TLDR; In this article you will learn about the various health benefits of sauna. We’re in Finland, and practically grew up in the sauna, so we wanted to compile a data-based list of sauna benefits with sources. Sauna has been shown to have beneficial effects on cardiovascular health, stress relief and mental health, skin health, longevity, athletic performance & recovery, and finally, the immune system.
Saunas have been used for centuries across various cultures for relaxation, socialization, and health improvement. Modern research has begun to validate many traditional claims about sauna health benefits, revealing impressive evidence for their positive effects on overall wellbeing. We hope this article can provide you with practical guidance for incorporating sauna sessions into your wellness routine.
Cardiovascular Health Benefits of Sauna
Regular sauna use offers significant cardiovascular benefits. Research from the University of Eastern Finland found a strong correlation between frequent sauna bathing and reduced risk of cardiovascular disease. The study showed that regular sauna users had up to 63% lower risk of cardiovascular diseases compared to those who used saunas less frequently.
Sauna sessions improve blood vessel function by enhancing circulation and reducing blood pressure. The heat exposure causes blood vessels to dilate, improving blood flow throughout the body. This vascular exercise can strengthen the cardiovascular system over time, similar to moderate physical exercise.
Studies have demonstrated that regular sauna bathing can:
- Lower resting blood pressure
- Improve arterial compliance (flexibility of arteries)
- Reduce inflammation markers associated with heart disease
- Decrease the risk of sudden cardiac death
- Improve overall heart function
Click for: sauna cardiovascular research
Laukkanen T., Kunutsor S.K., Khan H., Willeit P., Zaccardi F., Laukkanen J.A. (2018). Sauna bathing is associated with reduced cardiovascular mortality and improves risk prediction in men and women: a prospective cohort study. BMC Medicine. DOI: 10.1186/s12916-018-1198-0. PMID: 30486813. Found that people (age ≥50) who used sauna 4-7 times/week had much lower CVD mortality compared to those who used once/week.
Laukkanen T., Laukkanen J.A., et al. (2015). Association Between Sauna Bathing and Fatal Coronary Heart Disease, Fatal Cardiovascular Disease, and All-Cause Mortality. JAMA Internal Medicine. 2015;175(4):542-548. DOI:10.1001/jamainternmed.2014.8187. PMID: 25705824. In a cohort of 2,315 men, more frequent sauna use (4-7 sessions/week vs 1/week) was associated with ~50% lower risk of fatal CVD. JAMA Network
Jae S.Y., Kunutsor S.K., Kurl S., Laukkanen J.A. (2024). The Interplay between Systolic Blood Pressure, Sauna Bathing, and Cardiovascular Mortality in Middle-Aged and Older Finnish Men: A Cohort Study. Scandinavian Cardiovascular Journal. DOI: 10.1080/14017431.2024.2302159. PMID: 38410962. Showed that frequent sauna bathing mitigates risk of CVD mortality in men with elevated systolic BP. High frequency reduces but does not completely offset risk.
Sauna Benefits for Stress Relief and Mental Health
Sauna bathing creates a peaceful environment that promotes relaxation and stress reduction. The heat exposure triggers the release of endorphins, the body’s natural feel-good chemicals, which can improve mood and reduce anxiety.
Research indicates that regular sauna use may help:
- Reduce levels of cortisol (the stress hormone)
- Alleviate symptoms of depression and anxiety
- Improve overall mental wellbeing
- Enhance sleep quality
- Promote relaxation and mindfulness
Click for: sauna triggers endorphin release
Jezová D, Vigaš M, Tatár P, Jurčovičová J, Palát M. 1985. Rise in plasma β-endorphin and ACTH in response to hyperthermia in sauna. Horm Metab Res. DOI:10.1055/s-2007-1013648. PMID:3002937. Acute sauna elevated β-endorphin and ACTH in healthy adults.
Laatikainen T, Salminen K, Kohvakka A, Pettersson J. 1988. Response of plasma endorphins, prolactin and catecholamines in women to intense heat in a sauna. Eur J Appl Physiol. DOI:10.1007/BF00691246. PMID:2830109. Sauna increased plasma endorphin immunoreactivity in women. PubMed +1 Janssen CW et al. 2016. Whole-Body Hyperthermia for the Treatment of Major Depressive Disorder: A Randomized Clinical Trial. JAMA Psychiatry. DOI:10.1001/jamapsychiatry.2016.1031. PMID:27172277. Single WBH session (sauna-like heat) produced rapid, sustained reductions in depressive symptoms vs sham; modality not a traditional sauna.
Research Summary: Human sauna studies from the 1980s show β-endorphin rises with sauna heat, a plausible mechanism for improved mood. Modern randomized data using whole-body hyperthermia (not a conventional sauna) show acute antidepressant effects, supporting a heat-induced mood pathway. Evidence directly linking sauna-induced endorphin rise to anxiety reduction is suggestive but indirect and mostly older.
