15 Sauna Benefits: The Real Science Behind The Heat

There is something oddly magical about stepping into a sauna. People who understand it, really understand it. And those who don’t are probably still stuck thinking sauna benefits are just limited to sweating.

No matter which camp you belong to, this article is for you. And no, we are not going to hold your hand or spoon-feed clichés. We are going straight into the real deal behind why saunas keep showing up in wellness routines and biohacker circles. Ready or not, you are about to find out why sauna benefits are a lot more practical than they might seem.

Sauna Benefits: What You Need To Know In Under A Minute

• Cardiovascular Health is the Standout Benefit: Using a sauna 4-7 times per week can reduce cardiovascular disease mortality risk by 50% and significantly improve blood pressure.
• Athletic Performance and Recovery Get a Major Boost: Sauna sessions increase endurance by up to 32%, accelerate muscle recovery through improved blood flow, and enhance heat acclimation.
• Mental Health Benefits Are Real and Measurable: Regular sauna use reduces stress hormones like cortisol, improves sleep quality by up to 70% more deep sleep, and enhances mood through endorphin release.
• Proper Usage Technique Determines Results: The optimal approach is 15-30 minutes at 160°F-180°F for traditional saunas, post-workout timing for recovery, and contrast therapy (hot-cold alternating).
• Different Sauna Types Serve Different Needs: Traditional Finnish saunas offer intense detox and muscle relief, while infrared saunas provide gentler deep tissue benefits at lower temperatures.

What Happens To Your Body In A Sauna? Understanding The Physical Effects

When you sit in a sauna, your body temperature can climb by about 1 to 2 degrees Fahrenheit in just a few minutes, sometimes reaching up to 100.4°F or higher. This rise signals your body to start sweating. You can lose up to half a liter of sweat (around 17 ounces) in a single 15-minute session. 

Sweating cools you down, but it also means your heart has to work harder. Your heart rate jumps from a resting 60-70 beats per minute to anywhere between 100 and 150 bpm, similar to a light jog. Blood vessels near the skin open wide to help release heat, which boosts circulation and pumps more blood to your extremities.

Most of these effects are temporary. Once you leave the sauna and cool off, your heart rate and body temperature return to normal within minutes. But repeated sauna use can also lead to longer-term changes in your cardiovascular system, but we will get to that later.

15 Sauna Benefits Backed By Science & Real-World Use

Saunas have been around for ages, and while they feel amazing, there is actually a lot more going on behind the scenes. Let’s break down the top  15 sauna benefits that are legit.

Physical Health Benefits Of Sauna

Let’s start with the sauna benefits you can actually feel in your body.

1. Improved Circulation

When you enter a sauna, your body responds to the heat by increasing heart rate and widening blood vessels – a process known as vasodilation. This mimics the effects of moderate exercise and enhances blood flow throughout the body.

Scientific Evidence:

A study published in Mayo Clinic Proceedings highlighted that regular sauna use can improve endothelial function (the lining of blood vessels), reduce arterial stiffness, and lower blood pressure. These benefits are linked to increased nitric oxide production, which helps blood vessels relax and expand.

Key Findings:

• Pulse Wave Velocity Reduction: A study found that a single 30-minute sauna session reduced pulse wave velocity – a measure of arterial stiffness – from 9.8 to 8.6 m/s.
• Blood Pressure Decrease: Another study reported a significant drop in both systolic and diastolic blood pressure following sauna exposure.

2. Cardiovascular Health Support

Regular sauna bathing can enhance heart health by improving blood vessel function, reducing blood pressure, and positively affecting cholesterol levels.

Scientific Evidence:

A long-term study involving 2,300 participants found that those who used the sauna 4-7 times per week had a 50% lower risk of cardiovascular disease (CVD) mortality compared to those who used it once a week.

Key Findings:

• Reduced CVD Mortality: Participants with higher sauna frequency experienced significantly lower rates of CVD-related deaths.
• Improved Heart Function: Research indicates that sauna use can improve heart function in individuals with chronic heart failure.

3. Muscle Relaxation & Recovery

The heat from a sauna increases blood flow to muscles, which helps to relax them and alleviate tension. This can be particularly beneficial after intense physical activity.

Scientific Evidence:

A study published in PubMed Central examined the effects of sauna on delayed-onset muscle soreness (DOMS). The results showed that sauna use led to a significant reduction in pain intensity and improved muscle function following exercise-induced muscle damage.

