What Does A Sauna Do? 14 Health Benefits & Clinical Effects

Let’s be real. You didn’t click this just to read about sweat. You are here because you have heard saunas can do more than warm you up. Maybe you want better sleep, clearer skin, or just a quiet moment to unwind. So what does a sauna do – really? Let’s walk through what happens to your body inside a sauna and understand its health benefits backed by science.

Key Sauna Benefits For Your Health

Understanding Saunas: What Are The Different Types & How They Work

A sauna is a small room designed to produce dry or wet heat that causes the body to sweat. This heat can affect your body in ways that support health, and different types of saunas produce that heat in different ways.

• Traditional Finnish saunas: These use dry heat and run at high temperatures between 176–212°F (80–100°C) with low humidity levels below 20%. 

• Steam saunas: These produce wet heat by filling the room with steam, operating at lower temperatures around 110–120°F (43–49°C). 

• Electrically heated saunas: These work like traditional Finnish saunas but use electric heaters instead of wood fires.

• Infrared saunas: Instead of heating the air, these use infrared light to gently warm your body directly. These operate at 122–149°F (50–65°C), which feels cooler than other saunas but allows for longer, more comfortable sessions with similar benefits.

• Wood-burning saunas: These offer a rustic and authentic experience by using real wood to heat sauna rocks. They provide a dry heat similar to Finnish saunas, but with the added scent and ambiance of a wood fire.

What Happens To Your Body In A Sauna?

When you step into a sauna, your body starts to react in several ways:

• Your core temperature rises by 1 to 3°F, gently warming your body.

• Your heart rate increases up to 150 beats per minute, just like in a light to moderate exercise.

• Your blood vessels open up (vasodilation), sending more blood to your muscles and skin while helping reduce blood pressure.

• You begin to sweat heavily, which cools the body and helps flush out small amounts of toxins like heavy metals.

• A part of your nervous system that controls stress responses becomes active, making you feel more alert and energized.

• Hormones like endorphins and growth hormones are released, which can promote relaxation, recovery, and overall well-being.

What Does A Sauna Do: 14 Evidence-Based Health Benefits Of Sauna Use

Let’s look at the science-backed benefits you can get from using a sauna:

1. Improved Cardiovascular Health

Regular sauna use has been linked to better heart health and a lower risk of conditions like heart disease. According to a comprehensive review, sauna bathing may improve blood vessel function. These benefits are believed to come from how sauna heat affects circulation and helps the cardiovascular system work more efficiently, like the effects of light exercise.

2. Blood Pressure Regulation

Sauna use may help regulate blood pressure, especially when combined with exercise. A study on patients with untreated hypertension found that a single sauna session after a 30-minute workout led to a measurable drop in both daytime and 24-hour systolic blood pressure (SBP).

3. Stress Reduction 

Frequent sauna use may play a role in lowering stress and supporting mental well-being. In a long-term study involving over 2,100 men, those who used a sauna 4 to 7 times per week had a significantly lower risk of developing psychotic disorders compared to those who only used it once weekly. 

Researchers suggest this benefit comes from sauna-induced relaxation, reduced cortisol levels (the body's main stress hormone), and improved mood.

4. Muscle Recovery 

Using an infrared sauna after exercise may help your muscles recover faster. In a study with trained athletes, just one 20-minute infrared sauna session reduced muscle soreness and helped preserve leg power better than passive rest. The deep, radiant heat of infrared light improves blood flow, reduces inflammation, and helps clear out waste products from muscles.

5. Joint Pain Relief

Sauna heat may help ease joint pain, especially for people with rheumatoid conditions. In a study that observed patients with chronic neuropathic and rheumatoid pain, many reported feeling relief after sauna sessions. 

The heat raises skin temperature near the threshold for pain, which may help relax muscles, reduce stiffness, and enhance circulation—factors that can ease joint discomfort.

6. Reduced Risk Of Dementia & Alzheimer's Disease

Sauna use may help protect your brain as you age. In a Finnish study, people who used the sauna 9–12 times per month had a lower risk of developing dementia compared to those who used it only 0–4 times per month. 

The researchers believe that the heat may improve brain health by boosting blood flow, reducing inflammation, and supporting healthy protein function in brain cells. These effects could help lower the chances of both dementia and Alzheimer’s disease over time.

7. Improved Sleep Quality

Regular sauna use may help you sleep better by promoting relaxation and reducing symptoms linked to poor sleep. According to a systematic review, dry sauna bathing activates the autonomic nervous system and boosts the release of endorphins and other mood-regulating hormones. These changes can ease physical tension and support deeper rest. 

