Saunas are more than just a luxury amenity found in spa centers or gym facilities. Saunas have been a tradition in Europe for centuries, especially in Finland and other northern countries. Nowadays, they are a global phenomenon, and rightfully so! Sauna benefits are plenty and scientifically proven.
Saunas combine relaxation, wellness, and socialization in one room! They are a space where heat helps you relax your muscles and destress. Keep reading and find out how to prepare for a sauna, what to do after a sauna, and what are the health benefits of regular sauna use.
How do saunas work?
Saunas function on the principles of heat and sweat. Conventional saunas generate high temperatures, often between 66 to 91 degrees Celsius (150 to 195 degrees Fahrenheit), and a controlled humidity level, leading to significant sweat production. This entire process significantly influences various bodily functions, leading to a lot of health benefits.
The two primary types of saunas are traditional saunas and infrared saunas, each offering a unique set of advantages:
- Traditional saunas use heat to warm the air, which, in turn, warms the body, providing various health effects. They are further subdivided into dry saunas, steam saunas, and smoke saunas, each offering a unique experience and benefits.
- Infrared saunas utilize infrared light waves to heat the body directly without significantly altering the air temperature. This direct heating mechanism allows for more efficient penetration of heat, maximizing sauna benefits like detoxification, muscle recovery, and weight loss.
Differences between traditional and infrared saunas
While traditional saunas alter the air temperature to heat the body, infrared saunas directly heat the body without affecting the air drastically. This difference lends infrared saunas a distinct advantage in sauna health effects, as they can deliver heat more effectively. In addition, users often find infrared saunas more comfortable as they operate at lower temperatures typically ranging between 49 to 60 degrees Celsius (120 to 140 degrees Fahrenheit).
Traditional saunas typically use electric heaters or wood-burning stoves to heat special rocks that retain and distribute the heat evenly across the sauna room. On the other hand, infrared saunas use infrared panels that emit infrared light waves. These panels generate radiant heat absorbed directly by the skin, emphasizing the infrared sauna benefits such as:
- deep tissue warming,
- enhanced detoxification,
- relaxation.
Sauna – Tips For Beginners
How long to stay in a sauna?
Sauna usage and duration depend largely on personal comfort and experience. While beginners might find 10-15 minutes adequate, frequent users can comfortably stay up to 30 minutes. However, listening to your body and stepping out if discomfort arises is crucial.
How to hydrate before, during, and post-sauna?
Hydration is a key aspect of sauna use. Because heat exposure leads to sweating and potential dehydration, it’s crucial to hydrate before, during, and after a sauna session. Water is typically sufficient, but electrolyte-infused drinks can also help replace lost minerals.
What to wear in a sauna?
Sauna attire largely depends on personal comfort, culture, and specific sauna rules. For most saunas, swimwear, towels, or special cotton clothing are acceptable. Generally, it’s best to ensure that your attire is comfortable and allows your body to sweat freely.
Can I wear gym clothes in the sauna? Generally speaking no, as tight gym clothes might constrict your body and not let it breathe. Also, PVC-made clothing is not safe in a sauna as it might start to melt under high temperatures.
Sauna – safety tips
While saunas offer many health benefits, some individuals should avoid them. This includes people with certain health conditions like heart diseases, low or high blood pressure, and pregnant women. When in doubt, ask a healthcare professional if you should avoid saunas.
First-time sauna users should:
- start slowly,
- limit their sessions to 5-10 minutes,
- focus on proper hydration.
Always consult a healthcare professional before using a sauna, especially if you have a chronic health problem. Gradual exposure is the best way to start and continue using saunas, to avoid the negative effects of saunas, such as:
- Dehydration,
- Hyperthermia,
- Fever,
- Burns.
Health & Wellness Benefits of Saunas
Sauna – blood circulation benefits
Saunas enhance blood circulation. As the body warms in response to the sauna’s heat, blood vessels dilate, allowing blood to flow freely and deliver essential nutrients to all body regions more effectively. This improved circulation supports healing and regeneration.