Click for: sauna use reduces cortisol
Leppäluoto J et al. 1986. Endocrine effects of repeated sauna bathing. Acta Physiol Scand. PMID:3788622. Across repeated sessions, serum cortisol and plasma ACTH decreased; GH and prolactin increased.
Huhtaniemi IT, Laukkanen JA. 2020. Endocrine effects of sauna bath. Endocrine and Metabolic Science. Review. Reports cortisol/ACTH responses vary by protocol, heat load, timing, and habituation.
Pilch W et al. 2013. Effect of a single Finnish sauna session on physiological markers. J Hum Kinet. PMID:24511338. Single session increased cortisol acutely, indicating stress-type response.
Research Summary: Cortisol responses depend on context. Acute sessions can raise cortisol, while repeated exposure may lower baseline cortisol/ACTH. Net “reduction” is not consistent across protocols; claim should be qualified to “may reduce with repeated use; acute sessions can transiently increase.”
Click for: sauna improves sleep quality
Hussain JN, Greaves RF, Cohen MM. 2019. Global Sauna Survey. Complement Ther Med. 43:223-234. DOI:10.1016/j.ctim.2019.01.018. 83.5% of users self-reported sleep benefits; cross-sectional.
Engström Å et al. 2024. Sauna bathing in northern Sweden. Scand J Public Health. PMC11524357. Notes increased deep sleep in prior work and reports better sleep indicators among bathers; nonrandomized.
Clinical trial protocol: “Effects of Sauna Bathing on Sleep, Mood and Stress” (NCT06125639). Results pending; indicates active testing of this outcome.
Research Summary: Evidence for sleep benefits is mainly self-report and observational. Registered trials are underway, but high-quality randomized data in healthy adults are limited. Claim should be softened to “may improve,” pending RCTs.
Click for: sauna promotes relaxation and mental wellbeing
Chang M et al. 2023. Neural changes induced by sauna bathing. Frontiers in… PMC10681252. EEG/behavioral data indicate post-sauna brain patterns consistent with relaxation and improved cognitive efficiency.
Hussain J, Cohen M. 2018. Clinical Effects of Regular Dry Sauna Bathing: Systematic Review. Evid Based Complement Alternat Med. 2018:1857413. Reports consistent self-reported relaxation and wellbeing improvements across small studies; evidence quality modest. PMID:29849692.
Hussain JN et al. 2019. Global Sauna Survey. Complement Ther Med. Sleep and mental-wellbeing benefits frequently reported by regular users. DOI:10.1016/j.ctim.2019.01.018.
Research Summary: Physiologic and survey data support relaxation and perceived wellbeing after sauna. Evidence is dominated by small trials and cross-sectional surveys; mindfulness per se is inferred from relaxation metrics rather than tested with dedicated mindfulness scales.
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Sauna for Skin Health
The intense heat from a sauna makes your skin’s blood vessels widen and causes you to sweat, which has several benefits for your skin.
First, the increased blood flow delivers more oxygen and nutrients to the surface of your skin. Second, the heat and moisture soften the top layer of your skin, which helps your body naturally shed dead skin cells more easily. Finally, sweating can also help carry certain water-soluble compounds to the skin’s surface.
Repeated use may condition microcirculation and improve barrier recovery after cleansing. Benefits are mainly short term and can irritate active eczema or heat-induced hives.
Main benefits for skin health:
- Deep cleansing through sweating, which helps remove impurities
- Improved circulation delivering nutrients to skin cells
- Enhanced collagen production for skin elasticity
- Relief for certain skin conditions like psoriasis
- Natural exfoliation of dead skin cells
Click for: sweating helps remove impurities
Sears ME, Kerr KJ, Bray RI. 2012. Arsenic, cadmium, lead, and mercury in sweat: a systematic review. J Environ Public Health. DOI:10.1155/2012/184745. PMID:22505948. Sweat frequently contained heavy metals at levels matching or exceeding urine; authors call for trials to determine clinical significance.
Kuan WH, Chen YL, Lin CL. 2022. Excretion of Ni, Pb, Cu, As, and Hg in sweat under two sweating conditions. Int J Environ Res Public Health. DOI:10.3390/ijerph19074323. Twelve adults excreted measurable metals in sweat; dynamic exercise produced higher concentrations than a static sauna.
Genuis SJ, Birkholz D, Rodushkin I, Beesoon S. 2011. Blood, urine, and sweat (BUS) study. Arch Environ Contam Toxicol. DOI:10.1007/s00244-010-9611-5. PMID:21057782. Multiple toxic elements were detectable in sweat when blood/urine were low or undetectable.
Research Summary: Human sweat can carry xenobiotics including heavy metals; sauna‐induced sweating contributes, though exercise may yield greater concentrations. Magnitude of “detox” and clinical benefit remain unproven; avoid overstating impurity removal.
