Saunas in the Summer?: The Importance of Recovery in the Heat + Your Pilates Practice

If you’ve ever finished a Reformer Pilates class in Abu Dhabi’s peak summer heat and felt like you needed to be rolled off the carriage instead of walking out with that classic post-Pilates glow—you’re not alone. Summer in the UAE comes with its own set of rules when it comes to fitness and recovery. And while staying active is crucial, recovery isn’t just a luxury in this climate—it’s a strategy.

When it’s 40°C before breakfast, the body works overtime just to maintain its baseline. Add in high-intensity workouts, long commutes between air-conditioned buildings and sun-drenched sidewalks, and hydration challenges—and you’ve got a recipe for burnout.

That’s why cooling down—physically, mentally, and even spiritually—isn’t just something you do after class. It’s a whole approach to summer wellness. And yes, that includes some surprisingly effective heat-based tools too (hello, infrared sauna).

The Heat Changes the Game

Let’s be clear: Pilates is already a smart, sustainable movement practice for summer. It’s low-impact, alignment-based, and done in climate-controlled studios (your skin and nervous system say thank you). But just because it’s gentle on the joints doesn’t mean it doesn’t stress the body in all the right ways.

Your muscles are still contracting deeply, your core is working overtime, and your fascia—the connective tissue that holds you together—is constantly being challenged and reshaped.

When you add in extreme outdoor temperatures, your recovery system is essentially multitasking. Blood vessels dilate to release heat, your heart rate remains slightly elevated even post-workout, and inflammation can linger longer than it would in cooler climates.

That means your post-class recovery window is more important—and delicate—than you might think.

Why Recovery is the Hero of Summer Wellness

You’ve probably heard this before, but it’s worth repeating: results don’t come from the workout—they come from the recovery. Especially in the summer.

When your body doesn't get proper recovery time, you’re more likely to:

• Hold onto excess inflammation

• Experience sleep disturbances

• Struggle with performance plateaus

• Feel mentally and emotionally drained

  
  

In the summer, when energy tends to dip naturally and we’re more vulnerable to dehydration and fatigue, these effects can compound quickly.

That’s where smart recovery tools come in—and one of the most underrated summer MVPs? The infrared sauna.

Wait—Saunas in the Summer?

We know. At first glance, the idea of stepping into a sauna in 45°C heat sounds like a bad joke. But the science behind infrared heat therapy actually makes it one of the most effective, seasonally-aligned recovery tools—especially when used intentionally after Pilates.

Unlike traditional steam saunas, infrared saunas use light to heat the body directly, rather than just the surrounding air. This results in a gentler, more manageable experience—without feeling like you're suffocating in humidity. Plus, the internal heating helps stimulate circulation, detoxification, and deep muscle recovery.

Here’s how infrared sauna recovery supports your Pilates practice (and overall summer wellness):

1. Reduces Inflammation & Eases Soreness

Infrared heat helps stimulate blood flow to sore muscles and joints, speeding up recovery and reducing stiffness—particularly in your spine, hips, and hamstrings (all Pilates hot zones). You’ll feel the difference in your next class.

2. Boosts Lymphatic Drainage

Between heat retention and changes in movement patterns, our lymphatic systems can get sluggish in the summer. Sauna sessions help jump-start natural drainage, supporting your immune system and helping with that puffy, heavy-legged feeling that’s all too familiar in August.

3. Enhances Mind-Body Reconnection

Let’s not overlook the mental side of recovery. The quiet, meditative nature of sauna time allows the nervous system to downshift—counteracting the fight-or-flight buzz of hot weather, busy days, and tech overload. Recovery, after all, is also a state of being.

4. Complements Your Cooling Strategy

Counterintuitively, sauna use can help regulate body temperature better over time. It supports cardiovascular conditioning in a controlled environment, which means you may tolerate the heat outside a little better, too.

Building a Recovery Ritual That Works in Abu Dhabi

So how do you bring this all together? It starts with shifting your mindset. Think of your Pilates sessions as the stimulus, and your recovery time as the response. The two need to be in sync for results to stick.

Here’s a simple summer-friendly routine that supports full-circle wellness:

• Hydrate deeply before and after class 

  (add electrolytes if you’re feeling foggy)

• Post-Pilates: take 15–30 minutes for light stretching, fascia rolling, or breathwork

• 1–2x a week: book an infrared sauna session at your local wellness spot or studio

• Wind down with a mineral-rich smoothie, magnesium, or calming herbal tea

• Keep at least one full rest day per week to reset the nervous system

The Bottom Line

In a city like Abu Dhabi, where the heat changes everything from your sleep to your skincare, smart recovery isn’t optional—it’s essential. Reformer Pilates gives you a strong, structured foundation, but it’s your commitment to what happens after class that defines your results.

So this summer, don’t just show up for the workout. Show up for the cool-down—the space, the stillness, the restoration your body is quietly craving. Whether it’s a deep breath, a long stretch, or an infrared sauna session that leaves you glowing, recovery is where the real transformation begins.

Because in a season designed to slow us down, the smartest thing we can do… is let it.