Saunas have long been an integral part of Finnish culture. In recent years, sauna use has become (pun intended) a trend in other parts of the world due to its many health benefits. Intentional exposure to heat appears to have profound effects on the cardiovascular system and metabolism. But how exactly does heat benefit us? How can we make the most of it without overdoing it?
Let’s dive into the science of how saunas can benefit our mood, heart health, longevity, and more, and share some solutions to help you get the most out of your next sweat session.
Sauna has many benefits that go far beyond just relaxation. Here are some of the top health benefits backed by science.
While it’s unclear whether regular sauna use can lead to long-term weight loss, it can certainly speed up your metabolism and help you burn more calories. Sauna baths are thought to work by increasing your body temperature1, thereby increasing your cardiac output and heart rate. This forces your body to work harder, thereby increasing your metabolism.
In a 2019 study, researchers assessed the effects of repeated dry sauna sessions on young, overweight, sedentary men. The study consisted of four 10-minute sauna sessions, separated by 5-minute relaxation breaks. During the first 10 minutes of sauna time, participants burned an average of 73 calories. However, by the final sauna session, calorie burn had nearly doubled2, burning an average of 134 calories.
Setor Kunutsor, MD, an associate professor at the University of Leicester who has studied saunas extensively, told mindbodygreen that saunas may have many heart health benefits, including reducing the risk of heart disease and high blood pressure.
Heat exposure can reduce inflammation,3 reduce oxidative stress, and lower lipid levels and blood pressure, he explains. It can also help reduce arterial stiffness4 and improve the function of the cells lining blood vessels.
Interestingly, a study published by Kunutsor and colleagues found that more frequent sauna use (4–7 times per week) was associated with a reduced risk of fatal cardiovascular events (such as heart attack or stroke) in both men and women.
Another study found that regular sauna use may enhance the benefits of exercise, increasing its effects on cholesterol levels, systolic blood pressure, and cardiorespiratory fitness.
Longevity expert Darshan Shah, MD, says regular sauna use can extend life by reducing the risk of fatal cardiovascular disease and stroke.
In fact, studies have shown that repeated sauna use helps optimize the body’s response to heat6 through a biological process called hormesis. Hormesis is a short-term stressor that triggers various defense mechanisms, promoting cellular repair and protection from other stressors, potentially increasing lifespan.
According to one review, regular sauna use may also extend life by enhancing the effects of other beneficial lifestyle factors, such as physical activity, or by counteracting the adverse effects of risk factors, such as high blood pressure or inflammation.
A study published in the Journal of the American Medical Association followed more than 2,300 middle-aged Finnish men for an average of 20 years. Researchers found that more frequent sauna use was associated with an 8% lower risk of premature death, as well as a lower risk of sudden cardiac death, fatal coronary heart disease, and fatal cardiovascular disease.
Another study of 1,688 adults found that those who used a sauna two to three times a week were 27 percent less likely to die from cardiovascular disease than those who did so once a week. And people who used a sauna four to seven times a week had a 50 percent lower risk of dying from cardiovascular disease.
It’s no wonder that many people head to the sauna immediately after a workout. Hyperthermia helps reduce cellular damage10 and increases the expression of heat shock proteins, which promote protein synthesis and stimulate muscle growth.
Saunas can also improve circulation by increasing the production of nitric oxide-11, a compound that dilates blood vessels, which helps speed recovery after exercise.
A recent 2023 study found that infrared saunas (more on this type of sauna below) can reduce muscle soreness12 and improve recovery from strength training. It can also increase blood volume, which can improve endurance during exercise.
In fact, one small study in male long-distance runners found that using a sauna after exercise increased the time to fatigue by 32% in just three weeks.
If you often feel unwell, regular sauna visits may help.
According to Kunusor, saunas not only reduce inflammation and strengthen the immune system, but can also prevent a variety of diseases, including asthma, pneumonia and the common cold.
One study in young men reported that sauna bathing may improve the body’s immune response by altering immune cell levels,14 but only if done over a series of sessions rather than a single session. Another study by Kunutsor found that regular sauna bathing was associated with reduced markers of inflammation,15 which is thought to be one of the main reasons for its immune-boosting effects.
Promising research shows that sauna use not only improves physical health, but also helps maintain brain health. Kunutsor told Mindbodygreen that saunas work by supporting neurogenesis6 — the formation of new neurons in the brain.
He noted that heat exposure also increased the expression of brain-derived neurotrophic factor 16, a protein needed to maintain memory and learning.
A 2017 study published in the journal Age and Aging found that moderate to frequent sauna use was associated with a reduced risk of Alzheimer’s disease and dementia in middle-aged men. 17 Similarly, a study of nearly 14,000 Finnish men and women found that those who used a sauna at least nine to 12 times a month were half as likely to develop dementia18 over a 20-year period as those who used a sauna less than four times a month.
Taking a sauna can also benefit your mental health. The positive psychological effects of saunas are thought to be due to a number of factors1, including reduced stress and increased production of endorphins (feel-good hormones).
