Sauna Use In 2024: Sauna Facts And Benefits For Health

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A sauna is a small room where you get dry heat. It helps clean and refresh your body. Saunas are good for your health. They help with increasing circulation, promoting lymph flow, and reducing stress. People say you should stay in a sauna for 10 to 30 minutes. In a traditional sauna, the temperature is about 176- to 212 degrees Fahrenheit. This is high enough to make you sweat a lot. Infrared saunas are not as hot, only about 125-150-degrees, but you still sweat. When you sweat, you lose electrolytes and sodium chloride. If you don’t want to feel dizzy, you should drink water with salt or an electrolyte drink.

In Finland, saunas are very common. Many people have one in their home. If you have a sauna, it can increase the sale price of your home by 1.8%. These are some interesting things about saunas. They are part of culture, good for health, and many people enjoy owning different types. So, if you want to try a sauna, just grab a towel and get ready to see this wonderful world.

Top 18 Health & Wellness Benefits Of Sauna

Sauna Use In 2024: Sauna Facts And Benefits For Health

Using a sauna for bathing is more than relaxing. It’s really good for you. When you sweat a lot in a sauna, you lose all the tension and your muscles feel better. You come out feeling fresh and ready for anything. Even a short time in a sauna can make you look and feel great.

People everywhere use saunas every day. They know it’s good for them. Even doctors say saunas are good because they clean your body inside. It’s all because of the heat that’s just right and keeps working to make you healthier.

Sauna Improves Overall Health, Wellness, And Performance

Sauna Use In 2024: Sauna Facts And Benefits For Health

Sauna use is more than just relaxing; it’s a benefit to health. Studies show that it can help reduce stress and even lower the risk of heart disease. For decades, peer-reviewed medical research has highlighted these profound health benefits. A notable 25-year study by the University of Eastern Finland involving 2,300 participants, led by Dr. Jari Laukkanen and his colleagues, found that regular sauna use improved cardiovascular health.

Their wellness plan showed a reduction in stress levels and a lower risk of cardiovascular events. In Finland, men aged 42 to 60 over 20 years had a lower risk of dying from cardiovascular disease. Of the 878 participants who died of cardiovascular disease, those who used the sauna once a week, two to three times a week, or four to seven times a week, had a reduced risk of fatal cardiovascular-related diseases and sudden cardiac death.

This research establishes a definite link between sauna use and a decrease in deaths from heart disease. It helps lower blood pressure, enhances heart function, and is a promising addition to, but not a replacement for, an exercise program to keep the heart healthy. This evidence supports the benefit of regular exercise alongside sauna use.

Sauna Improves Heart Health

Sauna Use In 2024: Sauna Facts And Benefits For Health

In both traditional and infrared saunas, the high temperatures make your skin heat up and your core body temperature rises. This response to the increased heat levels causes your blood vessels near the skin to dilate. As a result, cardiac output and circulation increase. Medical research shows that your heart rate can rise from a normal 60-70 bpm (beats per minute) to 110-120 bpm in a sauna, and even 140-150 bpm during intensive bathing. After leaving the sauna and cooling off, your heart rate can sink below normal.

Regular sauna usage has been shown to reduce the risk of all-cause mortality and fatal cardiac incidents. It’s also linked to reduced risks of stroke and hypertension.

Sauna Aids In Recovery After Exercise

Sauna Use In 2024: Sauna Facts And Benefits For Health

Saunas help in recovery after physical activity. They increase circulation, which can reduce muscle soreness and improve joint movement. This makes them great for easing arthritis pain. Saunas relax muscles and soothe aches and pains. In the high heat of a sauna, your body releases endorphins, reducing pain like the runner’s high. As your body temperature rises in the heat of a sauna, your blood vessels dilate. This increased blood circulation speeds up your body’s natural healing process.