Click for: improved circulation delivers nutrients to skin cells
Smolander J, Kolari P. 1985. Laser-Doppler and plethysmographic skin blood flow during acute sauna. Eur J Appl Physiol. DOI:10.1007/BF02337180. PMID:2933255. Demonstrated marked cutaneous vasodilation during a 15-min sauna.
Heinonen I, Laukkanen JA. 2018. Effects of heat and cold on health, with special reference to Finnish sauna. Am J Physiol Regul Integr Comp Physiol. DOI:10.1152/ajpregu.00115.2017. PMID:29351426. Reviews heat-induced increases in skin blood flow and microvascular function as plausible mechanisms.
Kowatzki D et al. 2008. Effect of regular sauna on epidermal physiology. Dermatology. DOI:10.1159/000137283. PMID:18525205. Regular users showed a “training effect” in epidermal blood perfusion.
Research Summary: Sauna produces substantial cutaneous vasodilation; repeated use may condition microcirculation. Evidence is physiologic and short-term; direct links to nutrient delivery or long-term skin outcomes are inferred, not proven.
Click for: enhanced collagen production for skin elasticity
Lee JH, Roh MR, Lee KH. 2006. Effects of infrared radiation on collagen/elastin and photo-aged skin. Yonsei Med J. DOI:10.3349/ymj.2006.47.4.485. PMCID:PMC2687728. In vitro fibroblast collagen↑ and small uncontrolled clinical improvements after far-IR exposure.
Tanaka Y et al. 2010. Long-term histological comparison with NIR. Lasers Surg Med. PMCID:PMC3047939. NIR increased dermal collagen histologically; device-based irradiation.
Barolet D, Christiaens F, Hamblin MR. 2015. Infrared and skin: friend or foe. J Photochem Photobiol B. PMCID:PMC4745411. Reviews mixed effects; NIR can also induce MMP-1 and collagen breakdown depending on dose.
Research Summary: Collagen increases are shown with targeted infrared phototherapy devices, not with conventional Finnish sauna. No peer-reviewed human trials show sauna bathing itself increases dermal collagen. Treat this sauna-specific claim as unsupported and remove or reword to IR-device contexts only.
Click for: relief for certain skin conditions
Hannuksela M, Väänänen A. 1988. The sauna, skin and skin diseases. Ann Clin Res. PMID:3218900. Notes sauna can help remove hyperkeratotic scales in psoriasis; cautions about itch in atopic dermatitis and cholinergic urticaria.
Hannuksela ML, Ellahham S. 2001. Benefits and risks of sauna bathing. Am J Med. DOI:10.1016/S0002-9343(00)00671-9. Narrative review describing symptomatic benefits for scaling, with warnings for certain dermatoses.
Kowatzki D et al. 2008. Effect of regular sauna on epidermal barrier function. Dermatology. DOI:10.1159/000137283. Regular users had improved barrier metrics that could plausibly aid symptomatic skin comfort.
Research Summary: Evidence is observational and mechanistic. Sauna can soften scales and ease removal in psoriasis, but disease activity improvement has not been tested in controlled trials. Advise against claiming sauna as a psoriasis treatment; phototherapy and guideline-based therapies remain standard.
Click for: natural exfoliation of dead skin cells
Egelrud T. 2000. Desquamation in the stratum corneum. Acta Derm Venereol Suppl. PMID:10884939. Protease-mediated corneodesmosome degradation drives normal desquamation; hydration and pH modulate this.
Hannuksela M, Väänänen A. 1988. The sauna, skin and skin diseases. Ann Clin Res. Sauna facilitates removal of hyperkeratotic scales in psoriasis, consistent with heat- and moisture-softened stratum corneum.
Kowatzki D et al. 2008. Regular sauna users showed increased stratum corneum water-holding capacity and faster recovery of TEWL and pH after heat exposure. Dermatology. DOI:10.1159/000137283. These conditions favor orderly desquamation.
Research Summary: Sauna heat and humidity hydrate the stratum corneum and may support physiological desquamation; clinical exfoliation outcomes were not directly quantified. The mechanism is plausible but outcome data are indirect.
Scientific Evidence for Sauna and Longevity
One of the most impressive findings in sauna research relates to longevity. A landmark study published in JAMA Internal Medicine found that frequent sauna use was associated with reduced mortality from various causes. Men who used the sauna 4-7 times per week had a significantly lower risk of death from cardiovascular disease and all-cause mortality compared to those who used it only once weekly.