Sauna for muscle recovery
Sauna benefits these areas greatly:
- muscle recovery,
- improvement of joint mobility,
- acceleration of injury healing.
The heat from the sauna increases blood flow to strained or injured muscles, which reduces pain and inflammation. Through this process, saunas often become an integral part of a post-workout routine.
It’s important to note that saunas do not cause the loss of muscle gain! On the contrary, saunas can increase muscle growth by even 30%, by releasing a growth hormone (1).
Sauna for skin health – benefits
Saunas offer a natural method for skin improvement. Deep sweating induced by the sauna can help cleanse the skin’s pores, improve circulation, and shed dead skin cells, resulting in a more radiant and youthful skin complexion. Saunas also offer the skin extra protection by making it hold more water, especially in the stratum corneum layer of the epidermis (2).
Saunas for weight loss
Saunas can also contribute to weight loss. While the extreme heat environment can induce weight loss through sweat-induced water loss, longer-term benefits relate to improved metabolism. Regular sauna use can increase your resting metabolic rate, leading to higher calorie consumption and potentially aiding in weight control (3).
However, saunas themselves cannot cause you to lose a significant amount of weight. You still need to exercise and be in a caloric deficit to do that. The answer to the question “How much weight can you lose in a sauna in 30 minutes?” is basically zero, if you’re still eating in a caloric surplus.
Sauna for the immune system – benefits
Regular sauna use has been linked to the strengthening of the immune system. It raises the body’s temperature, mimicking fever, stimulating the immune system, and increasing the number of white blood cells (4).
Sauna – mental health benefits
Sauna use triggers the release of endorphins, the body’s natural painkillers, and mood elevators, resulting in an elevated feeling of well-being. It also assists in the hormonal balance by impacting several hormones like cortisol and norepinephrine (4), which helps with stress management, mood, and overall health.
Sauna for stress and anxiety
The mental health effects of saunas are as holistic as their physical benefits. Saunas serve as silent retreats where one can disconnect from outside distractions, ease stress, and recharge. The heat induces deep relaxation by easing muscle tension, enhancing mood, and promoting a state of mindfulness, significantly contributing to mental health wellness.
Sauna – sleeping benefits
Sauna use has been touted as a natural way to encourage better sleep. The relaxation state induced by a sauna session facilitates a more peaceful sleep. Post-sauna, as the body transitions into the cooler room temperature, it can induce feelings of drowsiness, leading to deeper, more restorative sleep. Regular sauna use, in this way, can help improve sleep quality (5).
The scientific research on saunas
Saunas have been the subject of extensive scientific research. Studies investigating the effects of regular sauna use have found significant improvements in:
- cardiovascular function,
- immune response,
- mental health,
- and more.
Multiple studies have demonstrated that regular sauna use can potentially lower the risk of cardiovascular diseases (6). For example, increased circulation from sauna use helps reduce blood pressure, one of the most common risk factors for heart disease.
Research into sauna detoxification benefits has yielded promising results. Saunas, through sweating, can rid the body of harmful substances such as heavy metals, helping to maintain a healthy body system. Saunas have also been linked to improved mental health. Research suggests that the heat from saunas can stimulate the release of endorphins, which can improve mood and relieve symptoms of stress and depression (7).
The scientific field of saunas is certainly growing day by day. While we have a lot of evidence on how saunas can be incredibly beneficial, more specific research is still needed.
Personal sauna reviews
Doctors’ opinions
Doctors and health practitioners generally endorse the regular use of saunas as a means of promoting good health. They do warn that people with certain medical conditions should avoid saunas or seek medical advice before use, and those are:
- heart disease,
- high blood pressure,
- pregnancy.
Sports trainers’ and athletes’ opinions
Many sports trainers and athletes commonly recommend saunas as part of recovery protocols. The enhanced muscle recovery and relaxation benefits of saunas make them very attractive to those involved in intense physical activities.
Spa and wellness professionals’ opinions
Spa and wellness professionals regularly advocate for the use of saunas. They highlight not only the relaxation benefits but also the role that regular sauna use can play in a holistic wellness routine. However, these professionals also stress the importance of knowledge and caution in their use.