Key Findings:

• Pain Reduction: Participants reported less muscle soreness after sauna sessions.
• Improved Range of Motion: Sauna use helped restore muscle function and flexibility more quickly.

4. Joint Pain & Arthritis Relief

Heat therapy from saunas can alleviate joint pain and stiffness by increasing blood flow and reducing inflammation in affected areas.

Scientific Evidence:

A pilot study investigated the effects of infrared sauna on patients with rheumatoid arthritis (RA) and ankylosing spondylitis (AS). The findings indicated that infrared sauna treatment led to significant short-term improvements in pain and stiffness, with no adverse effects on disease activity.

Key Findings:

• Pain and Stiffness Reduction: Participants experienced notable decreases in joint pain and stiffness.
• No Disease Exacerbation: Infrared sauna use did not worsen disease activity in RA and AS patients.

5. Weight Loss & Metabolic Benefits

Sauna sessions mimic the effects of moderate exercise and elevate your heart rate and core temperature. This physiological response increases your metabolic rate, leading to calorie expenditure. Additionally, the heat-induced stress can improve insulin sensitivity and support hormonal balance, both crucial for weight management.

Scientific Evidence:

A study found that sauna sessions can elevate the resting metabolic rate to help in weight loss efforts. Research suggests that a 30-minute infrared sauna session can help burn up to 600 calories, as the body works to regulate its temperature. 

Key Findings:

• Body Mass Reduction: Repeated use of Finnish sauna sessions resulted in a significant reduction in body mass (0.65 kg) over a 60-minute treatment. 
• Weight Loss in Sedentary Individuals: A study observed that sauna-induced dehydration significantly decreased body weight in men (-1.8%) and women (-1.4%).

6. Improved Immune Function

Regular sauna use induces hyperthermia, which can enhance the production of white blood cells and heat shock proteins. This bolsters the immune system's ability to fight off infections.

Scientific Evidence: 

A study found that a single sauna session increased white blood cells, lymphocytes, neutrophils, and basophils, all vital components of the immune system. Also, research from the University of Munich showed that susceptibility to colds can be reduced by 50% after just 3 months of regular sauna use. 

Key Findings: 

• Enhanced Immune Parameters: Finnish sauna sessions have been shown to improve immune status parameters by altering lymphocyte subpopulations and activating heat shock proteins.

7. Detoxification Through Sweating

Sweating in a sauna can facilitate the excretion of certain heavy metals and toxins that accumulate in the body, aiding in detoxification.

Scientific Evidence: 

A study demonstrated that the sweating method affected the excretion of heavy metals like nickel, lead, copper, and arsenic, with higher concentrations found in sweat compared to other excretion methods. 

Key Findings: 

• Lead Removal: Participants in a study excreted approximately 40 micrograms of lead through sweat during a 15-minute sauna session. 
• Persistent Toxin Elimination: The BUS study found that toxic substances like cadmium and mercury were present in the sweat of participants even when not detectable in blood samples.

8. Long-Term Benefits For Aging & Healthspan

Regular sauna use may contribute to increased longevity and a healthier aging process by improving cardiovascular health, reducing inflammation, and enhancing stress resilience.

Scientific Evidence: 

A long-term study tracking 2,300 middle-aged men over 20 years found that those who used saunas 2-3 times per week had a 24% lower risk of all-cause mortality compared to those who used it once a week. Sauna bathing may extend healthspan by inducing hormesis, a beneficial stress response that enhances the body's resilience and function over time. 

Key Findings: 

• Neurodegenerative Disease Risk Reduction: Frequent sauna use has been associated with a reduced risk of developing age-related neurodegenerative conditions. 
• Improved Insulin Sensitivity: Daily heat exposure improves insulin sensitivity and reduces tissue damage, which suggests potential benefits for metabolic health during aging.

Mental & Emotional Benefits Of Sauna Use

Okay, so the physical benefits are great, but let’s talk about what a sauna session does for your mind and how it supports emotional reset.

9. Reduced Stress Levels

Regular sauna sessions can significantly reduce stress by lowering cortisol levels – the body's primary stress hormone. The heat exposure induces a state of relaxation and promotes a sense of calm and well-being.

Scientific Evidence:

Studies have shown that sauna therapy can reduce stress and promote relaxation. Also, the heat from the sauna stimulates the parasympathetic nervous system, which helps the body enter a state of rest and digest, counteracting the stress response.