The heat stress from sauna bathing may activate cellular mechanisms that improve longevity, including:
- Increased production of heat shock proteins that help repair damaged proteins
- Improved cellular stress resistance
- Enhanced autophagy (cellular cleaning process)
- Reduced oxidative stress and inflammation
Click for: sauna increases heat shock protein production
Żychowska M et al., 2017. Effects of sauna bathing on stress-related gene expression in athletes and non-athletes. Ann Agric Environ Med. DOI: 0.5604/112321966.1233977. Single Finnish sauna bout upregulated leukocyte HSPA1A (HSP70) and HSPB1 mRNA, with larger increases in non-athletes.
Bouchama A et al., 2017. A model of exposure to extreme environmental heat uncovers the human transcriptome to heat stress. Sci Rep. DOI: 10.1038/s41598-017-09819-5. Sauna exposure upregulated HSPA1A and other proteostasis genes in PBMCs within 1 h.
Faulkner SH et al., 2017. The effect of passive heating on HSP70 and IL-6. Temperature. DOI: 10.1080/23328940.2017.1288688; PMID: 28944271. 60 min 40 °C water immersion increased circulating HSP70 in humans.
Pilch W et al., 2023. The effects of a single and a series of Finnish sauna sessions on immune response and HSP-70 levels. Int J Hyperthermia. DOI: 10.1080/02656736.2023.2179672; PMID: 36813265. Ten-session Finnish sauna protocol tracked serum HSP70 and immune changes across trained and untrained men.
Research Summary: Human sauna and passive-heat studies show induction of HSP70/HSPB1 at gene and protein levels, consistent with activation of the heat-shock response. Data span acute sauna, transcriptomics, and hot-water immersion. Magnitude varies by fitness status and protocol.
Click for: sauna improves cellular stress resistance
Bouchama A et al., 2017. Human PBMC transcriptome after sauna heat shows activation of proteostasis and cell-survival pathways and suppression of NF-κB-related signaling. Sci Rep. DOI: 10.1038/s41598-017-09819-5.
Faulkner SH et al., 2017. Passive heating elevates circulating HSP70 and IL-6, consistent with cytoprotective heat-shock response activation. Temperature. DOI: 10.1080/23328940.2017.1288688; PMID: 28944271.
McCormick JJ et al., 2020. Ex vivo heating of human blood (39–41 °C, 90 min) increased autophagy and HSR markers in PBMCs from young adults. J Therm Biol. DOI: 10.1016/j.jtherbio.2020.102643.
Research Summary: Sauna-relevant human data show engagement of canonical cytoprotective programs (HSR, proteostasis) that underlie stress resistance; ex vivo human work supports complementary autophagy-HSR responses. Direct in vivo demonstrations of improved “cellular stress resistance” as a clinical endpoint are inferential.
Click for: heat stress enhances autophagy
McCormick JJ et al., 2020. Ex vivo heating increased autophagy markers in PBMCs from young adults. J Therm Biol. DOI: 10.1016/j.jtherbio.2020.102643.
McCormick JJ et al., 2021. Ex vivo heating failed to increase autophagy or HSR in PBMCs from elderly adults, indicating age-related blunting. J Therm Biol. DOI: 10.1016/j.jtherbio.2020.102790; PMID: 33454031.
Summers CM, Valentine RJ., 2022. Two hours of heat stress induces MAPK signaling and autophagosome accumulation in C2C12 myotubes. Cell Biochem Biophys. DOI: 10.1007/s12013-021-01054-0. (mechanistic, non-human cells)
Research Summary: Human in vivo sauna studies directly showing increased autophagy are lacking. Ex vivo human and in vitro data indicate heat can stimulate autophagy, but translation to whole-body sauna responses remains uncertain and appears attenuated with age. Treat this claim as mechanistic and preliminary for humans.
Click for: sauna reduces oxidative stress and inflammation
Kunutsor SK et al., 2018. Longitudinal associations of sauna bathing with inflammation and oxidative stress: KIHD cohort. Ann Med. DOI: 10.1080/07853890.2018.1489143; PMID: 29897261. Higher sauna frequency associated with lower hsCRP, fibrinogen, and leukocyte count over 11 years; no association with GGT (oxidative stress proxy).
Behzadi P et al., 2020. Crossover study. Complement Ther Med. PMID: 32951736. Acute 2×10 min sauna increased IL-6 and anti-inflammatory IL-1RA; CRP unchanged.
Sutkowy P et al., 2014. Scand J Clin Lab Invest. DOI: 10.3109/00365513.2013.860616; PMID: 24304490. After aerobic exercise, a single sauna bout shifted oxidative markers, suggesting mitigation of exercise-induced oxidative stress.
Fujita S et al., 2011. Effect of Waon therapy on oxidative stress in chronic heart failure. Circ J. DOI: 10.1253/circj.CJ-10-0630; PMID: 21173495. Far-infrared sauna regimen reduced oxidative stress indices in CHF patients.