Many sauna users in clinical studies also reported better sleep and fewer symptoms of fatigue or depression, 2 common causes of sleep problems. Sauna’s effect on body temperature may also support circadian rhythm regulation, which helps you fall asleep faster and sleep more soundly.

8. Lower Respiratory Disease Risk

Over 25 years of data show that regular sauna use may protect your lungs. The study found a clear link between frequent sauna bathing and reduced hospital-diagnosed respiratory illnesses. This includes reductions in pneumonia risk, with a 37% lower risk seen in those who used the sauna 4 or more times per week compared to occasional users. 

This benefit is because of the deep heating effect of saunas, which may help improve lung function by loosening mucus, reducing airway inflammation, and enhancing circulation to the respiratory tract. The heat exposure also promotes better immune responses, making the body more resilient to infections like pneumonia and bronchitis.

9. Enhanced Skin Health

Regular sauna use strengthens your skin. A controlled study found that consistent Finnish sauna bathing improves the skin’s outer barrier, increases its ability to retain moisture, and speeds up recovery of skin pH and water loss after heat exposure. 

These benefits come from enhanced epidermal blood flow and sweat gland training, which help regulate hydration and protect against environmental stress. Participants who used the sauna regularly also showed lower sebum levels on the forehead, suggesting a potential for clearer skin.

10. Detoxification

Saunas help your body get rid of harmful substances like heavy metals and chemicals. According to clinical findings, longer sauna sessions can safely activate detox pathways by increasing circulation and promoting the release of these toxins through sweat. 

11. Immune System Support

Regular sauna bathing can help strengthen your immune system. Research findings show that after a series of Finnish sauna sessions, participants experienced increases in white blood cells, including lymphocytes and neutrophils—key players in fighting infections. 

Sauna heat also raises levels of interleukin-6 (IL-6) and interleukin-10 (IL-10), which help regulate immune responses, and heat shock proteins like HSP-70, which protect cells under stress. Together, these changes enhance the body’s ability to detect and fight off pathogens.

12. Potential Longevity Benefits

Sauna sessions may help you live longer. A long-term study from the University of Eastern Finland followed over 2,300 middle-aged men for 20 years. The results showed that those who used a sauna 4 to 7 times per week had a nearly 40% lower risk of dying during the study period compared to those who went only once a week. 

According to Harvard experts, the cardiovascular benefits, like lower blood pressure and improved blood vessel function, explain why regular sauna use is tied to a longer, healthier life.

13. Chronic Pain Management

Dry sauna therapy may reduce low back pain and improve daily function. In a clinical study of 37 adults with chronic low back pain, participants underwent 10 sessions of dry sauna therapy (15 minutes at 90°C, twice daily for 5 days). After the sessions, the average pain rating fell from 5 to 3, and 70% of participants reported that the treatment was “excellent” or “good.” 

Researchers believe sauna heat may relieve pain by relaxing muscles, reducing joint stiffness, and lowering stress. No side effects were reported, suggesting it's a safe option for managing chronic pain.

14. Reduced Inflammation

Sauna use helps lower inflammation in the body. In a study of middle-aged men, those who took 4–7 sauna baths per week had significantly lower levels of key inflammation markers. These findings suggest that regular sauna sessions may reduce chronic inflammation, which is linked to many diseases. 

The benefits were consistent over time, strengthening the evidence that sauna bathing supports long-term health by calming the body’s inflammatory response.

Who Should Be Cautious About Sauna Use?

If you fall into any of these groups, it’s important to be cautious before using a sauna:

• People with heart conditions
  
  

• Sauna heat can raise heart rate and lower blood pressure, which may not be safe for those with unstable heart problems or serious cardiovascular disease.

• Pregnant women
  
  

• High body temperatures can affect fetal development, especially in the first trimester. It’s best to talk to a doctor before using a sauna during pregnancy.

• People with low blood pressure
  
  

• The heat can cause blood vessels to widen, which may cause dizziness or fainting if your blood pressure is already low.

• Individuals taking certain medications
  
  

• Some medications, like diuretics, beta-blockers, or drugs that affect sweating or heat regulation, can make sauna use risky.

• People with kidney problems
  
  

• Sweating causes fluid loss, and people with kidney issues may have trouble maintaining the right fluid and electrolyte balance.

• Anyone who is dehydrated
  
  

• Using a sauna while dehydrated can make you lose even more fluids and raise the risk of overheating or fainting.

