If you’re looking to unwind, a sauna session is definitely the answer. Today, the benefits of sauna use are many and varied—from a post-workout treatment to cooling off on a cold day—and it looks like this popular health trend is here to stay.
“Whether you choose to sweat in a sauna or a steam room (where there’s more humidity), both options have many benefits,” says Michelle Bailey, a primary care physician at Rush University Medical Group. She also says that regularly using a sauna can help you manage a number of health conditions, including rheumatism and skin conditions like psoriasis.
A recent study found that heat can also improve circulation, relieve chronic pain, reduce joint stiffness, and even boost your immune system. But can saunas really help you achieve other goals? Like losing weight, improving your skin, and relieving stress? Here, experts break down what saunas are, their potential benefits, and who should (and shouldn’t!) use them.
About the Expert: Dr. Michelle Bailey is a primary care physician at Rush University Medical Group. Purvi Parikh, MD, is an internist and clinical assistant professor at NYU Grossman School of Medicine. Denise Millstein, MD, is an internist in the family medicine department at Mayo Clinic in Scottsdale, Arizona. Jeff Gladd, MD, is an integrative medicine physician and chief medical officer at Fullscript. David Lee, MD, is a board-certified dermatologist, Harvard-trained dermatologist, and lead author of The Boston Derm Advocate. Erum N. Ilyas, MD, is a dermatologist and academic director of dermatology at Drexel University College of Medicine. Raj Dasgupta, MD, is a physician and chief medical adviser at Sleep Advisor.
A sauna is a room where people enjoy dry heat. The temperature typically ranges from 82.2 to 90.5 degrees Celsius (180 to 195 degrees Fahrenheit) with very low humidity. The most traditional sauna is a wood-fired sauna, which uses fire to heat the room. There are also electric saunas, which use electricity to generate heat (imagine people installing these in their homes).
Some saunas are designed to make the heat more bearable. For example, an infrared sauna uses infrared light waves to directly heat your body without raising the temperature of the surrounding air. They are said to have the same effect on the body as a traditional sauna, but at a lower temperature.
Steam rooms, on the other hand, feature moist heat, which is more humid than traditional saunas. Steam room temperatures typically range from 37.8 to 48.9 degrees Celsius (100 to 120 degrees Fahrenheit), with humidity levels close to 100 percent, says Purvi Parikh, MD, an internist and clinical assistant professor at New York University Grossman School of Medicine. She says that while a steam room isn’t technically as hot as a sauna, you may feel warmer in a steam room because there’s more moisture in the air.
“Anything that raises your body temperature increases your heart rate, which improves circulation,” says Denise Millstein, MD, an internist in the Mayo Clinic’s Division of Family Medicine in Scottsdale, Arizona.
According to Dr. Parikh, sitting in a sauna is almost like walking at a normal pace on a treadmill. The heat makes your heart work harder to pump blood, which means you can still get some of the benefits of aerobic exercise even if you’re just sitting in the heat. But remember, saunas are no substitute for exercise, which has a host of other benefits for your body.
Dr. Milstein says sauna use may help lower blood pressure in some people. “From a physiological standpoint, just like exercise, your blood pressure [goes up] at first… but over the long term, it leads to better blood pressure control and ultimately lower blood pressure,” she said. Studies have shown that traditional sauna use is also associated with lower blood pressure overall.
Dr. Milstein noted that sauna use was an integral part of Scandinavian culture and was often seen as a way to relieve stress and relax. According to a recent study published in the journal Principles and Practice of Medicine, sauna use can reduce levels of the stress hormone cortisol by 10 to 40 percent.
“If you make sauna use a daily habit and something you can do easily, such as a short sauna session on the way home from work or socialising in the sauna, then your stress levels will likely decrease,” she said.
Dr. Parikh says that using a sauna or steam room can be beneficial because the heat has the same effect whether it is dry or wet. However, steam rooms have additional benefits, especially for people with respiratory conditions such as asthma or allergies.
“Medications taken for these types of breathing problems can dry out your airways,” says Dr. Parikh. “Steam can help moisturize your lungs, making them more open, and restore moisture to your airways.” If you suffer from nasal congestion, steam can also act as a humidifier, helping to clear your nasal passages and make breathing easier.
Saunas are beneficial for overall skin health because they help increase blood flow to the skin’s surface before sweating begins. “Regular sauna use can help firm the skin, meaning it will be firmer and more elastic, which is not only aesthetically pleasing, but also helps the skin function as a healthier barrier,” says Dr. Milstein.