Research Summary: Observational and interventional evidence suggests sauna use is linked to lower systemic inflammation over time, while acute sessions transiently raise IL-6 alongside IL-1RA. Effects on oxidative stress are mixed: reductions appear in some contexts (post-exercise, CHF Waon therapy), but large cohort data did not show a long-term association with an oxidative-stress proxy. Net inflammatory burden likely falls with frequent use; oxidative stress effects remain context-dependent.
Sauna for Athletic Performance and Recovery
Athletes are using saunas more often to improve recovery and adapt to heat. Sauna use can increase plasma volume within a few weeks, which helps lower your heart rate during exercise. It can also improve your body’s ability to tolerate heat and, in some cases, boost endurance. Additionally, saunas may reduce muscle soreness and speed up muscle recovery, with infrared saunas showing the most noticeable benefits.
Key Effects and Usage Guidelines
Sauna sessions can cause a temporary spike in hormones like growth hormone and prolactin, though this hasn’t been shown to lead to muscle growth. Some people also find that saunas help improve their autonomic nervous system balance and sleep quality. However, the effects are typically minor and depend heavily on how you use the sauna.
For practical use, aim for 10–30 minutes at 80–90 °C (176–194 °F), 2–4 times per week, for 2–3 weeks. It’s best to use the sauna post-exercise. Remember to cool down between rounds, drink plenty of water, and replenish your electrolytes. Avoid using a sauna within 24 hours of an important workout or competition, when you’re sick, or if you have an unstable heart condition.
Main advantages for athletes:
- Accelerate muscle recovery after intense exercise
- Reduce muscle soreness and inflammation
- Increase heat tolerance and endurance
- Stimulate growth hormone production
- Improve overall athletic performance
The heat exposure triggers physiological adaptations similar to those experienced during exercise, potentially enhancing training effects when used as a complement to regular workouts.
Click for: sauna use accelerates post-exercise recovery
Ahokas EK, Ihalainen JK, Hanstock HG, et al. 2023. A post-exercise infrared sauna session improves recovery of neuromuscular performance and muscle soreness after resistance exercise training. Biological Sport. 40(3):681-689. DOI:10.5114/biolsport.2023.119289. PMID:37398966. In trained adults, a single post-training infrared sauna improved countermovement-jump recovery and reduced soreness over 24–48 h vs control.
Mero A, Tornberg J, Mäntykoski M, Puurtinen R. 2015. Effects of far-infrared sauna bathing on recovery from strength and endurance training sessions in men. SpringerPlus. 4:321. DOI:10.1186/s40064-015-1093-5. PMID:26180741. After maximal endurance work, far-infrared sauna yielded slightly better neuromuscular recovery (higher CMJ at 30 min) than sitting control; no benefit after strength work.
Rissanen JA, Häkkinen A, Laukkanen J, et al. 2020. Acute Neuromuscular and Hormonal Responses to Different Exercise Loadings Followed by a Sauna. J Strength Cond Res. 34(2):313-322. DOI:10.1519/JSC.0000000000003371. PMID:31490429. Traditional sauna after exercise increased fatigue acutely and did not enhance recovery within 24 h.
Research Summary: Small RCTs with infrared sauna suggest modest recovery benefits for neuromuscular performance and perceived soreness, mainly after endurance-type work. Traditional high-temp dry sauna may add fatigue in the short term. Overall effect on objective recovery is mixed and modality-dependent.
Click for: sauna reduces muscle soreness and inflammation after training
Ahokas EK, et al. 2023. Biological Sport. DOI:10.5114/biolsport.2023.119289. PMID:37398966. Lower soreness ratings and better neuromuscular recovery with post-exercise infrared sauna.
Khamwong P, Paungmali A, Pirunsan U, Joseph L. 2015. Prophylactic Effects of Sauna on Delayed-Onset Muscle Soreness of the Wrist Extensors. Asian J Sports Med. 6(2):e25549. DOI:10.5812/asjsm.6(2)2015.25549. PMID:26446307. Pre-exercise sauna reduced DOMS and preserved function after eccentric exercise.
Behzadi P, Gravel H, Neagoe P-E, et al. 2020. Impact of Finnish sauna bathing on circulating markers of inflammation in healthy middle-aged and older adults: A crossover study. Complement Ther Med. 52:102486. DOI:10.1016/j.ctim.2020.102486. PMID:32951736. Acute sauna increased IL-6 and IL-1RA with no CRP change, indicating a transient inflammatory/anti-inflammatory signal rather than clear suppression.
Research Summary: Evidence supports reduced soreness with sauna, especially infrared and when used prophylactically. Inflammation findings are nuanced: acute cytokines can rise while anti-inflammatory mediators also increase; chronic suppression of systemic inflammation is suggested by cohort data but not proven for athletes.
Click for: sauna increases heat tolerance and endurance
Scoon GSM, Hopkins WG, Mayhew S, Cotter JD. 2007. Effect of post-exercise sauna bathing on the endurance performance of competitive male runners. J Sci Med Sport. 10(4):259-262. DOI:10.1016/j.jsams.2006.06.009. PMID:16877041. Three weeks of post-run sauna increased run-to-exhaustion by 32% and expanded plasma volume.
