Creatine and Sauna: A Comprehensive Guide

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If you’re using creatine and like spending time in a sauna, you’re likely curious about how creatine and sauna use interact.

This combination raises questions about their compatibility and impact on your workout and recovery routines.

In this post, we’ll explore the scientific relationship between supplementing with creatine and using a sauna, examining how one may influence the other.

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Understanding Creatine Supplementation

Creatine is a natural substance that your body converts into creatine phosphate in the muscle cells.

This creatine phosphate helps form a substance called adenosine triphosphate (ATP), which provides the energy for muscle contractions during high-intensity, short-duration exercises like weightlifting or sprinting.

Many athletes and fitness enthusiasts take creatine supplements to increase their stored creatine, ultimately improving their performance and muscle growth.

Related: Andrew Huberman Creatine: Recommendations

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The Benefits of Sauna Use

Creatine and Sauna

Saunas, on the other hand, are known for their heat exposure, leading to increased sweating and heart rate, similar to the effects of moderate exercise.

Regular sauna use has a multitude of health benefits, including:

  1. Improved cardiovascular function.
  2. Enhanced detoxification through sweating.
  3. Better skin health.
  4. Relief from muscle and joint pain.
  5. Reduced stress and improved relaxation.

Related: Why Don’t I Sweat In The Sauna

Creatine and Sauna: What Does the Science Say?

Creatine and sauna use have different mechanisms in our body; however, some connections should be considered.

Related: Andrew Huberman Sauna: Complete Guide

Creatine and Dehydration

Creatine supplements work by storing water in your muscles to aid in ATP production.

This extra water retention can give muscles a fuller appearance and potentially improve athletic performance.

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However, it can also lead to dehydration if adequate water isn’t consumed, especially during activities where you sweat heavily, like during a sauna session.

Related: What to Wear in the Sauna

Creatine and Heat Exposure

Although there’s no direct scientific data linking creatine use and increased risk during sauna sessions, the potential for dehydration and heat-related illnesses due to creatine’s water-retention effect should not be disregarded.

It’s possible the high-heat environment of the sauna is too much for your physiology.

In this case, we recommend looking into the hot tub as an alternative to a sauna.

The Sauna and Creatine Absorption

While there’s no definitive research that sauna use directly impacts creatine absorption, it’s known that heat and increased blood flow can enhance the absorption of several substances.

As such, sauna use might theoretically improve the absorption of creatine, but more research is needed to confirm this.

Potential InteractionDescription
Dehydration RiskCreatine’s water-retention effect could potentially lead to dehydration during activities with heavy sweating, such as a sauna session.
Heat ExposureThere’s no direct link between creatine use and increased risk during sauna sessions, but caution should be exercised due to the potential for dehydration.
Enhanced AbsorptionWhile speculative, sauna use might enhance creatine absorption due to heat and increased blood flow. More research is needed in this area.

The Bottom Line: Should You Use Creatine and Sauna Together?

While more research is needed to understand the interaction between creatine and sauna use fully, there is no clear risk for healthy individuals.

But it’s essential to take precautions due to the potential risk of dehydration.

Ensure you stay well-hydrated, especially if you use the sauna after taking creatine.

As always, listen to your body and consult with a healthcare provider or a fitness professional before starting any new fitness supplements or activities.

Your individual health status and needs will determine the best approach to creatine supplementation and sauna use.

Related: Joe Rogan Sauna: Type, Routine, and Benefits


Can I take creatine before going to the sauna?

Yes, you can take creatine before going to the sauna.

However, due to creatine’s water retention effect, ensure you are well-hydrated to reduce the risk of dehydration.

Can using the sauna help with creatine absorption?

While it’s speculated that the heat and increased blood flow from sauna use could enhance creatine absorption, more research is needed to confirm this.

Are there any risks associated with using creatine and sauna together?

The main potential risk of using creatine and sauna together is the increased risk of dehydration.

Ensure you stay well-hydrated, especially when taking creatine before a sauna session.

Is it safe to use the sauna after a workout where I’ve taken creatine?

Yes, it’s safe to use the sauna after a workout with creatine, provided you are well-hydrated and do not stay in the sauna for an excessively long duration.

Always listen to your body and step out if you start to feel dizzy or uncomfortable.

Does heat affect creatine?

Heat doesn’t affect the structure or efficacy of creatine itself.

However, it’s essential to store creatine in a cool, dry place to maintain its quality over time.

The main interaction between heat and creatine comes into play when considering potential dehydration risk in hot environments like saunas.

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No material on this site is intended to be a substitute for professional medical advice, diagnosis, or treatment.

Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment before undertaking a new health care regimen, and never disregard professional medical advice or delay in seeking it because of something you have read on this website.

About the Author

Drew Wilkins is a fitness and nutrition expert with a Master's in Biokinesiology (emphasis in Sports Science) from the University of Southern California and over a decade of experience as a personal trainer, nutrition consultant, and wellness coach. An avid surfer and soccer player, he brings a unique perspective to his research, advocating for a balanced approach to health that includes physical fitness, nutrition, and mental well-being.

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