Heat and steam from a sauna promote muscle relaxation, reduce muscle tension, and help eliminate lactic acid and other toxins. There are many testimonials from highly performing athletes about the benefits of saunas for recovery from intense workouts.

Sauna Flushes Toxins

In the heat of a sauna, your core body temperature begins to rise. This triggers sweat production, which is your body’s way of cooling down. Sweat is mostly 99% water, but deep sweating in a sauna can help reduce levels of lead, copper, zinc, nickel, and mercury. These are chemicals and toxins commonly absorbed from daily interactions with various environments. Saunas offer a natural way to help flush out these toxins.

Sauna Improves Brain Health

Sauna Use In 2024: Sauna Facts And Benefits For Health

A 25-year study conducted with 2,300 participants at the University of Eastern Finland by Dr. Jari Laukkanen and his colleagues revealed that regular sauna use, about 4-7 times per week at 176 degrees F for 19 minutes, lowered the risk of Alzheimer’s and Dementia. This shows how sauna sessions can benefit not just the body, but also the brain.

Sauna Relieves Stress

The heat in a sauna improves circulation and helps to promote relaxation. It improves feelings of well-being as it helps relax the body and regulates the level of cortisol in the blood. This hormone, released when we are stressed, can cause health issues if its levels are high. Regular sauna bathing reduces cortisol and stimulates the production of serotonin, often known as the happy hormone, making you feel good.

Sauna Induces A Deeper Sleep

Sauna Use In 2024: Sauna Facts And Benefits For Health
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Research has shown that a deeper, more relaxed sleep is a result of sauna use. In addition, the release of endorphins and the elevated body temperatures in the late evening fall by bedtime, leading to a slow, relaxing decline. This is key to facilitating deep sleep. Bathers worldwide enjoy these deep, calming experiences due to the heat of the sauna in the evening.

Sauna Helps Fight Illness

German sauna medical research shows that sauna use can significantly reduce the incidences of colds and influenza. A study found that participants whose bodies were exposed to the heat and steam of traditional saunas produced white blood cells more rapidly, which fight illnesses and kill viruses. This also helps relieve uncomfortable symptoms like sinus congestion and allergies.

Sauna Burns Calories

While outlandish claims by some sauna sellers promote it as the end-all weight loss tool, the reality is more nuanced. Individuals may experience high amounts of calorie burn, especially those in poor shape. However, in the long term, a sauna should be treated as one of many tools in your arsenal for burning additional calories.

Sweating in a sauna requires notable energy, which is derived from the conversion of fat and carbohydrates. This means your body burns calories during a sauna session. U.S. Army medical research by Ward Dean, M.D., noted that a moderately conditioned person can sweat out 500 grams in a single sauna session, consuming nearly 300 calories. This is due to the acceleration of heart activity and the need for more oxygen to convert fat into usable energy.

Sauna Cleanses Skin

Sauna Use In 2024: Sauna Facts And Benefits For Health

Heat bathing is one of the oldest beauty and health strategies for cleansing the skin. In a sauna, your body produces sweat, and this deep sweating helps get your skin cleansed. Dead skin cells are replaced, keeping your skin in good working condition. Sweating also rinses bacteria off the epidermal layer and sweat ducts. Cleansing the pores not only improves capillary circulation but also gives you softer-looking skin.

The quality of your skin can improve with sauna use, but remember, a dry sauna dries the skin. Some people with psoriasis find their symptoms reduced by using a sauna, while others with atopic dermatitis may find it worsens.

Sauna Offers Recreational And Social Benefits

The social benefit is an important part of the sauna experience. Whether it’s a private or personal area for relaxation and solitude, or an environment for socializing with family, friends, or soon-to-be acquaintances, the sauna room is conducive to open and intimate quiet conversation.

Sauna Just Feels Good

Simply put, being in a sauna feels good. Physiological changes occur in the body from the warmth. The time spent in this calming, still retreat is valued by seasoned bathers. It’s a wonderful progress from stressful everyday lives, offering pampering to relax and restore. You Feel Better, Look Better, and Sleep Better.