Key Findings:

• Lower Stress Hormones: Regular sauna use has been linked to decreased levels of stress hormones and improved mental health.

10. Better Sleep Quality

Sauna use can enhance sleep quality by promoting relaxation and helping to regulate the body's circadian rhythm. The post-sauna cooling period mimics the natural drop in body temperature before sleep, which signals the body that it is time to rest.

Scientific Evidence: 

A study found that 83.5% of individuals who regularly used saunas reported improved sleep quality. Another research indicates that sauna sessions can lead to up to 70% more deep sleep within the first two hours of rest. 

Key Findings:

• Enhanced Sleep Quality: Regular sauna use has been associated with significant improvements in sleep quality and duration.

11. Mood Enhancement

The heat exposure from saunas can stimulate the release of endorphins and other feel-good chemicals in the brain. This leads to improved mood and reduced symptoms of depression and anxiety.

Scientific Evidence: 

A study found that individuals with mild depression experienced improvements in their symptoms after regular sauna sessions. Also, regular sauna users reported higher levels of happiness and energy compared to non-users. 

Key Findings: 

• Mood Improvement: Sauna use has been linked to enhanced mood and reduced symptoms of depression and anxiety.

12. Mental Clarity & Focus

Sauna sessions can improve mental clarity and focus by increasing blood flow to the brain, which supports cognitive function and memory.

Scientific Evidence: 

Studies show that the heat from saunas stimulates the release of brain-derived neurotrophic factor (BDNF). This promotes brain health and cognitive performance for improved attention, concentration, and memory.

Key Findings: 

• Improved Mental Performance: Sauna use has been linked to enhanced mental clarity, increased focus, and improved cognitive function.

Skin & Beauty Benefits Of Using A Sauna

If you are into skincare or just want fewer breakouts and more glow, here's how saunas can help.

13. Clearer Skin & Pore Cleansing

Sauna sessions induce profuse sweating, which helps to open up pores and flush out impurities like dirt, oil, and toxins. This deep cleansing process can lead to clearer skin and a reduction in acne breakouts.

Scientific Evidence: 

The deep cleansing action through regular sauna use is particularly beneficial for individuals with acne-prone or congested skin, as it helps to prevent breakouts, reduce pore congestion, and promote clearer skin. Also, regular sauna use has been shown to enhance the skin's water-holding capacity, leading to better hydration and a healthier skin barrier. 

Key Findings: 

• Sebum Reduction: Regular sauna users experienced a decrease in casual skin sebum content on the forehead, contributing to less oily skin. 
• Enhanced Epidermal Barrier: Sauna bathing led to a more stable epidermal barrier function and increased stratum corneum hydration.

14. Increased Collagen Production

The heat from saunas stimulates the production of different proteins that are essential for maintaining skin firmness and reducing the appearance of wrinkles and fine lines.

Scientific Evidence:

Infrared radiation has been shown to increase collagen and elastin content in the skin. This triggers heat shock proteins that repair damaged proteins, leading to improved skin texture and reduced roughness. 

Key Findings:

• Increased Collagen Synthesis: Dermal fibroblasts exposed to infrared radiation showed increased collagen and elastin production. 
• Skin Texture Improvement: Patients receiving daily infrared treatments reported significant improvements in skin texture and roughness over 6 months.

15. Improved Skin Tone & Elasticity

Sauna use enhances blood circulation and delivers more oxygen and nutrients to the skin. This increased blood flow promotes cell turnover and regeneration.

Scientific Evidence: 

According to a study, patients undergoing infrared treatments noted fair (25-50%) improvement in skin color tone. Additionally, clinical evaluations indicated that roughness and laxity were fairly improved following infrared radiation treatments.

Key Findings:

• Enhanced Skin Tone: Regular sauna sessions can improve skin texture and tone over time, contributing to a healthy, natural glow. 
• Elasticity Improvement: Infrared radiation treatments have been associated with increased skin elasticity and firmness. 

What Are The Benefits Of A Sauna For Athletes & Active Individuals? 

If you train hard, you already know recovery is half the game. And this is where the sauna seriously pulls its weight. Let’s break down why so many pros swear by it.

1. Enhanced Endurance & Aerobic Capacity

Regular sauna sessions can significantly boost endurance. A study involving male distance runners found that after 3 weeks of post-exercise sauna bathing, participants increased their run time to exhaustion by 32%. 

