Athletes increasingly have been utilizing saunas as part of their training and recovery regimen. The athletes that may benefit most uniquely? Motorsports racecar drivers.
With the intense physical demands of racing, such as enduring high temperatures and maintaining peak focus during long periods, sauna sessions are becoming an increasingly valuable addition to athletes’ routines for improving their endurance and heat tolerance. By exposing their bodies to controlled heat, drivers simulate the heat that they face in extreme cockpit conditions during races - which helps them to condition their cardiovascular systems and enhance their ability to regulate body temperature. Sauna sessions also aid in post-race recovery by promoting muscle relaxation, improving circulation, and flushing out toxins, which helps these athletes recover faster and maintain their performance at the highest level.
Champion race car driver Scott McLaughlin shares that sauna is a crucial part of his routine as a professional athlete in a recent interview, stating:
“I use an infrared sauna as it replicates the physical demands I encounter in the [race] car. You know, we've got cabin temperatures that are getting upwards, it's 120° and, getting closer to 140 sometimes in really hot circumstances like Nashville or peak summer races. So, training my body adapt to those conditions as quickly as possible is really important. And having this at home right outside next to my gym is perfect.”
McLaughlin goes on to explain how he can push his heart rate to the limit at the gym and then use the sauna to replicate the intense conditions he experiences in the car. By sweating and exposing his body to heat, he can simulate the physical demands of racing and train his body to cope with those tough circumstances. This combination of exercise and sauna use helps him prepare for the extreme conditions of motorsports, allowing his body to better manage the stress and heat he faces during races.
McLaughlin then adds that his daily sauna sessions add benefit to his routine beyond the athletic training; he relies on his nightly sauna routine to enhance his sleep quality. He finds that using the sauna about an hour before bed is incredibly effective for winding down. Following his sauna session, he takes a cold shower, which leaves him feeling pleasantly tired and cozy. By the time he settles into bed, the combination of heat and cold has him perfectly relaxed and ready for a restful night’s sleep.
He also emphasizes the benefits of overall wellness, noting how sometimes it's simply refreshing to have a good sweat session. He explains that when he’s not feeling 100%, like having a mild cold, using the sauna can help sweat it out and potentially get rid of the bug. Reflecting on his own experience, he shares that this approach has worked for him in the past. He also highlights his preference for infrared saunas and finds the technology behind them fascinating.
“For me, the infrared sauna is a natural fit into my training and active lifestyle. I was building my gym. I got every piece of equipment I needed that I had at my current gym with my trainer. Eventually I knew that I needed a sauna, and the Finnleo infrared option was such an easy piece to the puzzle. It doesn't take up too much room and does exactly what it needed it to do. So, this was exactly why I went to Finnleo and they were so great with everything.”
After showing off his Finnleo sauna, McLaughlin is asked to share his favorite feature – but he doesn’t have just one:
“My favorite feature is probably being able to control everything by my phone [SaunaLogic mobile app]. I can literally turn my sauna on without getting out of bed on a cold day. It's so nice. I just go into the garage and walk straight into 140°. It's so easy. I can change the music, and I can play with the lights from my phone.
And I think another benefit to all that is how easy this is to set up. It came in a flat pack container. I put it up basically myself with a couple of friends and we were done in less than 45 minutes. [It was] so incredible the way that we were able to get this up and running and I was using that the sauna that night.”
For athletes like Scott, the benefits of incorporating a sauna into their routine are clear. The ease of setup, combined with advantages such as enhanced endurance, better sleep, and improved muscle relaxation make a sauna a valuable addition to any training regimen. With just a bit of time and effort to integrate sauna sessions into a post-exercise routine, athletes can experience notable gains in performance and recovery. The simple act of spending time in the sauna can yield significant benefits, from better heat tolerance to reduced heart rate, making it a practical tool for optimizing both training and overall well-being.
Beyond motorsports race drivers, saunas offer a range of benefits for athletes in various sports. For endurance athletes, such as long-distance runners or cyclists, sauna use can enhance cardiovascular performance and improve heat adaptation. Studies have demonstrated that regular sauna sessions can increase plasma volume and red blood cell count, both of which contribute to better oxygen delivery and endurance. By simulating the effects of exercising in hot conditions, saunas help athletes build resilience to heat, which can be particularly advantageous when competing in warm climates or during high-intensity workouts.
Strength and power athletes, including weightlifters and sprinters, also reap significant benefits from sauna use. The heat exposure from saunas helps to relax muscles and alleviate soreness, accelerating recovery between training sessions. This can lead to better muscle function and reduced risk of injury. Additionally, the increased blood flow induced by sauna use can aid in the repair of muscle tissues and reduce inflammation, helping athletes recover faster and train harder.
For athletes involved in team sports, such as soccer or basketball, saunas can contribute to overall wellness and performance. Regular sauna use helps in managing stress and improving sleep quality, which are crucial for maintaining peak performance during the season. Enhanced sleep quality leads to better recovery and mental focus, which can translate into improved game-day performance. Furthermore, saunas can aid in the management of chronic muscle and joint pain, keeping athletes in top condition and reducing the risk of injury over the course of a demanding season.
The reason saunas aid in reducing pain and muscle soreness is rooted in their ability to enhance circulation and promote muscle recovery. When exposed to the heat of a sauna, the body’s core temperature rises, which leads to vasodilation—the widening of blood vessels. This process improves blood flow and oxygen delivery to muscle tissues, helping to flush out metabolic waste products like lactic acid that accumulate during intense exercise. Increased circulation accelerates the healing of microtears in muscles, reduces inflammation, and speeds up the repair process, all of which contribute to a decrease in muscle soreness and pain.
Additionally, saunas induce a state of deep relaxation that can alleviate muscle tension and stiffness. The heat from the sauna stimulates the release of endorphins, which are natural painkillers that help to alleviate discomfort. This pain-relieving effect, combined with the sauna’s ability to relax muscles and reduce stiffness, can lead to significant relief from both acute and chronic muscle pain. By incorporating regular sauna sessions into a recovery routine, athletes can enhance their overall muscle recovery, leading to improved performance and reduced risk of injury.
If you're considering adding sauna sessions to your training regimen, it's important to understand how they can enhance your endurance. Recent studies have shown that spending time in a sauna after a workout can significantly boost performance and improve your body's ability to handle heat. This practice mimics the effects of training in hot conditions, leading to better heat tolerance, improved blood flow, and increased endurance.
To get started with post-exercise sauna sessions, begin with short, manageable periods of 10-15 minutes after your workout. Gradually extend the duration to around 25-30 minutes as your body adapts. Staying hydrated is crucial, as saunas can be dehydrating. Ensure you drink plenty of water before and after your sauna session, and listen to your body—if you at any point feel uncomfortable, it's important to exit the sauna immediately to prioritize your safety.
Incorporating sauna sessions into your routine can be a game-changer for enhancing endurance and optimizing recovery. The benefits, such as improved heat tolerance and reduced heart rate, can help you train more effectively and recover more quickly. Whether you’re a seasoned athlete or just starting out, experimenting with sauna sessions could help you reach your fitness goals faster. Always consult with a coach or healthcare professional before making significant changes to your training routine to ensure it's a good fit for your individual needs.