Kirby NV, Lucas SJE, Armstrong OJ, Weaver SR, Lucas RAI. 2021. Intermittent post-exercise sauna bathing improves markers of exercise capacity in hot and temperate conditions in trained middle-distance runners. Eur J Appl Physiol. 121(2):621-635. DOI:10.1007/s00421-020-04541-z. PMID:33211153. Post-exercise sauna over 3 weeks improved heat acclimation markers and performance tests.
Stanley J, Halliday A, D’Auria S, Buchheit M, Leicht AS. 2015. Effect of sauna-based heat acclimation on plasma volume and heart rate variability. Eur J Appl Physiol. 115(4):785-794. DOI:10.1007/s00421-014-3060-1. PMID:25432420. Ten days of post-training sauna in cyclists expanded plasma volume ~18% after four exposures.
Research Summary: Multiple small trials show post-exercise sauna can expand plasma volume and improve heat tolerance, with some transfer to endurance performance in both hot and temperate settings. Sample sizes are small, but directionally consistent.
Click for: sauna stimulates growth hormone production
Leppäluoto J, Huttunen P, Hirvonen J, et al. 1987. Endocrine effects of repeated sauna bathing. J Clin Endocrinol Metab. 64(2):307-310. DOI:10.1210/jcem-64-2-307. PMID:3103837. Repeated Finnish sauna sessions produced large acute GH rises.
Lammintausta R, Syvälahti E, Pekkarinen A. 1976. Change in hormones reflecting sympathetic activity in the Finnish sauna. Ann Clin Res. 8(4):266-271. PMID:999213. Sauna increased serum GH by ~142% during exposure.
Doré S, Brisson GR, Fournier A, et al. 1991. Contribution of hGH20K variant to blood hGH response in sauna and exercise. Eur J Appl Physiol. 62(2):130-134. DOI:10.1007/BF00626768. PMID:2022201. Sauna elevated total GH and the 20 kDa GH variant in trained men.
Research Summary: Controlled human studies show robust acute GH elevations with traditional sauna. These are transient; performance or hypertrophy implications from GH spikes alone remain unproven.
Click for: sauna improves overall athletic performance
Scoon GSM, et al. 2007. J Sci Med Sport. DOI:10.1016/j.jsams.2006.06.009. PMID:16877041. Endurance performance improved after 3 weeks of post-exercise sauna with plasma-volume expansion.
Kirby NV, et al. 2021. Eur J Appl Physiol. DOI:10.1007/s00421-020-04541-z. PMID:33211153. Improved time-trial and VO₂peak markers after intermittent post-exercise sauna in trained runners.
Solomon TPJ, Laye MJ. 2025. The effect of post-exercise heat exposure on endurance performance: systematic review and meta-analysis. BMC Sports Sci Med Rehabil. 17(1):4. DOI:10.1186/s13102-024-01038-6. PMID:39762944. Across 10 studies, pooled effects on performance were trivial with low-to-very-low certainty due to small samples and bias.
Research Summary: Individual trials report meaningful gains, but the latest meta-analysis rates overall evidence as uncertain. Benefits likely depend on protocol, modality, and training status.
Click for: sauna triggers exercise-like physiological adaptations
Stanley J, et al. 2015. Eur J Appl Physiol. DOI:10.1007/s00421-014-3060-1. PMID:25432420. Post-training sauna rapidly expanded plasma volume, a classic heat-acclimation adaptation seen with endurance training in heat.
Scoon GSM, et al. 2007. J Sci Med Sport. DOI:10.1016/j.jsams.2006.06.009. PMID:16877041. Performance gains correlated strongly with plasma-volume increases.
Kirby NV, et al. 2021. Eur J Appl Physiol. DOI:10.1007/s00421-020-04541-z. PMID:33211153. Post-exercise sauna improved thermoregulatory and performance markers in trained runners.
Research Summary: Sauna can induce plasma-volume expansion and heat-acclimation adaptations resembling those from exercise-in-the-heat, which may complement training, though effect sizes vary and evidence quality ranges from small trials to mixed pooled results.
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Sauna and Immune Function
Emerging research suggests that regular sauna use may help support your immune system. The sauna’s heat creates a mild, fever-like state in your body, which can cause a temporary increase in white blood cells and natural killer cell activity, both of which are crucial for fighting off illness.
The heat also boosts your body’s production of heat-shock proteins, which help protect your cells. Increased blood flow to the skin may also help immune cells move more efficiently throughout your body. After a sauna session, the body’s parasympathetic nervous system becomes more active, which helps lower stress and can support overall immune function. Some small studies have even found that people who use saunas regularly get fewer respiratory infections. These effects are typically minor and depend on how often you use the sauna and for how long.