This improvement is linked to a 7.1% increase in plasma volume and a 3.5% increase in red-cell volume, which enhances the body's ability to transport oxygen to muscles.

2. Accelerated Muscle Recovery

Post-exercise sauna use can expedite muscle recovery. The heat promotes increased blood flow and delivers more oxygen and nutrients to fatigued muscles, which aids in repair and reduces soreness. Additionally, heat exposure stimulates the production of heat shock proteins, which play a role in muscle regeneration and protection against oxidative stress.

3. Immune System Support

Regular sauna use may bolster the immune system. Heat exposure can increase the production of white blood cells, which are essential for fighting off infections. This immune boost can help athletes stay healthy and maintain consistent training schedules.

4. Hormonal Balance & Muscle Growth

Sauna sessions can influence hormonal responses beneficial for muscle growth. Heat exposure has been shown to increase levels of growth hormone, which plays a pivotal role in muscle development and fat metabolism. This hormonal boost can aid in muscle recovery and growth post-exercise.

5. Heat Acclimation & Performance In Hot Conditions

For athletes competing in hot environments, sauna use can serve as a heat acclimation strategy. Regular exposure to high temperatures can improve the body's thermoregulatory mechanisms. This leads to better performance and reduced risk of heat-related illnesses during competitions in warm climates.

6. Flexibility & Joint Mobility

The heat from saunas can increase tissue elasticity, resulting in improved flexibility and joint mobility. This can be particularly beneficial for athletes requiring a wide range of motion, such as gymnasts or martial artists. Enhanced flexibility can also reduce the risk of injuries during training and competition.

Differences In The Benefits Of A Sauna For Men & Women: Hormonal & Physiological Effects Compared

Alright, so here’s something most people don’t talk about – saunas don’t hit the same for everyone. Let’s take a look at what the science says about sauna benefits for men vs. women.

1. Stress Hormone Response: Cortisol & ACTH

Women: Experience a more pronounced increase in adrenocorticotropic hormone (ACTH) during sauna sessions compared to men, indicating a heightened stress response.

Men: Show a biphasic cortisol response – initially decreasing during the first 15 minutes of sauna exposure, then increasing, peaking 15 minutes post-sauna. 

2. Prolactin Levels

Women: Exhibit a more significant increase in prolactin levels during sauna use, which may influence reproductive health and immune function.

Men: Also experience an increase in prolactin, but to a lesser extent than women.

3. Cardiovascular & Thermoregulatory Responses

Women: Demonstrate a higher increase in heart rate during sauna sessions, suggesting a more intense cardiovascular response. 

Men: Experience significant decreases in cortisol levels after repeated sauna use, indicating improved stress adaptation.

4. Growth Hormone (GH) Release

Women: Sauna-induced heat stress can stimulate GH release in women, contributing to metabolism and tissue repair. 

Men: Men may experience a more substantial increase in GH levels during sauna use, which supports muscle growth and recovery.

Sauna Benefits For Women

Let’s talk about what the sauna can do specifically for women, because yes, there are some unique advantages

1. Menopausal Symptom Relief

Regular sauna use may help manage weight gain and improve insulin sensitivity in menopausal women. A study involving mice with simulated menopause showed that daily 30-minute heat exposure at 104°F for 12 weeks led to reduced tissue damage and better insulin sensitivity. 

2. Hormonal Balance

Sauna sessions can stimulate the thyroid gland to enhance metabolism and energy levels, which is particularly beneficial during hormonal transitions like menopause. 

3. Improved Circulation & Estrogen Balance

Enhanced blood flow from sauna use can aid in regulating estrogen levels, impacting skin health, mood stability, and alleviating menopausal symptoms.

Sauna Benefits For Men

There is a whole list of benefits that hit especially well for men. Here’s how the sauna plays a solid role in men’s wellness.

1. Testosterone & Fertility

While sauna use can temporarily reduce sperm production, regular sauna habits have not been associated with long-term fertility issues. However, limiting sauna sessions to 15-20 minutes and ensuring proper hydration can mitigate potential negative effects on testosterone levels and sperm quality. 

2. Stress Reduction

Repeated sauna exposure leads to significant decreases in cortisol levels, enhancing stress resilience and promoting relaxation. 

3. Cardiovascular Health

Regular sauna use has been linked to improved cardiovascular function, including better blood pressure regulation and increased heart rate variability, contributing to overall heart health.

