Pre-session and post-session timing

What to do (and not do) in the hours around a sauna session — meals, alcohol, exercise, and sleep.

Before the sauna

• Eat lightly within 2 hours before, or wait 60 to 90 minutes after a heavy meal
• Don't drink alcohol before, during, or right after
• Light pre-sauna stretching is fine and many users find it helpful

After the sauna

• Cool down for at least 10 minutes before any intense activity
• Eat a balanced meal within 60 minutes if you're using sauna for recovery from training
• Sleep is often improved on sauna nights; many users prefer evening sessions for this reason