Welcome to the United States Handball Association

Saunas, Steam Rooms, and Other Refreshers
by Craig HorswiIl, Ph.D.

Gatorade Exercise Physiology Laboratory

Between the handball court and the showers, players often detour to the sauna, steam room, or whirlpool for some relaxation. For some players, such facilities hold a mystique for healing the battered body, for others, these "hot boxes" are merely a source of voluntary torture. Before stepping into such a hot environment, it is wise to know what is true and false about the effects of getting passively "heated up." Simply sitting in the sauna or steam room will not translate into acclimated condition for exercise in the summer months.

True Benefits

Several physiological benefits have been attributed to sitting in a sauna, whirlpool, or steam room. They include: 1 ) an increase in metabolic rate; 2) cleansing of the pores, 3 ) burning of body fat; and 4) purifying the body. For the most part, this is nonsense, although there might be a slight rise in metabolic rate. Typical responses of our bodies to hot temperature include increasing the heart rate and increasing the blood flow to the skin. Also, there may be a small decrease in blood pressure. With these responses there is a slight increase in the rate of resting energy expenditure, but only burning energy (i.e., fat) stored in the body.

If one remains in the sauna for a long period, substantial sweat can be lost. Contrary to popular belief, sweating does not "purify" the body of contaminants; rather it is the liver and kidneys that do that dirty work. The only purpose for sweating is to cool the body. In situations where the sweat rolls off the body without evaporating (e.g., in the steam room or the whirlpool), no evaporation takes place and the body continues to sweat, and eventually becomes dehydrated from the loss of water. Significant amounts of sodium can also be lost. Dehydration and sodium loss in a hot environment can lead to muscle cramps and to heat illness. Such effects of the "hot box" alone are probably unlikely, though, since most handball players are sufficiently sane to leave the sauna or whirlpool well before this point. Nevertheless, when one combines a couple of drenching handball games with a post-workout sauna, dehydration and electrolyte losses could be substantial.

A couple of other hypothetical benefits of the sauna are to assist in the warm-up prior to a handball game, and to help on acclimate for exercise in upcoming warmer seasons. The process of warming up prior to exercise needs to occur internally (i.e., heat generated by the muscle with easy activities) not externally (i.e., sitting in the sauna). A warm-up in the sauna is effective only if the person performs stretching and calisthenics while in the sauna. (Of course, getting dressed in the sauna would help one avoid a cold locker room during the winter months.) Regarding acclimation, the individual must again be

Most would agree that sitting in the sauna or whirlpool provide some relaxation. Of the three modalities, the warmth, whirlpool is the most penetrating and may help tense, muscles to relax. Perhaps, though, from the mind. To take time for a whirlpool or sauna, we time aside for ourselves and temporarily abandon the rest of the world.

Whirlpool treatments have been used effectively for soft tissue (skeletal muscle) injuries incurred.  The heat and whirlpool action of the water may help blood flow to the site of damage, and the weightlessness may bring a brief relief to the injured limb. Typical use is applied only to the affected joint or limb, as opposed to whole body, several days after swelling subsides from the injury. Whirlpool applications are used under the guidance of an athletic trainer, physical therapist or physician. It is best for the handball player to consult with his or her personal doctor using such a modality for treating a sports injury.

Recovery After The Recovery

Because sweating continues after leaving the sauna or whirlpool, the athlete will want to allow some time before dressing street clothes. Of greater concern, the effort of standing a shower can be stressful to the body (e.g., cause lightheadedness or dizziness) after spending tune in the sauna or whirlpool. It is good idea to move around and cool off before entering the showers. Fluids lost during sweating will need to be replaced. The drop in body weight detected between the beginning of a workout session and the end of the sauna is almost exclusively water lost from blood and muscle. The weight change is not related to fat reduction. Fluid consumption should start even before the workout or sauna session is finished. For the most rapid recovery, a sports drink (e.g., Gatorade*) that contains both glucose, a carbohydrate, and sodium is advisable. The presence of both glucose and sodium in a drink stimulates faster absorption of fluid compared to that of consuming water alone. In addition to speeding rehydration, both nutrients offer other benefits. The sodium replaces sodium lost in the sweat, and glucose helps restore muscle energy (glycogen) that was expended during handball play. Because the level of sodium in Gatorade is less than that of sweat, the athlete is in no risk of over-indulging in sodium.

Most important, the player needs to replace the body fluids before the next workout or session in a "hot box." If not, the player will begin the next exercise session in a dehydrated state, which increases the risk of suffering a poor game due to fatigue or, far worse, any injury from heat illness.

Word of Caution

For most individuals, taking a sauna, steam bath, or whirlpool offers only minor health risks. However, all persons are advised not to lie down in a sauna or steam room because of the hypotension (low blood pressure) and lightheadedness that can be experienced when the person eventually rises to a sitting or standing position. Any person with blood-pressure problems (hypotension or hypertension) or vascular diseases (e.g., heart disease) is advised against using such facilities until they've received clearance from their personal physician.

About the Author:

Craig Horswill is a Scientist in the Gatorade Exercise Physiology Laboratory. He has also logged many hours in saunas and whirlpools and, although not physically improved, feels better about the world.