning conservatively
• Paying attention to hydration and heat tolerance
• Choosing a product that fits the available space and electrical requirements
• Reviewing product specifications, installation requirements, and warranty coverage
• Considering how sauna use fits into the person’s broader training and recovery routine
Ready to Explore Infrared Sauna Options?
Browse the Longevity Lab Systems infrared sauna collection and compare available models by size, heater type, features, installation requirements, and warranty.
Explore Saunas and Cold Plunges
Sources and Further Reading
- Ahokas EK, Hanstock HG, Kyröläinen H, Ihalainen JK. Effects of repeated use of post-exercise infrared sauna on neuromuscular performance and muscle hypertrophy. Frontiers in Sports and Active Living. 2025;7:1462901. doi:10.3389/fspor.2025.1462901.
- University of Jyväskylä Faculty of Sport and Health Sciences. Infrared sauna shows promising benefits for team-sport athletes. University research communication, 2025.
- Mero A, Tornberg J, Mäntykoski M, Puurtinen R. Effects of far-infrared sauna bathing on recovery from strength and endurance training sessions in men. SpringerPlus. 2015;4:321.
- Ahokas EK et al. Post-exercise infrared sauna as a recovery modality for team-sport athletes. Doctoral research, University of Jyväskylä, 2025.
- Effects of post-exercise heat exposure on acute recovery and training-induced performance adaptations: a systematic review. Sports Medicine — Open. 2025.
- Patrick RP, Johnson TL. Sauna use as a lifestyle practice to extend healthspan. Experimental Gerontology. 2021;154:111509.
- Kunutsor SK et al. Sauna bathing and risk of hypertension: a prospective cohort study. American Journal of Hypertension. 2017;30(11).