Saunas may also help combat acne, says dermatologist Erum N. Ilyas, MD. “The steam that comes into contact with the skin during a sauna session has been shown to have two major benefits: It improves skin hydration and reduces acne-causing sebum,” says Dr. Elias. However, its exact scientific benefits still require more research.
Saunas are also a great way to recover from exercise because they help loosen up tight muscles. “Heat makes your muscles more flexible and elastic, so it can help ease muscle soreness after a workout,” says Dr. Milstein. People with painful joints and body aches have been rumored to find that visiting a sauna helps ease the pain. Saunas can also help ease tension headaches, she adds, perhaps because they relieve the muscle pain that causes them.
While sauna use has not been directly linked to increased immunity, it can help people relax and relieve stress, which can reduce immune function. A recent study found that sauna use may help prevent illness in people with high-stress jobs. Sauna use has also been shown to reduce levels of inflammatory markers in the blood, which may benefit overall health.
Some studies have found that sauna use can improve mood, possibly due to its natural relaxing effects. One study found that Finnish men who regularly used saunas had a lower risk of developing psychosis; another found that sauna use may reduce the risk of dementia and Alzheimer’s disease.
“It’s unclear whether these benefits are directly related to sauna use or simply to a healthy lifestyle that includes socializing and relaxation,” says Dr. Milstein. Regardless, saunas appear to have positive effects on the brain and mental health.
Saunas are a great way to speed up recovery, says David Lee, MD, a Harvard-certified dermatologist and chief operating officer of Skin Advocates in Boston. “Using a sauna after a workout can help improve recovery and reduce post-workout muscle soreness.” So if you’re looking to unwind after a grueling workout at the gym, a sauna might be worth giving a try.
If you have trouble sleeping, Dr. Lee says regular sauna use may help. He points to a recent study published in the journal Complementary Therapies in Medicine, in which 83.5 percent of respondents reported improved sleep quality after using a sauna. People who used a sauna five to 15 times a month also had relatively high mental health scores. “We know that sauna use can improve mental health,” Dr. Lee says, as well as help you relax and sleep.
Dr. Parikh cites research showing that people who use saunas at least four times a week for 20 minutes have a significantly lower risk of heart disease, stroke and dementia. A recent study also found that sauna use may help reduce the risk of cardiovascular disease.
“For people without underlying cardiovascular disease, sauna use may help regulate the autonomic nervous system and lower blood pressure,” Dr. Lee said. He added that sauna use may also promote smooth muscle expansion and reduce arterial stiffness.
Dr. Parikh noted that the biggest risks are dehydration and dizziness caused by heat, so always make sure you stay hydrated before and after using a sauna or steam room. Dr. Parikh adds that if you’ve recently had a heart attack or have another cardiovascular condition, such as hypertension, you may be at higher risk.
In general, daily sauna use is considered safe, says Dr. Glader. However, you don’t have to do it every day to get the benefits. He adds that you should consult with your doctor to determine the frequency and duration of sessions that are best for you, especially if you have a chronic medical condition or are taking medications.
“Avoid using a sauna if you’re sick or have a fever, as the heat can raise your body temperature and ultimately make your condition worse,” says Raj Dasgupta, MD, chief medical officer at Sleep Consultants. He also says you should avoid saunas if you’re dehydrated, as the heat can cause you to sweat more, leading to further fluid loss.
You should also avoid using a sauna if you’re intoxicated or taking drugs. If you’re pregnant, always check with your doctor first, as “overheating can be harmful to the fetus,” says Dr. Dasgupta. “Finally, if you have underlying cardiovascular conditions, such as heart disease or high blood pressure, the heat can put more stress on your cardiovascular system, leading to more complications,” adds Dr. Dasgupta.
If you feel extremely tired, dehydrated, or unwell during or after using a sauna, consider reducing the frequency and duration of your sauna sessions.
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Emilia Benton is a freelance writer and editor based in Houston. In addition to Runner’s World, she has written about health, fitness, and wellness for publications including Women’s Health, SELF, Prevention, Healthline, and the Houston Chronicle. She is also an 11-time marathoner, a USATF Level 1 certified running coach, and an avid traveler.
Andi Brejtovich is a Chicago-based writer and PhD student at Northwestern University’s Medill School. She is active on social media, focusing on women’s rights, holistic health, and non-discriminatory reproductive health. A former college pole vaulter, she loves all things fitness and currently enjoys Peloton Tread workouts and hot yoga.
Ashley Martens is a Chicago-based health writer. She has dedicated her life to the health and wellness industry and is passionate about writing articles that help people live happier, healthier lives. Ashley has a wealth of knowledge in fitness, diet, and nutrition, covering everything from sexual health to travel. Ashley is also a NASM-certified personal trainer and group fitness instructor.
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