Sauna customer reviews
Regular sauna users always praise them and the health benefits they bring. They noticed:
- improvements in skin health,
- relief from chronic pain,
- better mental health.
Sauna users also often share experiences of relaxation and better sleep. These reviews highlight the real sauna benefits and their potential as a part of a balanced, healthy lifestyle.
Sauna Benefits and a Healthy Lifestyle
Saunas offer a multitude of health benefits and contribute greatly to a balanced, healthy lifestyle, explaining their rising popularity. Studies show the extensive potential of saunas in enhancing physical health with sauna benefits including:
- improved cardiovascular health,
- efficient detoxification,
- weight loss,
- better skin health,
- faster muscle recovery.
Mental health and relaxation benefits are equally impressive. Saunas help relieve stress and anxiety, boost mood, and improve overall mental well-being. The rise in body temperature releases endorphins (the body’s “feel-good” chemical), inducing feelings of relaxation and happiness. In addition, the sauna improves sleep quality, which contributes to optimal rest and recovery.
Therapeutically, heat exposure from saunas can relieve pain and discomfort from chronic pain like arthritis or muscle soreness, providing a natural, non-pharmaceutical method for pain relief.
Conclusion
Saunas offer a great number of benefits, but their use should be balanced and optimized individually. Everyone’s body reacts differently to heat, and understanding personal tolerance is crucial for obtaining all the sauna benefits safely. Listen to your body’s signals, hydrate regularly, and avoid saunas if you’re not feeling okay. Remember that saunas should also not replace:
- Balanced nutrition,
- Regular physical nutrition,
- Good sleep routine.
Consider your health conditions and consult your doctor if you have any questions or concerns. To wrap up our article, the historical tradition of saunas combined with modern science offers an impressive array of health and wellness benefits. Let us know in the comments how saunas have improved your health and wellbeing.
Literature sources
- Kukkonen-Harjula K, Oja P, Laustiola K, Vuori I, Jolkkonen J, Siitonen S, Vapaatalo H. Haemodynamic and hormonal responses to heat exposure in a Finnish sauna bath. Eur J Appl Physiol Occup Physiol. 1989;58(5):543-50. doi: 10.1007/BF02330710.
- Kowatzki D, Macholdt C, Krull K, Schmidt D, Deufel T, Elsner P, Fluhr JW. Effect of regular sauna on epidermal barrier function and stratum corneum water-holding capacity in vivo in humans: a controlled study. Dermatology. 2008;217(2):173-80. doi: 10.1159/000137283.
- Podstawski R, Boraczyński T, Boraczyński M, Choszcz D, Mańkowski S, Markowski P. Sauna-induced body mass loss in young sedentary women and men. ScientificWorldJournal. 2014;2014:307421. doi: 10.1155/2014/307421.
- Pilch W, Pokora I, Szyguła Z, Pałka T, Pilch P, Cisoń T, Malik L, Wiecha S. Effect of a single finnish sauna session on white blood cell profile and cortisol levels in athletes and non-athletes. J Hum Kinet. 2013 Dec 31;39:127-35. doi: 10.2478/hukin-2013-0075.
- Liao WC. Effects of passive body heating on body temperature and sleep regulation in the elderly: a systematic review. Int J Nurs Stud. 2002 Nov;39(8):803-10. doi: 10.1016/s0020-7489(02)00023-8.
- Henderson KN, Killen LG, O’Neal EK, Waldman HS. The Cardiometabolic Health Benefits of Sauna Exposure in Individuals with High-Stress Occupations. A Mechanistic Review. Int J Environ Res Public Health. 2021 Jan 27;18(3):1105. doi: 10.3390/ijerph18031105.
- Chang M, Ibaraki T, Naruse Y, Imamura Y. A study on neural changes induced by sauna bathing: Neural basis of the “totonou” state. PLoS One. 2023 Nov 27;18(11):e0294137. doi: 10.1371/journal.pone.0294137.
