How long should I wait to exercise after an infrared sauna?

We recommend waiting at least 24 hours before vigorous exercise. If you want to move, keep it light after you’ve cooled down and rehydrated, think easy walking or gentle stretching.

Can I shower right after an infrared sauna session?

Yes, but don’t rush it. Let your body temperature come down first, then shower within about 30 to 60 minutes to rinse sweat off your skin.

Can I go outside in cold weather after an infrared sauna?

You can, but be smart about it. Cool down first, dry off completely, and layer up before you step into Altoona winter air. Avoid heading straight into snow or cold wind while you’re still damp.

How often can I use an infrared sauna each week?

It depends on your goals, training load, and how you recover. Many people do well with a few sessions per week, but if you’re new to infrared sauna, start slower and see how you feel. If you have medical considerations, check with a clinician for personal guidance.

What does “infra red sauna” mean, and is it different from infrared sauna?

“Infra red sauna” is just another way people write infrared sauna. It’s the same service, infrared heat that warms you more directly than a traditional sauna.

Is a 2 person infrared sauna a good option?

A 2 person infrared sauna can be a great setup if you want to come with a spouse, training partner, or family member. Aftercare stays the same: hydrate with electrolytes, cool down, shower in 30 to 60 minutes, and avoid alcohol and hard exercise for 24 hours.

How do I pick the best infrared sauna for recovery?

The best infrared sauna is the one you’ll use consistently and safely. Focus on a comfortable temperature, a session length you tolerate well, and a plan that includes cooling down, hydration, and avoiding alcohol and vigorous exercise afterward.

What makes the best IR sauna session feel better afterward?

Most people feel best when they cool down slowly, drink water with electrolytes right after, shower once their temperature normalizes, and avoid alcohol, hot tubs, cold plunges, and vigorous exercise for at least 24 hours.

Infrared Sauna Aftercare: What to Do in the First 24 Hours

Q: Is it safe to drink alcohol after using an infrared sauna?

We recommend avoiding alcohol for at least 24 hours. Alcohol dehydrates you and can make you feel more fatigued or lightheaded after a sauna session.

By Athletic Wellness | October 15, 2026

Serving Altoona, Eau Claire, Lake Hallie, Seymour, Town of Washington, and Shawtown

Infrared sauna aftercare steps in the first 24 hours in Altoona WI

The single most important rule after an infrared sauna session is simple: rehydrate on purpose. You just sweated out fluid and minerals, so plan on water plus electrolytes right away, then keep sipping over the next 24 hours. In our Altoona location in the River Prairie district, a lot of people head straight back to practice, work, or family stuff. These steps keep you feeling good, not wiped out.

The first 24 hours after an infrared sauna: do these 6 things

Quick checklist: cool down slowly, drink water with electrolytes, shower in 30 to 60 minutes, skip alcohol, skip hard training, and avoid extra hot or extra cold exposures.

1) Cool down slowly (no rushing to the car)

Give yourself a real cool-down. Sit for a few minutes, breathe, and let your heart rate settle before you head out. This matters even more if you drove in from Eau Claire, Lake Hallie, or Seymour and you’re tempted to jump right back into “go mode.”

2) Hydrate like you mean it: water plus electrolytes

Water is a great start, but an electrolyte drink usually helps you feel steadier after sweating. We generally recommend starting right after your session and continuing through the day. If you’re prone to headaches or lightheadedness, this step is usually the difference between “I feel great” and “I feel off.”

3) Shower within 30 to 60 minutes (once your temp normalizes)

Sweat sitting on your skin can irritate you, especially if you’re sensitive or you’ve got tighter pores. Let your body temperature come down first, then rinse. Keep it comfortable, not scalding hot.

4) Skip alcohol for at least 24 hours

Alcohol dehydrates you and can make you feel more wiped out after a sauna. If you’re doing infrared as part of recovery, this is one of the easiest wins.

5) Avoid vigorous exercise for at least 24 hours

Hard training stacks stress on top of stress. If you’re using infrared sauna/infrared therapy to promote circulation and help your body feel better, give it space to do that. Light movement is fine once you’ve cooled down and rehydrated.

