What Do Saunas Really Do To Your Body?

But beyond the soothing warmth and the deep sense of relaxation, science has proven that sauna use has incredible health benefits. From improving heart health to boosting mood, regular sauna sessions can significantly enhance both your physical and mental health.

Let’s explore the scientifically-backed effects of sauna use on the body and why you might want to make it a regular part of your routine.

1. Heart Health: A Stronger Cardiovascular System

Did you know that frequent sauna use can improve heart health and reduce the risk of fatal heart conditions?

Studies have shown that men who use saunas 4–7 times a week have a 63% lower risk of sudden cardiac death compared to those who use it only once per week (Laukkanen et al., 2015). This is because the heat exposure from saunas mimics the effects of moderate exercise. When you sit in a sauna, your heart rate increases, blood vessels widen, and circulation improves—similar to what happens during a brisk walk.

This process helps lower blood pressure, improve blood vessel function, and reduce the risk of heart disease.

Key Effect: Strengthens the cardiovascular system and lowers the risk of heart disease.

2. Faster Recovery & Reduced Muscle Soreness

If you’ve ever felt sore after a tough workout, a sauna might be your best friend.

Sauna use speeds up muscle recovery by increasing blood circulation, delivering oxygen and nutrients to sore muscles. It also reduces Delayed Onset Muscle Soreness (DOMS) by up to 47% within 24 hours after exercise (Vaile et al., 2008). The heat helps relax muscles, flush out metabolic waste, and reduce stiffness, making it a great post-workout tool for athletes and fitness enthusiasts.

Key Effect: Reduces post-exercise soreness and helps muscles recover faster.

3. Brain Health: Lower Risk of Dementia & Alzheimer’s

Your brain also benefits from regular sauna sessions!

Studies have found that people who use saunas 4–7 times per week have a 66% lower risk of dementia and a 65% lower risk of Alzheimer’s disease compared to those who use it less frequently (Laukkanen et al., 2017).

Sauna use promotes better blood flow to the brain, reduces inflammation, and stimulates the production of heat shock proteins, which protect brain cells from damage. These effects help maintain cognitive function and reduce the risk of neurodegenerative diseases.

Key Effect: Protects the brain and lowers the risk of cognitive decline.

4. Lower Blood Pressure & Healthier Blood Vessels

If you suffer from high blood pressure, regular sauna sessions may help.

Sauna use has been shown to reduce systolic blood pressure by around 11 mmHg after a single session (Gayda et al., 2012). Over time, it also improves blood vessel elasticity by reducing arterial stiffness by 9.8%, lowering the risk of hypertension and stroke.

When exposed to heat, the body triggers natural mechanisms to regulate temperature, causing blood vessels to expand and improving circulation. This can help manage and prevent high blood pressure naturally.

Key Effect: Helps lower blood pressure and improve circulation.

5. Stress Reduction & Mood Enhancement

Modern life can be stressful, and chronic stress negatively impacts both mental and physical health. Luckily, sauna use is a natural way to reduce stress and improve mood.

Sauna sessions decrease cortisol (the stress hormone) by 30% while increasing beta-endorphins (the body's natural “feel-good” hormones) by 70% (Hussain & Cohen, 2018). This hormonal balance promotes relaxation, reduces anxiety, and enhances overall well-being.

Additionally, sauna heat triggers the release of serotonin and dopamine, both of which are linked to feelings of happiness and emotional stability.

Key Effect: Reduces stress, improves mood, and enhances mental well-being.

Getting Started with Sauna Use

If you're new to using a sauna, here are some tips to get the most out of your experience:

1. Start slow – Begin with 10–15 minute sessions at a moderate temperature and gradually increase the duration. Studies recommend starting with lower temperatures and shorter durations to allow the body to adjust (Hussain & Cohen, 2018).

2. Stay hydrated – Drink plenty of water before and after your sauna session to replace lost fluids. Research highlights that dehydration can occur rapidly in hot environments, so it’s essential to replenish fluids (Casa et al., 2010).

3. Listen to your body – If you feel dizzy or uncomfortable, step out and cool down. Research suggests that excessive heat exposure can lead to dehydration, dizziness, and heat exhaustion, so it's essential to recognize your body's signals and take breaks when needed (Gagnon & Kenny, 2012).

4. Combine with cold therapy – For extra benefits, try alternating between hot sauna sessions and cold showers or ice baths. Studies show that contrast therapy can enhance circulation and speed up muscle recovery (Wilcock et al., 2006).

5. Make it a habit – Aim for 3–4 sauna sessions per week to maximize health benefits. Long-term studies suggest that regular sauna use leads to sustained cardiovascular and cognitive benefits (Laukkanen et al., 2015).

   
   

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Conclusion

Sauna bathing is more than just a relaxing experience—it’s a powerful tool for improving overall health. Whether you want to boost heart health, recover faster from exercise, reduce stress, or protect your brain, regular sauna use can provide life-changing benefits.

With scientific research backing these advantages, there’s never been a better time to add sauna sessions to your routine. So, the next time you step into a sauna, remember—you’re not just relaxing, you’re investing in a healthier future!

Have you experienced the effects of sauna use? Share your thoughts in the comments below!

References

1. Beever, R. (2009). The effects of repeated thermal therapy on quality of life in patients with type II diabetes mellitus. Journal of Alternative and Complementary Medicine, 15(12), 1247-1250.

2. Casa, D. J., et al. (2010). National Athletic Trainers’ Association position statement: Fluid replacement for athletes. Journal of Athletic Training, 45(2), 135-149.

3. Gagnon, D., & Kenny, G. P. (2012). Heat exposure in the elderly: A critical review. Ageing Research Reviews, 11(2), 135-147.

4. Hannuksela, M. L., & Ellahham, S. (2001). Benefits and risks of sauna bathing. American Journal of Medicine, 110(2), 118-126.

5. Kunz, L., Schröder, T. N., & Axmacher, N. (2020). Temperature and memory: How environmental temperature affects cognitive performance. Frontiers in Neuroscience, 14, 111.

6. Laukkanen, T., et al. (2015). Association between sauna bathing and fatal cardiovascular and all-cause mortality events. JAMA Internal Medicine, 175(4), 542-548.

7. Scoon, G. S., et al. (2007). Post-exercise hot water immersion improves recovery of running performance. International Journal of Sports Medicine, 28(7), 553-558.

8. Wilcock, I. M., Cronin, J. B., & Hing, W. A. (2006). Physiological response to water immersion. Sports Medicine, 36(9), 747-765.