How To Use A Sauna For Maximum Benefit: 6 Proven Strategies

Stepping into a sauna and just sitting there isn’t enough if you are trying to get the full range of benefits. Sure, it feels good. You sweat. You relax. But if that’s all you are doing, you are probably leaving 80% of the results on the table. Below are 6 proven strategies to use a sauna the right way.

1. Time It Right: Know When To Sauna

Timing makes or breaks your sauna session. Go at the wrong time, and you either feel sluggish or mess with your sleep. Do it right, and your body thanks you all day.

• Go post-workout for muscle recovery – The heat helps flush out lactic acid buildup. Aim for 15–30 minutes after your workout ends.
• Avoid late-night sessions – Sauna raises your core temp, which delays melatonin. If you value good sleep, don’t do it right before bed.
• Try morning saunas for mental clarity – Kickstart circulation and focus for the day ahead.
• Space it out if you are doing it daily – Leave at least 6–8 hours between sessions to avoid overdoing it.

2. Hydrate Like It Is Your Job (Because It Is)

You will sweat a lot. That means you need to hydrate like you are prepping for a marathon — before, during, and after.

• Drink 16–24 oz of water 30 minutes before – Don’t wait until you are sweating buckets to start hydrating.
• Add electrolytes post-session – You lose sodium, magnesium, and potassium. Replenish with a rehydration drink, not just plain water.
• Skip alcohol and caffeine beforehand – They dehydrate you faster and mess with your core temperature regulation.
• Bring water inside with you – Sip, don’t chug. Aim to drink every 5–10 minutes during your session.

3. Get The Temperature & Duration Just Right

Too cold? No benefit. Too hot for too long? You risk fatigue, dizziness, and dehydration. Find that sweet spot.

• Set the sauna between 160°F–180°F (70°C–80°C) – That is the ideal zone for dry saunas. Infrared saunas work at lower temps (120°F–140°F).
• Start with 10–15 minutes if you are new – Don’t jump into 30-minute sessions right away.
• Work up to 20–30 minutes per session – Once you are used to the heat, this is the sweet spot for most benefits.
• Listen to your body – If you get lightheaded or nauseous, get out. Don’t tough it out.

4. Use Contrast Therapy To Boost Circulation & Recovery

Contrast therapy (alternating between hot and cold) increases your blood flow, reduces inflammation, and speeds up muscle recovery.

• Take a cold shower right after your sauna session – It tightens your pores and jumpstarts circulation.
• Alternate hot/cold in 5-minute intervals – 5 minutes sauna, 30 seconds cold shower, repeat 3x.
• Try a cold plunge if available – A 2-minute ice bath post-sauna can shock your system (in a good way).
• Don’t skip the cooldown phase – After you finish, sit for 5–10 minutes at room temp before showering or dressing.

5. Sit The Right Way & Don’t Just... Sit

Your position and what you do inside the sauna matter. You are not just in there to roast. There are smarter ways to sit, move, and stretch.

• Sit at mid-level benches first – Heat rises, so start lower and move up as you acclimate.
• Lie down briefly to relax muscles fully – Just don’t fall asleep in there.
• Do light stretching inside – Slow neck rolls, shoulder rolls, or gentle hamstring stretches can enhance muscle recovery.
• Dry brush before entering – It helps stimulate the lymphatic system and promotes better sweat.

6. Set A Clear Intention For Each Session

Going in with a goal — whether that is to de-stress, recover, or detox — gives your session more purpose and helps you measure real results.

• Pick your “why” before you go in – Is today for stress relief, post-leg-day recovery, or skin detox? Choose and commit.
• Pair your goal with a habit – Meditate inside if you’re there to relax. Stretch if you’re recovering. Exfoliate if you’re detoxing.
• Track how you feel afterward – Use a notebook or app to jot down notes post-session. Over time, you will see patterns in how your body responds.
• Avoid distractions – No phones, no scrolling. You are there for you, not to reply to group chats in a sweat cave.

5 Potential Sauna Disadvantages & Risks + How To Mitigate Them

Saunas are great, but they are not perfect. Like anything good, there can be a few downsides if you’re not careful. Let’s go over a few common sauna mistakes and how to sidestep them without killing the benefits.

4 Types Of Saunas & How They Differ In Benefits: A Complete Comparison

If you are thinking about adding a sauna to your routine or even your backyard, you have probably realized that there is more than one kind of sauna. So instead of randomly picking the one that looks cool, let’s break it all down so you can choose what actually fits your space, goals, and lifestyle.

