How saunas benefit your health and fitness

Saunas have grown in popularity, especially in the fitness world, not only for their relaxation benefits but also for their potential to improve your overall health and athletic performance.

A sauna is a small room designed to generate heat, usually between 65°C to 90°C (150°F and 195°F). And these high temperatures can help your body improve circulation, relax muscles, and recover from exercise.

While saunas come in many forms, including Finnish or traditional saunas and infrared saunas,¹ they all rely on the same basic principle: controlled heat exposure.

When you spend time in a sauna, your body undergoes several changes as it tries to adjust to the heat. These changes help explain why sauna use can be so beneficial.

1. Increased heart rate

As your body heats up, your heart rate rises. This is similar to the effects of moderate exercise, and it helps improve circulation. Your heart works harder to pump oxygen and nutrients throughout the body, benefiting muscles and organs.

2. Sweating and thermoregulation

Sweating is your body’s natural way of cooling itself down. When you sweat in the sauna, it helps regulate your body temperature. This also promotes increased circulation between peripheral blood vessels and the skin as well as activation of the skin's sweat glands.

While sweating doesn’t necessarily “detox” the body in a magical way, it does help with skin health and general wellness.

There is also evidence that heat exposure helps reduce protein buildup in the brain, which can prevent a host of neurodegenerative diseases such as dementia.

3. Endorphins released

The heat in the sauna stimulates the release of endorphins, which are the body's natural mood enhancers. Endorphins help reduce pain, boost mood, and promote a sense of relaxation. This is why many people feel a sense of euphoria after a sauna session.

4. Blood pressure fluctuations

The heat causes blood vessels to expand, which temporarily lowers blood pressure. Over time, this can help improve cardiovascular health. However, people with low blood pressure or heart issues should be cautious and consult with a doctor before a sauna experience.

1. Improved muscle recovery

After intense exercise, your muscles are often sore and tired. The heat from the sauna increases blood flow to these muscles, which helps deliver nutrients and remove waste products like lactic acid.

This can speed up the recovery process and reduce muscle soreness. Athletes who use a sauna after exercise experience less soreness 24 hours later compared to those who don’t.²

2. Better endurance

Using a sauna regularly can help improve cardiovascular health by increasing blood flow and plasma volume (the liquid part of your blood). This helps your body transport oxygen more efficiently to your muscles, which can improve your stamina during physical activities.

Sauna use can help athletes improve their endurance by increasing their tolerance to heat and improving cardiovascular function.

3. Stress reduction

One of the main reasons people use saunas is to relax. The heat from the sauna helps activate the parasympathetic nervous system, which reduces stress and lowers cortisol (the stress hormone).

This results in a calming effect, which can improve mood and overall mental health. Regular sauna use can also trigger the release of endorphins, the body's natural "feel-good" chemicals.

For athletes, managing stress is crucial for performance, and sauna use can help with both physical and mental recovery.

4. Boosted immune system

Heat exposure in a sauna can stimulate your immune system. Regular sauna use can increase the production of white blood cells, which help fight off infections.

The heat also mimics the body’s fever response, which can support your body’s natural defense mechanisms. Some studies show that sauna users tend to get fewer colds and respiratory infections, likely due to enhanced immune function.

5. Increased flexibility

The heat from the sauna helps relax muscles and connective tissues, which can improve flexibility. After a sauna session, muscles become more pliable, making them less stiff and improving their range of motion. This is especially helpful for athletes who need to maintain or improve their flexibility.

Temperature: To experience the benefits, the sauna temperature should be between 65°C (150°F) and 90°C (195°F). This range is hot enough to trigger your body’s recovery responses but not so hot that it causes harm.

But don’t worry – if you opt for an infrared sauna, which uses light to heat your body directly at lower temperatures (50°C to 60°C or 120°F to 140°F), you can still enjoy similar recovery benefits.

Duration: A sauna session typically lasts between 10 to 20 minutes. If you're new to saunas, start with shorter sessions and gradually work up to longer ones as your body adjusts to the heat.

Optimal timing: The best time to use the sauna is right after a workout. Your muscles are already warm, and the increased blood flow from the sauna can help speed up recovery. It may even reduce muscle soreness and help with flexibility.

Temperature: For general health, aim for a slightly lower sauna temperature, between 60°C (140°F) and 80°C (180°F), to promote relaxation and boost circulation without being too extreme.

Frequency: You can use a sauna every day, but it's best to limit your sessions to approximately 15-25 minutes three to four times a week.⁴ Excessive sauna use can cause dehydration or put too much strain on your heart. Make sure to drink a few glasses of water before and after your sauna sessions.

While saunas have many benefits, there are some risks to consider.

1. Dehydration: Because saunas make you sweat a lot, it’s important to stay hydrated. Drink plenty of water before and after your session to replace lost fluids and reduce the risk.
2. Overuse: Spending too much time in the sauna can cause dizziness, nausea, or even fainting. If you start feeling lightheaded, it’s time to leave.
3. Health or medical conditions: People with heart problems,³ low blood pressure, or respiratory conditions should check with their doctor before using a sauna. The same is recommended during pregnancy.

Saunas are more than just a relaxing way to unwind—they offer real physical and mental health benefits.

From helping athletes recover faster and improving endurance to reducing stress and boosting the immune system, saunas have a lot to offer.

Whether you’re a competitive athlete or someone simply looking to improve your health, adding regular sauna sessions to your routine can help you feel better and recover faster.