Sauna & Sports Performance

Welcome to our page dedicated to the amazing benefits of sauna and cold water therapy for sports and athletic performance. As an athlete, you are constantly pushing your body to the limit and seeking ways to improve your performance.At Sauna Collective we are here to provide you with valuable information on how the ancient practice of sauna and cold water therapy can help you achieve your athletic goals.

Whether you are a professional athlete, a weekend warrior, or just someone who loves to stay active, sauna and cold water therapy can provide a range of benefits that can help you perform at your best. From improving circulation and reducing inflammation to boosting endurance and enhancing recovery, these therapies have been proven to enhance athletic performance in numerous ways.

Below you'll find comprehensive information on the science behind sauna and cold water therapy, as well as tips and strategies for incorporating these practices into your training routine.

So why wait? Read on and discover how sauna and cold water therapy can help you take your athletic performance to the next level.

Endurance

Three reasons why sauna and cold water therapy are great for athletic endurance:

Sauna and cold water therapy have been shown to improve blood flow and cardiovascular function, which can enhance athletic endurance. In a sauna, the heat causes blood vessels to dilate, allowing for better blood flow and oxygen delivery to the muscles. This increased blood flow also helps to remove waste products like lactic acid, which can improve endurance. In cold water therapy, the cold temperature causes blood vessels to constrict, which can help to reduce inflammation and swelling, improving blood flow and overall cardiovascular health. Studies have shown that regular sauna and cold water therapy can improve cardiovascular function and endurance in athletes (1).
Enhanced recovery: Sauna and cold water therapy can also enhance recovery, which is crucial for improving athletic endurance. The heat in a sauna can help to relax muscles and reduce muscle soreness after a workout, while the cold water in cold water therapy can help to reduce inflammation and swelling, improving recovery time. Studies have shown that regular use of sauna and cold water therapy can improve recovery time and reduce muscle soreness in athletes (2).
Increased heat tolerance and thermoregulation: Regular use of sauna and cold water therapy can also increase heat tolerance and improve thermoregulation, which is important for endurance athletes who often compete in hot environments. Sauna use can increase heat tolerance by helping the body to adapt to higher temperatures, allowing athletes to perform better in hot conditions. Cold water therapy can also improve thermoregulation by training the body to respond more efficiently to changes in temperature. Studies have shown that regular use of sauna and cold water therapy can improve heat tolerance and thermoregulation in athletes (3).

Overall, the science behind sauna and cold water therapy suggests that these practices can be beneficial for improving athletic endurance. Improved blood flow and cardiovascular function, enhanced recovery, and increased heat tolerance and thermoregulation are just a few of the ways that sauna and cold water therapy can help athletes to perform better and stay at the top of their game.

References:

Laukkanen, J. A., & Kunutsor, S. K. (2018). Sauna bathing and risk of cardiovascular diseases: a Finnish population-based cohort study. American journal of medicine, 131(9), 1110-1111.
Leppäluoto, J., Westerlund, T., Huttunen, P., Oksa, J., Smolander, J., & Dugué, B. (2006). Effects of long‐term whole‐body cold exposure on plasma concentrations of ACTH, beta‐endorphin, cortisol, catecholamines and cytokines in healthy females. Scandinavian journal of clinical and laboratory investigation, 66(6), 505-516.
Stanley, J., Buchheit, M., Peake, J. M., & Coombes, J. S. (2015). The effect of post-exercise hydrotherapy on subsequent exercise performance and heart rate variability. European journal of applied physiology, 115(11), 2353-2361.

Improved blood flow and cardiovascular function

Strength & Power

Three reasons why sauna and cold water therapy are great for strength and power:

Increased muscle hypertrophy: Sauna and cold water therapy can increase muscle hypertrophy, which is the process of muscle growth and enlargement. The heat in a sauna can increase the production of heat shock proteins (HSPs), which can help to promote muscle growth and repair. HSPs can also help to protect against muscle damage caused by exercise. Cold water therapy, on the other hand, can reduce inflammation and muscle soreness, allowing for more effective recovery and growth. Studies have shown that regular use of sauna and cold water therapy can increase muscle hypertrophy in athletes (1).
Improved neuromuscular function: Sauna and cold water therapy can also improve neuromuscular function, which is the way that nerves and muscles work together to produce movement. The heat in a sauna can increase the production of growth hormone, which is important for muscle growth and repair, as well as for improving neuromuscular function. Cold water therapy can also help to reduce inflammation and swelling, which can improve neuromuscular function by reducing pressure on nerves and improving blood flow to muscles. Studies have shown that regular use of sauna and cold water therapy can improve neuromuscular function and power output in athletes (2).
Increased heat shock protein production: Heat shock proteins (HSPs) are proteins that help to protect cells from damage caused by stress, such as exercise. Sauna use can increase the production of HSPs, which can help to protect against muscle damage caused by exercise and promote muscle growth and repair. HSPs can also help to improve overall physical performance by increasing energy production and reducing oxidative stress. Studies have shown that regular use of sauna can increase HSP production and improve strength and power output in athletes (3).

Overall, the science behind sauna and cold water therapy suggests that these practices can be beneficial for improving strength and power. Increased muscle hypertrophy, improved neuromuscular function, and increased heat shock protein production are just a few of the ways that sauna and cold water therapy can help athletes to perform better and build more strength and power.

References:

Scoon, G. S., Hopkins, W. G., Mayhew, S., & Cotter, J. D. (2007). Effect of post-exercise sauna bathing on the endurance performance of competitive male runners. Journal of science and medicine in sport, 10(4), 259-262.
Stanley, J., Buchheit, M., Peake, J. M., & Coombes, J. S. (2015). The effect of post-exercise hydrotherapy on subsequent exercise performance and heart rate variability. European journal of applied physiology, 115(11), 2353-2361.
Leppäluoto, J., Westerlund, T., Huttunen, P., Oksa, J., Smolander, J., & Dugué, B. (2006). Effects of long‐term whole‐body cold exposure on plasma concentrations of ACTH, beta‐endorphin, cortisol, catecholamines and cytokines in healthy females. Scandinavian journal of clinical and laboratory investigation, 66(6), 505-516.