Short answer
Either order is fine for most healthy adults, but sauna first, then a soap shower, then the hot tub is the most practical. You should shower before a hot tub anyway, and it rinses off sauna sweat. Cool down and drink water in between, keep the water at 104°F or below, and keep both sessions short.
A sauna and a hot tub side by side, at a gym, hotel or at home, raises an obvious question: which one first, and how long should you wait in between? Here is a practical order, the safety rules from public health agencies, and what to skip.
Should you use the sauna before or after the hot tub?
We found no study that compares the two orders, so neither is proven to be healthier. The difference is mostly practical. Public health guidance asks you to shower before you get into a hot tub. King County public health explains that sweat, lotions and deodorant reduce how well the chlorine works and clog the filter. If you go to the sauna first, the shower you take afterwards rinses off the sweat before you get in the water.
Going the other way round is fine too. The CDC advises taking off your swimsuit and showering with soap after a hot tub to lower the risk of hot tub rash. Do that, dry off and then go into the sauna. Read more about showering before or after a sauna.
| Sauna first | Hot tub first | |
|---|---|---|
| Hygiene | Shower with soap after the sauna, then get in the water clean | Shower with soap after the hot tub, then dry off |
| How it feels | The water is cooler than sauna air and can feel relaxing | The sauna can feel hotter when you are already warm |
| In between | Cool down, drink water, wait until you feel normal | Cool down, drink water, wait until you feel normal |
| Good to know | The most practical order at most gyms and spas | Fine if the hot tub is free and the sauna is busy |
How long should you wait between the sauna and the hot tub?
There is no official waiting time. A sensible rule is to wait until you have cooled down: your breathing and pulse feel normal again, you are no longer sweating heavily and you have had some water. A shower is a good way to spend the break.
Do not push through warning signs. The NHS lists tiredness, dizziness, headache, feeling sick, heavy sweating and pale, clammy skin as signs of heat exhaustion. If you notice them, move somewhere cool, drink water and stop for the day. The NHS says you should start to feel better within 30 minutes. If not, get medical help. More on feeling dizzy or weak after a sauna.
Is it okay to use the sauna and hot tub on the same day?
Yes, for most healthy adults, as long as you keep it moderate. Both add heat to your body, so the total matters more than the order. If you plan to do both, keep each session shorter than you would on its own.
- Sauna: Harvard Health suggests staying in no more than 15 to 20 minutes, cooling down gradually and drinking two to four glasses of cool water afterwards.
- Hot tub: the CPSC says the water should never be above 104°F and calls 100°F safe for a healthy adult. Check it with a thermometer, because thermostats can be off by up to 4°F.
- Soak time: King County advises no more than 15 to 20 minutes at 104°F. Keeping your arms and shoulders out of the water helps you avoid overheating.
- Do not use a hot tub alone if you can avoid it, and keep an eye on each other.
Water: drink before, between and after. See how much water to drink in the sauna.
Do a sauna and a hot tub do the same thing?
Both warm you up, but in different ways. A sauna heats you with hot air or radiant heat. Cleveland Clinic puts traditional saunas at about 150 to 195°F and infrared saunas at 110 to 135°F. A hot tub surrounds you with water that is much cooler, but water moves heat into your body efficiently. The CPSC warns that soaking in 106°F water can raise your body temperature to the point of heat stroke, even in healthy adults.
Neither is a detox or a health treatment. Choose by what you enjoy. For a deeper comparison, read sauna vs hot tub, steam rooms vs hot tubs and sauna or hot tub for sore muscles.
Which type of sauna pairs best with a hot tub?
There is no evidence that one type pairs better. An infrared cabin runs at lower air temperatures, so many people find it gentler before or after a soak. A traditional sauna is hotter, and pouring water on the stones makes it feel hotter still (why löyly feels hotter). A steam room is humid, so combined with a hot tub you will be warm and wet for a long time. Pick the one you tolerate best and keep it short. See infrared vs traditional saunas.
A simple sauna and hot tub routine
- Drink a glass of water before you start.
- Sauna first, for a shorter session than usual. Leave earlier if you feel unwell (how long to stay in a sauna).
- Shower with soap and rinse well. This removes sweat, lotion and deodorant before you get into the water.
- Rest until you have cooled down and drink some water.
- Hot tub at 104°F or less. Keep the soak short, especially at the top temperature, and get out if you feel drowsy.
- Afterwards, take off your swimsuit, shower with soap and wash the swimsuit.
- Want a cold step too? Read ice bath before or after the sauna.
Who should skip it or ask a doctor first?
The CPSC advises people with a history of heart disease, circulation problems, diabetes or blood pressure problems to get their doctor’s advice before using a hot tub. People taking medicines that make them drowsy, such as tranquilizers, antihistamines or anticoagulants, should not use hot tubs. Pregnant people should keep hot tub water at 100°F or below and talk to their doctor about saunas. Young children need special caution. Skip alcohol before and during both (why alcohol and heat do not mix).
Frequently asked questions
Should I go in the sauna or the hot tub first?
Either order works, and no study shows that one is healthier. Sauna first is the most practical for many people, because you should shower before a hot tub anyway and that shower rinses off the sauna sweat. If you start in the hot tub, shower with soap afterwards before the sauna.
How long should I wait between the sauna and the hot tub?
There is no official waiting time. Wait until you have cooled down: your breathing and pulse feel normal again, you are no longer sweating heavily and you have had some water. Use the break for a shower. If you still feel dizzy or sick, stop for the day.
Is it bad to go straight from the sauna into a hot tub?
It is not a good idea. You add more heat while your body is still hot, and you carry sweat into the water. Shower, rest and drink water first. The hot tub water should never be above 104°F, and a cooler setting is easier on you after a sauna.
How hot should the hot tub be after a sauna?
The US Consumer Product Safety Commission says hot tub water should never be above 104°F and calls 100°F safe for a healthy adult. King County public health advises a soak of no more than 15 to 20 minutes at 104°F. Check the water with a thermometer, because thermostats can be off.
Can I drink alcohol when using a sauna and hot tub?
It is best not to. The CPSC warns that alcohol in a hot tub can cause drowsiness, unconsciousness and drowning. Harvard Health advises avoiding alcohol before and after a sauna. Save the drink for later and have water between sessions.
Who should not use a sauna and hot tub on the same day?
Ask a doctor first if you have heart disease, circulation problems, diabetes or blood pressure problems. The CPSC says people taking drowsy-making medicines should not use hot tubs, pregnant people should keep the water at 100°F or below, and young children need special caution.
Sources
- US Consumer Product Safety Commission: CPSC warns of hot tub temperatures
- CDC: Preventing hot tub rash
- Public Health – Seattle & King County: Staying happy and healthy in your spa and hot tub (PDF)
- Harvard Health Publishing: Saunas and your health
- Cleveland Clinic: 6 possible benefits of infrared saunas
- NHS: Heat exhaustion and heatstroke
This guide summarizes official safety guidance. It is not medical advice, and we did not run our own tests.