Science / Sauna & recovery

Sauna and recovery: mixed evidence.

Two small trials, two different sauna protocols. See who took part, what researchers measured and why the findings need context.

The research at a glance

Different protocols. Different results.

These independent trials did not compare sauna types directly. Read each finding in its own setting.

Ahokas et al. · 2023

Infrared sauna

Randomized crossover study

16Participants

Each mark = one participant

Male basketball players

Duration
20 min
Temperature
43 ± 5°C
After
Resistance exercise with strength and jump training
Compared with
20 minutes of passive rest

Observed result

Less soreness and a smaller drop in jump performance.

Soreness was self-reported. Jump performance was retested 14 hours after exercise.

Scope

One infrared session in a small group of male athletes. Results cannot be extended to every sauna setting.

Read Ahokas et al. (2023)

Skorski et al. · 2020

Traditional sauna

Conditions tested in randomized order

20Participants

Each mark = one participant

Competitive swimmers and triathletes · 17 men, 3 women

Duration
3 × 8 min
Temperature
80–85°C
After
Intensive training
Compared with
Seated rest with placebo massage oil

Observed result

Slower next-morning swims.

Performance in a 4 × 50 m swim test was worse after sauna than after the comparison condition.

Scope

One recovery period in competitive athletes. This does not describe every training or sauna routine.

Read Skorski et al. (2020)

These studies do not establish a universal recovery benefit and did not test Arctic Nut products. The protocols shown are research conditions, not personal sauna instructions.