'When you’ve put your body through 100 miles, recovery is everything. The sauna helps me loosen up, sleep better, and I genuinely feel fitter for it.' - Tom Evans
Heat isn’t just about comfort - it’s a recovery tool.
From Finnish saunas to hot baths, athletes are increasingly using heat exposure to reduce stiffness, boost circulation, and even improve endurance. The science is catching up with what cultures have known for centuries.
THE PHYSIOLOGY OF HEAT
"Heat stress increases blood flow, stimulates heat shock proteins, and supports cardiovascular adaptations," says Dr. Rhonda Patrick, a researcher in thermal biology.
"It’s like passive training - you adapt without moving.”
ATHLETE INSIGHTS
Tom Evans, the ultra-runner and 4CAST athlete, has built sauna work into his recovery programme.
"When you’ve put your body through 100 miles, recovery is everything," he says.
"The sauna helps me loosen up, sleep better, and I genuinely feel fitter for it.
"It’s not just physical - it’s mental reset too."
Ben Stokes has combined hot and cold contrast therapies to protect his body amid the intensity of Test cricket.
"I’ve used ice baths plenty, but heat is just as important," he said.
"After long days in the field, a hot soak helps the body relax and recover. It’s simple but it works."
HEAT IN PRACTICE
1. Saunas: ideal for 15 to 20 minutes, two to three times weekly
2. Hot baths: these are easily accessible and very useful after training
3. Contrast therapy: this incorporates saunas and plunge pools; going between hot and cold helps maximise circulation
WHO SHOULD AVOID IT?
Those with cardiovascular conditions should consult a doctor, while overuse of this type of therapy can lead to dehydration or fatigue.
THE BROADER LESSON
Heat therapy isn’t just recovery - it’s adaptation. Athletes can use it to boost resilience, improve recovery, and sharpen their edge.
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