Saunas Can Help Slow Down Alzheimer’s Disease

In saunas, cells in the body, when regularly exposed to high temperatures, have a protein activated. Studies in worms and flies show this protein plays a crucial role in the aging process. Considerably increased temperatures activate the specific gene, FOX03, connected to life span and protects against aging. Sauna bathing has a favorable effect on the regenerating processes of cells.

Dementia And Alzheimer’s Disease Study

A study on the effects of sauna bathing on the risk of Alzheimer’s disease and dementia was part of the Kuopio Ischaemic Heart Disease Risk Factor Study (KIHD). It involved over 2,000 middle-aged men from the eastern part of Finland and their sauna habits. The study participants were divided into three groups: Group 1 bathed once a week, Group 2 did so 2-3 times a week, and Group 3 had sessions 4-7 times a week. The results showed that the more frequently the sauna sessions were taken, the lower the risk of both dementia and Alzheimer’s. The risk was 66% lower for those in Group 3 compared to Group 1, and 65% lower than those who bathed once a week.

Saunas Can Work For Acne

In a hot, sweaty room like a sauna, it can be a remedy for acne. When your skin works out in the heat, sweat can help push pimples away. Acne is often caused by the androgen hormone making oil glands swell and produce excess sebum, a liquid that builds up in greasy skin types. The swelling of pores captures dirt, creating a playground for bacteria. The steam and heat in a sauna, much like washing your face with hot water, help clogged glands to function normally. This causes pores to open, once tightly shut, exposing the liquid-like sebum. It unclogs pores, pushing out whiteheads. The expansion from heat can pop blackheads. Just care to clean your face afterwards to prevent further infection.

Enhances Training Responses

Exposure to heat in a sauna or hot tub after a work out has benefits for your training session. Research co-authored with participants in a sauna suit or hot water immersion post-exercise showed improvements in maximum oxygen uptake – how much oxygen your body uses while exercising. It also improves the lactate threshold, the level at which your body is capable of maintaining high-intensity work for a prolonged period. This can enhance the volume and intensity of training without the stress of pounding.

Lowers Your Risk For Diabetes

Sauna use triggers the body’s heat shock proteins, which have benefits in improving plasma volume and helping regulate glucose regulation. This contributes to a lower risk of diabetes and can improve overall health.

Eases Lower Back Pain

Using a sauna is like applying a form of heat pack or taking a hot bath for relief from muscle pain and soreness. A 2019 study found it to be effective in easing lower back pain. Authors recommend regular sauna sessions as part of a treatment plan to lessen symptoms and maintain regular care.

Health Risks And Precautions

Moderate use of a sauna is safe for most people. However, if a person has cardiovascular disease, it’s important they speak with their doctor first. This precaution ensures their well-being while enjoying the benefits of a sauna.

Blood Pressure Risks

The heat in a sauna can affect blood pressure. Moving between a hot sauna and a cold water swimming pool can raise blood pressure. It’s advisable, according to Trusted Source, for people with low or unstable blood pressure to consult a doctor to ensure sauna use is safe. The sudden changes can increase the risk of a heart attack for some.

Dehydration Risk

Dehydration is a risk in a sauna due to fluid loss from sweating. People with conditions like kidney disease are at a higher risk due to the increased temperatures. Symptoms like dizziness and nausea can be signs of dehydration.


Feeling dizzy or lightheaded in a sauna is not uncommon. McKinney advises that if you frequently feel this way in a sauna, it’s important to talk to a doctor, especially if you have any preexisting conditions. A 2018 systematic review pointed out risks like low blood pressure and airway irritation as potential health hazards in saunas.

Temporary Low Sperm Count

Frequent sauna visits might be a concern for those trying to conceive. Some studies suggest that regular sauna use can temporarily reduce sperm count.


