The Benefits of Sauna: A Scientific and Practical Guide

In recent years, the humble sauna has been gaining traction far beyond Nordic spas and gym facilities. While it’s long been a cultural staple in places like Finland, saunas are now being embraced across the world for their potential to support recovery, longevity, mental health, and cardiovascular wellbeing. But do saunas live up to the hype? Let’s discuss the benefits of Sauna.

We’ll explore the science-backed benefits of regular sauna use, the differences between traditional saunas and other types (such as infrared and steam rooms), as well as potential risks. This will help you decide whether sauna bathing could be a valuable addition to your wellness routine.

What Is a Sauna?

A traditional sauna, also known as a Finnish sauna, is a heated wooden room where the temperature typically ranges from 70°C to 100°C (158°F to 212°F), and the humidity remains low unless water is poured over hot stones to generate steam. This creates a dry, hot environment that encourages sweating and raises core body temperature. Sessions usually last 10–20 minutes and may be repeated with cool-down breaks in between.

Other common types of saunas include:

Infrared saunas, which use infrared light to heat the body directly rather than heating the air. These operate at lower temperatures (around 50–60°C), and many users find them more tolerable.
Steam rooms, often referred to as steam saunas, which generate moist heat at a lower temperature (about 40–45°C) but with 100% humidity.

Each type produces different physiological effects, which we’ll cover in more detail later. First, let’s look at what the science says about the health benefits of saunas.

Proven Benefits of Sauna Use

Cardiovascular Health

One of the most well-documented benefits of sauna use is improved cardiovascular health. Several long-term studies from Finland—where sauna bathing is deeply embedded in the culture—have demonstrated a link between regular sauna use and a reduced risk of cardiovascular disease.

In a 2015 study published in JAMA Internal Medicine, researchers followed over 2,300 Finnish men for more than 20 years. They found that those who used the sauna four to seven times a week had a 50% lower risk of fatal cardiovascular events compared to those who only went once a week (Laukkanen et al., 2015).

Another review published in the Mayo Clinic Proceedings confirmed that regular sauna use is associated with improved blood pressure, enhanced endothelial function, and reduced arterial stiffness—all of which support cardiovascular health (Laukkanen et al., 2018).

Muscle Recovery and Physical Performance

The increased circulation induced by sauna heat helps deliver oxygen and nutrients to muscle tissue, potentially aiding recovery after exercise. A study published in Biology of Sport found that a 30-minute post-exercise infrared sauna session reduced muscle soreness and improved explosive strength recovery within 24 hours (Ahokas et al., 2022).

Saunas may also help flush out metabolic waste like lactic acid, and the heat promotes muscle relaxation, which could ease post-workout stiffness. Although more research is needed to confirm long-term performance benefits, athletes often report subjective improvements in recovery and training consistency.

Mental Health and Stress Relief

Spending time in a sauna can induce deep relaxation, thanks to the endorphins and other neurochemicals released in response to the heat. This effect can be beneficial for those dealing with chronic stress, anxiety, or even depression.

Dr Amy Zack of the Cleveland Clinic explains that saunas promote parasympathetic nervous system activity—the “rest and digest” state—which helps calm the mind and body (Cleveland Clinic, 2024). Research has shown that sauna bathing can improve mood, sleep quality, and stress levels.

In an observational study by Laukkanen et al., regular sauna users were found to have a 66% reduced risk of developing dementia and Alzheimer’s disease, suggesting long-term neurological benefits (Laukkanen et al., 2017).

Detoxification

Sweating is one of the body’s natural mechanisms for detoxifying, and saunas promote heavy sweating. Some studies suggest that heavy metals such as lead, cadmium, and mercury—as well as synthetic compounds like BPA—can be excreted through sweat (Sears et al., 2012).

While it’s important to note that your liver and kidneys do most of the heavy lifting when it comes to detoxification, sauna use may support these systems by helping to eliminate some toxins through sweat.

Skin Health

Heat and sweat from sauna sessions can help open pores, remove dead skin cells, and improve skin tone. Steam rooms are particularly good for hydrating the skin, while traditional and infrared saunas may have a more drying effect but still support circulation and skin rejuvenation. Some people with chronic skin conditions like psoriasis or eczema also report symptom relief after sauna sessions, although individual results vary.

Immune Function

The rise in core temperature from sauna use mimics a mild fever, which can stimulate the immune system. Some evidence suggests that regular sauna use may reduce the frequency and severity of common colds (Hussain & Cohen, 2018).

Increased white blood cell production and improved circulation are proposed mechanisms. However, sauna use should be avoided if you already have a fever or feel unwell.

Risks and Precautions

Despite the many benefits, saunas aren’t suitable for everyone. Here are some important considerations:

Dehydration is a major risk, especially with prolonged sauna sessions. Drink plenty of water before and after.
Overheating can lead to dizziness, fainting, or even heat stroke. It’s recommended to limit sessions to 15–20 minutes and always cool down between rounds.
Heart conditions: While some cardiovascular benefits are clear, people with unstable heart disease, arrhythmias, or recent heart attacks should consult a doctor before using saunas.
Pregnancy: Due to the risk of elevated core body temperature affecting fetal development, sauna use is generally discouraged during the first trimester of pregnancy.
Medication interactions: Some drugs (like antihistamines or diuretics) can interfere with the body’s ability to regulate heat, so consult your GP if you’re on any regular medication.

Comparing Sauna Types: Traditional vs Infrared vs Steam

While all saunas promote sweating and heat exposure, they differ in method and experience.

Traditional saunas use a stove to heat the air, creating a high-temperature, low-humidity environment. This intense heat stimulates the cardiovascular system and promotes heavy sweating in a short amount of time.

Infrared saunas use radiant heat to warm the body directly. They operate at lower temperatures but can induce a similar amount of sweating over a longer session. Many users find them gentler and more comfortable.

Steam rooms, in contrast, operate at lower temperatures but 100% humidity. This can make breathing easier, especially for those with sinus congestion or asthma, and is excellent for hydrating the skin.

Each type has its own advantages, and the best choice depends on your health status, goals, and tolerance for heat. Traditional saunas are often best-studied for cardiovascular health, while infrared saunas are gaining popularity for recovery and detoxification.