One study19 followed 2,138 men for an average of almost 24 years and found that those who regularly used a sauna had a significantly lower risk of developing mental disorders such as schizophrenia. Additionally, other studies have shown that sauna use can even relieve chronic pain20, improve sleep21, and enhance health-related quality of life22.
The first sauna is believed to have been invented in Finland, where saunas have been used for over 2,000 years. Initially, saunas were built from logs and heated with stones and fire. Unlike modern saunas, they were just small holes in the wall, not chimneys, so they were often filled with smoke and ash.
It goes without saying that we have significantly modernised our saunas and now offer a wide range of styles to choose from:
Most modern saunas use stones and a wood or electric stove to heat a small room or cabin.
These saunas use infrared energy to heat the body instead of directly heating the surrounding air. Infrared saunas typically operate at lower temperatures than traditional saunas. They have also not been studied in detail.
For a more convenient and affordable sauna experience at home, you can also try a sauna blanket. These blankets are similar to infrared saunas, emitting infrared light to warm the body, but there is far less research on them than traditional saunas.
Portable saunas are also a good option. These small saunas usually come with a small chair so you can sit during your sauna session. These saunas use steam or infrared heat and are more affordable than installing a full sauna in your home.
These waterproof sportswear will help you stay warm during your workouts, thereby increasing your sweating. They can help you burn more calories during your workouts. One study in active men and women found that wearing a sauna suit increased calorie expenditure during and after exercise23, as well as increased fat burning for an hour.
However, the researchers also noted that it’s unclear whether this actually leads to weight loss, as the overall increase was quite small.
There are definitely some similarities between saunas and steam rooms, as both involve exposure to heat, which can increase your body temperature. However, there is one key difference between the two in terms of temperature and humidity; steam rooms are not too hot and have significantly higher humidity levels, whereas saunas use dry heat to stimulate sweating.
Since both types of baths and saunas have a hormetic effect on the body, stimulating cell regeneration, they may have fairly similar benefits. However, the potential health benefits of saunas have been studied in more detail.
Staying in a sauna for a long time can lead to overheating, dehydration, and in extreme cases, heat stroke. It can also cause tissue damage, leading to burns on exposed parts of the body. 24 Therefore, it is extremely important to follow a safe and effective sauna regimen.
First, drink plenty of fluids when you enter the sauna, and aim to drink at least 2-4 glasses of water when you leave. Adjust your water intake based on how much you sweat (and maybe add some electrolytes). You should also limit your time in the sauna to about 15-20 minutes, and avoid drinking alcohol before exposure to high temperatures, as this increases the risk of serious side effects.
Research shows that Kunutsor recommends maintaining an optimal temperature range of 80–100°C (176–212°F) to ensure you get the most benefit from each sauna session.
As for the length of time spent in the sauna, he noted that it can vary slightly depending on personal preference and comfort level, but “general evidence suggests that to get the best results from sauna use, you should use it 3-7 times a week, with each session lasting about 15-20 minutes.”
However, if you feel dizzy, lightheaded, or have a racing heart, leave the sauna. Don’t wait those few minutes.
Hot and cold air therapy involves jumping into cold water after a sauna session, which can increase adrenaline levels and relieve pain.25 Cold exposure also reduces levels of certain hormones, including cortisol26 (the body’s stress hormone), while activating brown fat, a type of fat that helps regulate body temperature and metabolism.
Some proponents even claim that heat and cold therapy can increase human growth hormone levels and promote muscle growth, but more research is needed.
If you want to try hot and cold therapy (sometimes called contrast therapy), start with 15 to 20 minutes in a sauna, followed by a quick 3 to 5 minutes in an ice or cold bath. If you prefer, you can also try hot and cold therapy by starting with a cold bath.
The key is to end with the cold, not the heat, and allow the body to warm up through the metabolically beneficial process of thermogenesis.
There are many ways to take advantage of the many benefits of a sauna without installing a whole sauna in your home. For example, you could try creating a home “steam sauna” in your bathroom by filling the bathtub halfway with hot water, then closing the door and letting the steam rise. While this may not be quite the same as a real sauna, you could also try taking a hot bath or shower to quickly raise your body temperature.
Since visiting a sauna can be associated with certain risks, it is extremely important to use it correctly. Here are some simple tips to help you make the most of your time in the sauna and minimize negative consequences:
There is no doubt that science supports the many benefits of sauna bathing described above. However, some argue that there is a lack of evidence for some of the health benefits of sauna bathing, including its effectiveness in detoxification or long-term weight loss.
Additionally, saunas may not be suitable for everyone, including people with certain medical conditions, such as heart disease or low blood pressure. Saunas may also cause a temporary decrease in sperm production1 and are not recommended for women who are pregnant or trying to conceive.
There is also concern that some people may view sauna use as a substitute for cardiovascular exercise. While the response elicited by regular sauna use is consistent with that elicited by moderate-intensity physical activity such as walking, Kunutsor explains that sitting in a sauna should not replace regular physical activity.
Post time: Mar-26-2025