When using a sauna, it’s important to avoid alcohol as it increases the risk of dehydration, hypotension, arrhythmia, and even sudden death. Trusted Source indicates from year-long studies in Finland that most experienced sudden death cases occurred when a person was in a sauna in the last few hours after having consumed alcohol.

Limit the time spent in a sauna, especially for first-time users. The recommended maximum is 15 minutes. Start with low heat and slowly increase. Drink plenty of water; try two to three glasses to replace fluids lost while sweating.

If you are ill, it’s best to wait until you recover. Pregnant women or those with certain medical conditions, like low blood pressure, should ask a doctor before using a sauna. Supervise children; only those aged 12 and above should use a sauna, and even then, only for a safe, supervised time.

Health Myths

While the potential health benefits of a sauna are many, there are also myths. One false belief is that sweating removes toxins. While sweating does help regulate the body’s temperature, scientific research shows it’s not how the body detoxifies. Toxins like alcohol, mercury, and aluminum are actually processed by the kidneys, liver, and intestines, not sweat.

Another myth is that sauna use significantly aids in weight loss. While it does lead to loss of a pound or two in fluid loss, it doesn’t burn fat. This weight is quickly replaced once a person eats or drinks.

How Long To Use A Sauna

Post-workout, using saunas can be beneficial. The ideal time is about 15-20 minutes. This duration helps increase the core temperature moderately, ideally a few degrees Fahrenheit. Dalleck suggests not to stay longer than this time. For new sauna users, Mason advises to start with shorter sessions, maybe just five minutes, and add time gradually as your body gets used to the heat increase. It’s important to always listen to your body and adjust accordingly.

Who Shouldn’t Use A Sauna?

People with pre-existing health conditions should check with a doctor to see if it’s safe to use a sauna. According to Mason, those with heart conditions, low blood pressure, or on blood pressure medication should be careful. The heat in a sauna can lower or increase blood pressure, raising the risk of passing out. It’s crucial to stay hydrated, both before and after sitting in a sauna, as you will sweat a lot. Signs of dehydration like dizziness or nausea mean you should leave immediately and cool down.


In conclusion, the world of sauna facts reveals a fascinating blend of health benefits, cultural significance, and widespread appeal. Saunas, with their soothing heat and steam, offer more than just relaxation; they play a crucial role in improving cardiovascular health, aiding in post-exercise recovery, and even contributing to mental wellness by reducing stress and aiding in deeper sleep. Regular sauna use, while it must be approached with certain precautions, is a proven way to enhance overall well-being. From lowering the risk of chronic diseases to providing a natural detox and skin cleansing, saunas embody a simple yet effective method for maintaining health. Whether it’s part of a fitness regimen or a moment of tranquility in a busy lifestyle, the sauna’s heat offers a unique and beneficial experience that has been cherished for centuries, especially in cultures like Finland where it is deeply ingrained in daily life. As we continue to explore and understand the myriad of health benefits associated with sauna use, it becomes clear that this age-old practice holds significant value in our modern pursuit of health and wellness.


How Long Can A Person Stay In A Sauna?

To avoid dehydration, the general rule is to cap the time at about 15-20 minutes. A Finnish sauna is relaxing and hot enough to enjoy in this timeframe.

Is Daily Sauna Use Healthy?

The benefits of regular sauna use include relaxing muscles, improving blood flow, and bolstering skin health. The recommended length of time is 15-20 minutes. First-timers should start with shorter durations.

What Are Some Interesting Facts About Saunas?

Saunas were invented by the Finns over 2000 years ago and were originally designed as a place to bathe and cleanse the body. They were sterile environments, and in Finland, sometimes women even gave birth in them due to their cleanliness.

Does Sauna Use Burn Fat?

While sitting in a sauna, whether it’s a traditional, wood-burning, or wet steam room, your body burns calories. However, it’s proven to be less effective for burning excess fat compared to other forms of exercise.

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