1. Traditional Finnish Sauna (a.k.a. Dry Sauna)

The OG of saunas. It uses heated rocks (usually via an electric or wood-burning stove) to warm the room to temps between 150°F–190°F (65°C–90°C). You can throw water on the rocks to increase humidity briefly, but it stays relatively dry overall.

Where it fits best: Indoor home spas, high-end gyms, or wood-burning versions for rustic cabins.

Benefits you get:

• Deep sweating that detoxes through dry heat
• Loosens tight muscles and relieves joint tension
• Classic sauna experience that is hard to beat

Watch out for: Some people may find the intense dry heat overwhelming at first. It takes some adjusting.

Best format options:

• Wood-burning saunas for off-grid or backyard setups
• Compact electric saunas for small homes or apartments

2. Infrared Sauna

Instead of heating the air, it uses infrared panels to heat your body directly. The temperature stays lower – around 120°F–150°F (49°C–65°C) – but you will still sweat profusely.

Where it fits best: Compact models are ideal for small homes, apartments, or even spare rooms.

Benefits you get:

• Gentler on the body, especially for beginners
• Deeper skin detox and better for chronic pain
• Lower energy consumption than traditional saunas

Watch out for: You won’t get the high-temp heat blast. If you want that intense “hit,” this might feel too mellow.

Best format options:

• Compact infrared saunas you can plug in and use daily
• Look for low EMF models if you are sensitive to tech exposure

3. Steam Room (Often Confused With A Sauna)

Technically not a sauna, but close enough. It uses boiling water to create steam, so it is 100% humidity with a lower temp around 110°F–120°F (43°C–49°C).

Where it fits best: Spa facilities, gym locker rooms, or larger homes with dedicated wellness space.

Benefits you get:

• Great for respiratory health (especially if you have allergies or asthma)
• Opens pores and improves skin hydration
• More soothing and meditative than high-heat saunas

Watch out for: The high humidity may irritate those with skin conditions or certain heart conditions. Always check with your doctor.

4. Wood-Burning Sauna

Instead of electricity, this sauna heats up with a wood stove and chimney. It is manual, rustic, and incredibly calming — especially if you like the crackle of firewood and a smoke-scented experience.

Where it fits best: Cabins, off-grid homes, outdoor setups, or anywhere you want a back-to-basics experience.

Benefits you get:

• Authentic traditional sauna feel
• Total disconnect from modern tech
• Deep, penetrating heat

Watch out for: You need to light the fire, manage the heat manually, and ventilate it properly. Word-burning saunas aren’t plug-and-play.

Best format options:

• Barrel saunas or cube saunas with wood-burning stoves for backyards
• Panorama saunas for incredible forest or lake views

Conclusion

Sweating it out inside a wooden box isn’t exactly the kind of pitch that makes everyone jump up and say, “Sign me up.” But truth be told, the sauna benefits go way beyond the sweat. So, don’t wait for a spa day or a hotel stay to “treat yourself.” If you have access to a sauna, use it. And if you don’t, it might be time to get one that fits your lifestyle.

If you are even half-considering adding a sauna to your routine, Nordvik is exactly where you start. We make seriously well-crafted outdoor saunas that turn your backyard into an everyday escape – or go for our compact saunas if you are short on space but still want the full experience. Browse the full range and find your forever sauna.

FAQs

How long to stay in sauna for benefits?

Start with 10–15 minutes if you are new. For full benefits, 15–20 minutes per session is ideal. Listen to your body – if you feel lightheaded or dizzy, step out. Two to four sessions per week are enough to start seeing real changes.

What are the benefits of a sauna after a workout?

A post-workout sauna helps relax muscles, reduce soreness, flush out toxins through sweat, and speed up recovery. It also boosts circulation, helping nutrients get to your muscles faster. Plus, your body decompresses and your mind resets after an intense training session.

How hot does a sauna need to be for health benefits?

Aim for 150°F to 195°F (65°C to 90°C) in a traditional sauna. Infrared saunas work at lower temps (110°F–140°F) but still offer deep heat penetration. The key is to sweat and raise your core temperature, not just sit in warmth — that is what gets results.

What are the benefits of sauna when sick?

Using a sauna when sick may help relieve congestion, ease body aches, and support immune response by increasing white blood cell production. It is helpful in the early stages of colds or mild flu symptoms. But skip it if you have a fever or feel very weak — rest comes first.