Learn how sauna practice can elevate your athletic performance and recovery.

Many of us love summer and look forward to the warm months, however for athletes heat can add a dangerous dimension to physical exertion. Training for summer events like marathons, triathlons, and cycling races involves more than just building endurance and strength; it also requires acclimatizing to high temperatures. A healthy athlete’s ability to tolerate a hot climate during exercise can be the most significant threat to performance. Those who are training for a summer event or that is hosted in a hot climate, will want to include heat acclimatization as part of their training regimen. Regular sauna sessions are an effective method to significantly enhance an athlete’s ability to tolerate heat by promoting several physiological adaptations, including increased plasma volume and improved sweat response, which help maintain cardiovascular stability and efficient thermoregulation.

Athletes in the 2024 Paris Olympic Games contended with temperatures reaching up to 37˚C, making heat tolerance a vital requirement.

“For athletes accustomed to competing in warm weather, a few extra degrees could make the difference when it comes to outlasting their competitors. Bodies uniformly perform worse when overheated from exertion, but certain people have proven more adept at managing that internal, physiological challenge. Regular exposure to the conditions helps, as do modern tech and training regimens designed to boost those with lesser natural responses.” — “Sauna Protocol: How Olympic Athletes Adapt to a Warmer World” Sportico

Creating a Sauna Practice

Athletes usually start with short sauna sessions of about 10-15 minutes, gradually increasing the duration and frequency over several weeks. This gradual approach allows the body to safely adapt to heat exposure, reducing the risk of heat-related illnesses and maintaining performance in hot conditions.

In addition to heat acclimatization, incorporating hot-cold contrast therapy can be beneficial for athletic recovery and muscle healing. This therapy involves alternating between hot sauna and cold water immersion, which can reduce muscle soreness, decrease inflammation, and promote faster recovery. The heat increases blood flow and relaxes muscles, while the cold reduces swelling and numbs pain. This combination can accelerate the healing process and improve overall recovery times.

These strategies can enhance heat tolerance, support muscle healing and overall recovery, ensuring athletes are well-prepared and resilient.

Want to give sauna sweating a try? RITUAL Nordic Spa is an urban sauna house in downtown Victoria. The Nordic Circuit includes sauna, steam, cold plunge, Nordic bucket shower, salt lounge and outdoor patios. The perfect compliment to your workout or a fun way to spend time with friends – plus visit more and pay less with passes and memberships.

Read more about Nordic Circuit and our Private Sauna Suites