• Children (under 12) and older adults (over 65)
  
  

• Both groups may have a harder time regulating body temperature, so they are more vulnerable to heat stress and dehydration.

The Truth About Saunas: 6 Myths You Should Stop Believing

Let’s clear up some common misconceptions about saunas and uncover what’s actually true:

1. Saunas Are Only For Athletes Or Gym Users

Truth: Anyone can benefit from sauna use, not just athletes. Regular users report improvements in stress, sleep, and overall well-being.

2. You Must Sweat Buckets To See Benefits

Truth: Even light sweating can trigger positive effects like improved circulation and relaxation. More sweat doesn’t always mean more benefit.

3. You Can Stay In A Sauna As Long As You Want

Truth: Staying too long can cause dehydration, dizziness, or overheating. Most experts recommend 15 to 20 minutes per session for safety.

4. Saunas Are Only for Relaxation

Truth: While they do help you relax, saunas can also support circulation, recovery, and heart health.

5. Saunas Dehydrate You Completely

Truth: Saunas cause fluid loss through sweat, but drinking water before and after can keep you safely hydrated. Dehydration is avoidable.

6. You Should Use a Sauna When You’re Sick

Truth: Using a sauna with a fever or infection can stress your body more. It’s better to rest and recover before returning to the heat.

How To Use A Sauna Safely & Effectively: 5 Steps To Maximize Benefits Without Risks 

This step-by-step guide will walk you through your first sauna session the right way:

Step 1: Prepare Your Body

Drink a glass or two of water before entering the sauna to stay hydrated. Avoid going in right after a heavy meal.

Step 2: Start with Short Sessions

Begin with 5–10 minutes per session if you’re new. Over time, work your way up to 15–20 minutes as your body gets used to the heat.

Step 3: Choose the Right Frequency

Use the sauna 2–3 times per week for general wellness. For more intense benefits, like improved heart health, aim for 4–7 sessions per week.

Step 4: Rehydrate Afterward

Drink 2–4 glasses of water after each session to replace fluids lost through sweat.

Step 5: Cool Down Gently

Step out and let your body cool naturally. A lukewarm shower helps ease the transition without shocking your system.

When to Leave the Sauna Immediately

Pay attention to how your body feels. If you notice any of the following, exit right away:

• Dizziness or feeling lightheaded

• Nausea

• Headache

• Extreme thirst

• Chest pain or irregular heartbeat

Better Sauna Sessions: Here’s What You Should Be Doing

Get the most out of your sauna session with these practices:

Try Contrast Therapy

After your sauna session, step into a cold shower or plunge for 30 seconds to 2 minutes. Alternating between hot and cold may boost circulation, improve muscle recovery, and support your immune system.

Time It After A Workout

Wait about 30 to 60 minutes after finishing your exercise before entering the sauna. This helps avoid overstressing your body and may improve muscle repair and reduce soreness.

Stick To A Routine

Plan sauna sessions into your weekly schedule. The more consistent you are, the more your body adapts and benefits over time.

Use It Before Bedtime

Try using a sauna 1 to 2 hours before you go to sleep. The post-sauna cooling process can help your body relax and may lead to deeper, more restful sleep.

Stretch Or Meditate Inside

While in the sauna, try gentle stretching or deep breathing exercises. The relaxing heat helps your muscles loosen up and improves focus, which makes it an ideal moment to release both physical and mental tension.

Listen to Calming Music or Guided Audio

Bring in soft, relaxing music or a short guided meditation (if your sauna setup allows). This can enhance stress relief and turn your session into a more mindful, therapeutic experience.

Conclusion

If you’re asking what does a sauna do, now you know it helps your body in many ways. For your first session, start with 10 to 15 minutes, stay hydrated, and skip it if you’re feeling unwell. Try it this week and see how your body responds.

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FAQs

Is it OK to sauna every day?

Yes, using a sauna daily is generally safe for healthy individuals. Just stay hydrated and listen to your body to avoid overheating.

Can I bring my phone to a sauna?

It’s not recommended. High heat and humidity can damage your phone’s battery, screen, and internal parts.

Is 10 minutes in the sauna enough?

Yes, 10 minutes can still offer benefits like relaxation and mild detox. Beginners or those short on time can start with short sessions.

What is the 200 rule sauna?

The 200 rule means your sauna’s temperature (°F) plus your time inside (minutes) shouldn’t exceed 200 for safety and comfort.