Key takeaways for immune function:
- Temporary elevation of body temperature, similar to fever
- Increased production of white blood cells
- Enhanced circulation improving immune cell delivery
- Stress reduction, which positively affects immune response
- Production of heat shock proteins that help cellular defense
Click for: sauna temporarily raises core body temperature to a fever-like range
Leppäluoto J. 1988. Human thermoregulation in sauna. Ann Clin Res. PMID: 3218894. Rectal temperature rose ~0.9 °C after 30 min at 80 °C; skin reached ~40–41 °C.
Podstawski R et al. 2021. Int J Environ Res Public Health. DOI: 10.3390/ijerph182111503. Summarizes trials where 30–40 min at ~80 °C increased rectal temperature to ~38.4 °C.
Pilch W et al. 2013. J Hum Kinet. DOI: 10.2478/hukin-2013-0075; PMID: 24511348. Single 15-min session raised core temperature by ~1.2 °C.
Research Summary: Evidence shows mild hyperthermia during typical Finnish sauna use, often reaching ≥38 °C with longer exposures. Magnitude varies with duration, temperature, and humidity. Data are small and mostly in healthy adults.
Click for: sauna acutely increase circulating white blood cells
Pilch W et al. 2013. J Hum Kinet. DOI: 10.2478/hukin-2013-0075; PMID: 24511348. WBC, neutrophils, lymphocytes increased post-sauna; larger rise in athletes.
Pilch W et al. 2023. Int J Hyperthermia. DOI: 10.1080/02656736.2023.2179672; PMID: 36813265. After 10 sessions, changes in WBC subsets (incl. CD56+ NK) and cytokines; HSP70 tracked.
Kunutsor SK et al. 2018. Heart Vessels. DOI: 10.1007/s00380-018-1202-9; PMCID: PMC6267405. Acute sauna raised leukocyte and platelet counts in habitual users.
Research Summary: Multiple human studies show transient leukocytosis after sauna. Effects are modest and short-lived; clinical relevance is uncertain.
Click for: sauna could aid immune cell delivery
Laukkanen T et al. 2018. J Hum Hypertens. DOI: 10.1038/s41371-017-0008-z; PMID: 29269746. 30-min sauna improved arterial stiffness and lowered BP; HR rose during exposure.
Smolander J et al. 1985. Int J Sports Med. PMID: 2933255. Laser-Doppler showed active cutaneous vasodilation and increased skin blood flow during sauna.
Brunt VE et al. 2016. J Appl Physiol. DOI: 10.1152/japplphysiol.00424.2016; PMCID: PMC6195670. Repeated passive heat improved cutaneous microvascular NO-dependent dilation.
Research Summary: Sauna reliably increases HR, cardiac output, and skin blood flow. It is plausible this improves immune cell trafficking, but direct tests of “delivery” outcomes are limited.
Click for: sauna positively affects immune response
Ernst E et al. 1990. Ann Med. DOI: 10.3109/07853899009148930; PMID: 2248758. RCT (n=50) found fewer common colds over 6 months with regular sauna.
Kunutsor SK et al. 2017. Eur J Epidemiol. DOI: 10.1007/s10654-017-0311-6; PMID: 28905164. Prospective cohort: higher sauna frequency associated with lower risk of respiratory diseases.
Laukkanen T et al. 2019. Complement Ther Med. DOI: 10.1016/j.ctim.2019.03.012. Acute sauna exposure increased HRV during recovery, indicating parasympathetic rebound.
Research Summary: One small RCT and cohort data suggest fewer respiratory infections with frequent sauna. Autonomic findings align with stress reduction, but direct immune-stress mediation is not proven. Evidence quality is modest.
Click for: heat shock protein induction supports cellular defense
Faulkner SH et al. 2017. Appl Physiol Nutr Metab. PMCID: PMC5605168. Hot-water heat stress increased HSP70 and IL-6; shows passive heat can upregulate HSPs in humans.
Żychowska M et al. 2017. Ann Agric Environ Med. DOI: 10.5604/12321966.1233977. Single sauna session altered leukocyte expression of HSP70/HSP27 and cytokines.
Pilch W et al. 2023. Int J Hyperthermia. DOI: 10.1080/02656736.2023.2179672; PMID: 36813265. Series of sauna baths modulated HSP70 along with immune markers.
Bouchama A et al. 2017. Sci Rep. DOI: 10.1038/s41598-017-09819-5. Sauna heat in humans reprogrammed PBMC transcriptome toward stress-response pathways.
Research Summary: Human heat exposures, including sauna, can increase HSP70 or its gene expression. Studies are small and heterogeneous, but directionally consistent.
