The Science Behind and Benefits of Saunas
The use of saunas for various health benefits has been around for a long time. Their use dates as far back as 2000 years by the Finns. However, modern research has since validated the science behind and the benefits of saunas. Today, many people have been implementing the use of saunas for their health benefits into their wellness routines.
Continue reading to learn the health benefits of saunas and how to implement sauna use into your wellness routine.
The History of Sauna Use
The first recorded use of saunas dates back over 2,000 years in Finland, where the practice is believed to have originated. Early Finnish saunas were typically simple pits dug into the ground, used for both living and bathing purposes. These earth saunas, known as “savusaunas,” used fires to heat stones. They then dumped water over the stones to create heat and steam.
Throughout history, various cultures have developed their own versions of saunas or heat baths.
In Russia, the “banya” is a steam bath that has been used for centuries. They’re similar to traditional Finnish saunas but tend to have higher humidity levels. Dating back to the Ottoman Empire, Turkish people have used “hammams” (also called Turkish bathhouses) for relaxation and socialization. Native Americans implemented the use of sweat lodges for centuries for spiritual and purification purposes.
While modern medicine has recently validated the health benefits of sauna use, many cultures have been using them for centuries.
Traditional vs. Infrared Saunas
There are a few key differences between traditional and infrared saunas. Namely, traditional saunas—which typically range from 150 to 195°F—are hotter than infrared saunas, which typically range from 120 to 150°F.
While there are a few differences between traditional and infrared saunas, the health benefits are largely the same. Deciding which one is best for you is a matter of personal preference. Check out our article on traditional saunas vs infrared saunas to see which is best for you.
The Science Behind and Benefits of Saunas
How Saunas Raise Your Core Temperature
When you step into a sauna, the extreme heat raises your core body temperature and triggers a series of biological responses. As your core temperature rises, your blood vessels dilate—a process known as vasodilation—leading to increased blood flow.
When your blood vessels dilate, they move closer to the surface of your skin to dissipate body heat. This is your body’s way of attempting to cool down. It also results in a temporary increase in heart rate that mimics the effects of moderate exercise.
The Health Benefits of Saunas on the Cardiovascular System
The effects of a sauna session on the cardiovascular system are profoundly healthy. As your body responds to the heat, your heart begins to pump more blood and enhances circulation.
Studies have shown that regular sauna use can improve vascular function, reduce blood pressure, and even lower the risk of cardiovascular disease. In fact, this study found that “higher frequency and duration of sauna bathing are each strongly, inversely, and independently associated with fatal cardiovascular disease events.” In other words, the more you use a sauna, the less likely you are to die from cardiovascular diseases.
How Sauna Use Improves Respiratory Function
Sauna use has been shown to offer significant benefits for respiratory health, making it a valuable practice for those looking to improve their lung function and overall breathing capacity. The heat in a sauna creates an environment that can help clear airways and alleviate symptoms of various respiratory conditions.
This study states, “The beneficial effect of sauna bathing on pulmonary conditions might be due to its direct effects on the airways and lung tissue, which include improvement in ventilation and lung function and reduction in pulmonary congestion.”
But the benefits of sauna aren’t limited to just healthy populations. This study found, “Frequent sauna baths may be associated with a reduced risk of acute and chronic respiratory conditions.”
How Saunas Promote Detoxification
The primary mechanism by which saunas promote detoxification is through sweating. When you spend time in a sauna, your body’s core temperature rises. Your body’s response to this rise in temperature is sweating—the natural and essential process our bodies use to prevent overheating.
But sweating doesn’t just cool us off. It’s also one of the main ways our bodies excrete toxins. This study states that “sweating has been recognized by the medical community as an effective and safe method for detoxification.”
In today’s polluted and often toxic world, regular use of a sauna for detoxification is an important part of any wellness routine. Sweating from the sauna can promote the excretion of heavy metals such as lead, mercury, arsenic, and cadmium. Sweating is also an effective way of removing endocrine-disrupting chemicals like BPAs and phthalates.
How Saunas Improve Post-Workout Muscle Recovery
During any workout, your muscles experience microtrauma and microtears that lead to decreased subsequent performance and increased muscle soreness. The use of sauna as a post-exercise recovery method is beneficial through multiple mechanisms.
When you get into a sauna, your blood vessels dilate—a natural process called vasodilation—and move to the surface of your skin to dissipate body heat. This effectively helps blood flow more freely, allowing for better circulation and delivery of oxygen and nutrients to muscle tissues.
This increased circulation helps flush out metabolic waste products (like lactic acid) produced during exercise. Lactic acid is a significant factor in causing delayed-onset muscle soreness, so it makes sense that using a sauna to flush it out more quickly reduces muscle soreness—which is exactly what this study found.
Sauna Safety Tips
The health benefits of saunas are well-known and widespread, but it’s important to use them safely.
How Long Should You Stay In?
How long you stay in the sauna depends on individual heat tolerance. It’s recommended that most sauna sessions last between 15 and 30 minutes.
Of course, if you’re just starting out with saunas, it’s best to start with shorter durations. Only increase the duration when your body adapts to heat exposure. You can slowly become more comfortable with the extreme heat of sauna use by beginning with multiple 10-minute sessions and cooling off outside of the sauna in between.
Most studies use 20 minutes as a typical-length sauna session, so it’s safe to assume 20 minutes is enough to experience the health benefits of sauna use.
Properly Hydrate Before, During, and After
Hydration is extremely important when using a sauna. While sweating is an effective way to excrete toxins, it also dehydrates us. That’s why it’s important to drink plenty of water before, during, and after sauna use.
When we sweat, we don’t just excrete water—that sweat also contains electrolytes. It’s a good idea to replenish those electrolytes with your favorite electrolyte mix, particularly if you’re using saunas as a post-workout recovery tool. A little bit of sea salt in your water is a decent way to replenish electrolytes in a pinch.
Contraindications of Sauna Use
Saunas offer many health benefits, but they may not be suitable for everyone. Individuals with certain medical conditions, such as heart disease, low blood pressure, or respiratory issues, should consult a healthcare provider before using a sauna.
Pregnant women and those with certain skin conditions should also exercise caution. Additionally, those who are dehydrated or have consumed alcohol should avoid sauna use, as these factors can increase the risk of adverse effects like fainting or heatstroke.
Always ask your doctor if you are healthy enough to use a sauna!
Implementing Sauna Use Into Your Wellness Routine
When done regularly, using saunas can be simple, rewarding, and offer a wide range of health benefits. If you’re just looking to experience the general health benefits of sauna use, implementing two or three 20-minute sauna sessions into your wellness routine is a good place to start.Of course, you can use saunas as often as you’d like (or your schedule allows).
If you’re looking to use saunas for recovery from exercise, it’s best to implement their use as quickly after your workout as possible. Always remember to properly hydrate after your workout and before using the sauna.
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