Pool and sauna under one roof is one of the best parts of a good gym or spa. The order matters more than you might think, though: it changes how your swim feels and how relaxed you are afterwards. Here is what works best, and when to switch it around.
Short answer
For most people, the sauna works best after swimming: rinse off the chlorine, then enjoy 10 to 15 minutes of heat to relax and warm back up. A short sauna before an easy swim can feel like a warm-up and makes cold water more pleasant, but skip it before hard training, because starting hot makes a hard swim feel harder. Drink water in between, and never swim if you feel lightheaded after the heat.
Sauna before or after swimming: quick comparison
| Sauna before swimming | Sauna after swimming | |
|---|---|---|
| Best for | Easy, relaxed swims and cold outdoor water | Training sessions and winding down |
| Time in the sauna | 5 to 10 min | 10 to 15 min, 20 at most |
| Main upside | Loose, warm muscles; cold water feels great | Relaxation and warmth for tired muscles |
| Main downside | Heat before hard training can hurt your performance | Easy to overdo when you are already tired and low on fluids |
Why sauna after swimming works best for most people
After your laps, your muscles are tired and your heart has worked hard. A round in the sauna helps you relax, eases the feeling of stiffness and warms you back up: water pulls heat away from your body fast, so many swimmers feel chilly after a long session even in a heated pool.
Give yourself a few minutes to catch your breath, drink some water and rinse the chlorine off in the shower first. Then 10 to 15 minutes is plenty. You lose fluid while swimming too, even if you do not notice the sweat, so this is not the time for a long session. For timing details, see how long to stay in a sauna.
When a sauna before swimming makes sense
A short round of 5 to 10 minutes before an easy swim can loosen you up, and it makes cold water feel wonderful. That is the classic Nordic pairing: heat in the sauna, then a quick dip in the lake or a cold pool, then back into the heat.
Before hard training or a race, skip it and warm up in the water instead. Research on endurance exercise has found that people tire sooner when they start with a higher body temperature, and a sauna raises yours. The effect is strongest in warm pools, where your body has a harder time shedding heat.
Take a few minutes between the sauna and the pool, and be careful with very cold water straight after a hot sauna if you have heart or blood pressure problems. Our guide to sauna and cold plunge covers the cold part in more detail.
Tips for combining the pool and the sauna
- Shower before the sauna. It is good etiquette, and rinsing off chlorine is kinder to your skin in the heat.
- Drink water between the pool and the sauna; you lose fluid in both.
- Keep sauna rounds to 10 to 15 minutes, 20 at most, and leave if you feel dizzy.
- Follow the house rules on clothing: most US gyms expect a swimsuit, many European saunas a towel only. Sit on a towel either way, and swap a wet, chlorinated suit for a dry one if the rules allow.
- Finish with a shower and a mild body wash. Pool water plus heat can leave skin dry and smelling of chlorine.
As an Amazon Associate we earn from qualifying purchases.
If pool and sauna leave your skin tight and smelling of chlorine, an after-swim body wash helps. These single-use packs fit in a gym bag, so you can wash off properly after the pool or before you head home.
Check price on AmazonWhich type of sauna goes best with swimming?
Traditional sauna
Hot and dry, usually 160 to 195 °F (70 to 90 °C). Short rounds work best, and it is the classic partner for a cold swim. More on temperatures in our guide to a good sauna temperature.
Infrared sauna
Much cooler, about 120 to 150 °F (50 to 65 °C), so it feels gentler after a tiring swim and sessions can run a little longer. See infrared vs traditional sauna.
Steam room
Around 110 to 115 °F (43 to 46 °C) but close to 100% humidity, and many pools have one. Keep it to 10 to 15 minutes; details in how long to stay in a steam room.
Safety first
- Never swim if you feel lightheaded or dizzy after the sauna. Sit down, drink water and wait until you feel normal again.
- If you have a heart condition or low or high blood pressure, ask your doctor before combining heat and cold water.
- Skip alcohol before and between pool and sauna.
- Children should use the sauna only briefly and with an adult.
FAQ
Should I shower between the pool and the sauna?
Yes. Rinse off before you go in, and shower again at the end. More in shower before or after the sauna.
How long should I wait after swimming before the sauna?
A few minutes to catch your breath, drink water and rinse off is enough.
Is it OK to go back into the pool after the sauna?
Yes, if you feel fine. Take a moment to cool down first, start slowly and get out if you feel dizzy.
Sources
For the web story version of this article, click here.
Editorial note: this guide is general information for healthy adults, not medical advice. If you have a health condition, are pregnant or take regular medication, check with your doctor before using a sauna.