6) Avoid hot tubs, cold plunges, and big temperature swings

We recommend holding off on hot tubs, cold plunges, and anything that whips your system around for at least 24 hours. Your body just did a heat session. Let it settle.

Altoona winter tip: don’t step into cold air sweaty

If you’re leaving us in Altoona during winter, take an extra two minutes before you head out. Dry off fully, put on warm layers, and make sure your hair and skin aren’t damp. Going from heat to snowy air can feel rough, and it’s an easy way to end up chilled on the drive home.

If you’re parked outside: warm the car up first, then head out. And if you’re walking around River Prairie, wait until you’ve cooled down and you’re fully dry.

Days 2 to 7: keep the recovery going (without overdoing it)

Most people love how they feel after infrared. We hear a lot of “I leave better and more recovered, ” especially from athletes training hard and parents juggling busy schedules. The catch is that your best week happens when you don’t immediately undo the basics.

Stick with light movement, not a hero workout

Once you’re past that first 24 hours, ease back in. A gentle River Prairie walk or light stretching near the Eau Claire River trails can feel great. Keep it easy at first. Pay attention to how your body responds, especially if you’re using infrared as part of injury recovery or soreness management.

Keep hydration consistent (this is where results usually show up)

If you only hydrate the day of your session, you’ll often feel “good for a day” but not as steady later in the week. Keep water and electrolytes in the mix, especially on practice days or long workdays.

If you’re stacking recovery tools, space them out

A lot of our regulars like pairing sauna with other recovery options. That can work really well, but spacing matters. If you’re planning to use compression boots or other recovery work the same day, let us know and we’ll help you map the order and timing so you leave feeling refreshed, not drained.

If you want the quick breakdown on how infrared compares to a traditional sauna, check out infrared sauna vs sauna.

Simple habits that protect your infrared sauna results

You don’t need a complicated routine after infrared therapy. You need a consistent one.

Eat something solid within a couple hours if you feel a little “floaty.” A balanced meal with protein and carbs often helps.
Choose breathable clothing for the rest of the day. If your skin stays sweaty under tight layers, irritation is more likely.
Sleep is part of aftercare. If you can, prioritize an earlier night the day of your session.
Plan around your commute. If you’re driving back to Shawtown or the Town of Washington, do your cool-down and hydration before you rush out the door.

When to reach out to our team (and when it’s normal)

Most people feel relaxed, warm, and a little tired after their session, then better after they hydrate and eat. Mild lightheadedness can happen if you didn’t drink enough or you stood up too fast. That’s usually an easy fix with sitting, water, and electrolytes.

Reach out to us the same day if you feel unusually dizzy that doesn’t improve with hydration, you have chest pain, you faint, or you feel sick in a way that worries you.

And a quick safety note: if you’re pregnant, immunocompromised, or taking blood-pressure or heart medications, check with a clinician before and after using an infrared sauna. We’re happy to talk through timing and intensity on our side, but your medical team should guide the medical yes-or-no.

“From going in the sauna and using the compression boots, I always feel 10 times better when I walk out then when I walked in.”

, one of our regulars

If you’re using recovery tools to stay consistent in-season, get through a busy work stretch, or keep aches and pains from piling up, we’ll help you build a plan that makes sense. You can also browse our services and see how sauna fits with the rest of our recovery options.

Want help planning your next session?

Call us and tell us what you’ve got going on, training load, soreness, tightness, or just needing a reset. We’ll point you to a schedule that works for your week.

Athletic Wellness | 1323 Bob Brown Blvd Unit 2, Altoona, WI 54702
Phone: +17155142528 | Email: athleticwellness.ec@gmail.com

Quick notes for families, athletes, and first-timers

We’re set up for ages 8 to 100, all levels from amateur to pro, and we keep the space welcoming. Free parking helps, and we’re wheelchair accessible. If you’re bringing a younger athlete in for recovery, we’ll keep the plan simple and realistic so it actually gets done after you leave River Prairie.