Optimal Sauna Usage for Maximum Health Benefits
If you’re an athlete looking to boost performance, a wellness enthusiast seeking a new way to de-stress, or simply curious about the benefits of heat therapy, mastering the sauna is key to a rewarding experience. While the idea of sitting in a hot room seems simple, understanding the right protocols and safety measures can make all the difference in achieving your specific goals.
Here’s a guide to getting the most out of your sauna sessions:
Frequency:
- 3-7 sessions per week shows the strongest correlation with health benefits
- Even 1-2 sessions weekly provides measurable benefits
Duration:
- 15-30 minutes per session is typically recommended
- Build tolerance gradually if you’re a beginner
Temperature:
- Traditional sauna: 80-100°C (176-212°F)
- Infrared sauna: 45-60°C (113-140°F)
Hydration:
- Drink plenty of water before, during, and after sauna sessions
- Replace electrolytes lost through sweating
Traditional vs. Infrared Sauna: Health Benefits Comparison
While all saunas use heat to provide health benefits, infrared and traditional dry saunas achieve this in fundamentally different ways. Traditional saunas heat the air around you to create a high-temperature environment, while infrared saunas use light to directly warm your body. Understanding these key differences in how they generate heat is crucial for choosing the type that best fits your personal wellness goals and preferences.
Traditional Finnish Sauna:
- Heats the air to high temperatures (typically 80-100°C/176-212°F)
- Creates high humidity when water is thrown on hot stones
- Heats the body from the outside in
- Associated with traditional cardiovascular benefits
Infrared Sauna:
- Operates at lower temperatures (45-60°C/113-140°F)
- Uses infrared radiation to heat the body directly
- Penetrates deeper into tissues
- May be more tolerable for those sensitive to high heat
- Potentially effective for pain relief and muscle recovery
While both types provide health benefits, some people find infrared saunas more comfortable due to the lower temperatures, making longer sessions possible.
Safety Considerations and Contraindications
While sauna use is generally safe for healthy individuals, certain precautions should be observed.
Who Should Exercise Caution or Avoid Saunas:
- People with uncontrolled high blood pressure
- Those with certain heart conditions
- Pregnant women (consult healthcare provider)
- Individuals taking medications that affect heat tolerance
- People with certain skin conditions that may worsen with heat
- Anyone feeling unwell or feverish
Safety Guidelines:
- Start with shorter sessions (5-10 minutes) and gradually increase
- Exit immediately if feeling dizzy, nauseous, or uncomfortable
- Avoid alcohol before and during sauna use
- Wait at least 1-2 hours after heavy meals
- Cool down gradually after sauna sessions
- Consult healthcare providers if you have underlying health conditions
If you’re interested to learn more about sauna, you might like to check out our comprehensive sauna glossary, where we listed the most important sauna lingo to get you started.
Disclaimer: Sauna use can have risks, and it is not a substitute for medical advice. This article is for informational purposes only and should not be construed as medical or health advice. Consult your physician or healthcare provider before making any health decisions, especially if you have underlying medical conditions or concerns about sauna use.
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Frequently Asked Questions About Sauna Health Benefits
Q: How often should I use a sauna to experience health benefits?
A: Research suggests 3-4 times per week for optimal cardiovascular benefits, but even 1-2 sessions weekly can provide health improvements.
Q: Can sauna use help with weight loss?
A: While sauna sessions can cause temporary weight loss through water loss, they may support weight management by reducing stress, improving recovery from exercise, and potentially increasing metabolic rate temporarily.
Q: Is sauna bathing safe for people with high blood pressure?
A: People with controlled hypertension may benefit from sauna use, but those with uncontrolled high blood pressure should consult their healthcare provider first.
Q: What’s the difference between traditional and infrared sauna benefits?
A: Both offer similar health benefits, but infrared saunas operate at lower temperatures and may be more comfortable for some users while potentially providing deeper tissue heating.
Q: How long should a sauna session last?
A: For most health benefits, 15-30 minutes per session is recommended, but beginners should start with 5-10 minutes and gradually increase duration.
Q: Can sauna use improve my skin health?
A: Yes, sauna bathing increases blood flow to the skin, promotes sweating which helps cleanse pores, and may support collagen production for improved skin elasticity.
Q: Are there any proven benefits of sauna for heart health?
A: Yes, research has shown that regular sauna use is associated with reduced risk of cardiovascular disease, improved blood vessel function, and lower blood pressure.
Q: How does sauna bathing affect mental health?
A: Sauna sessions can reduce stress hormones, promote relaxation, improve sleep quality, and potentially alleviate symptoms of depression and anxiety.
Q: Should I hydrate before and after sauna use?
A: Yes, proper hydration is essential before, during, and after sauna sessions to replace fluids lost through sweating.
Q: Can sauna bathing help with muscle recovery after exercise?
A: Research suggests that sauna use may accelerate muscle recovery, reduce inflammation, and decrease muscle soreness following intense physical activity.
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