I love a good sweat session and I love to be toasty warm, which is no surprise why I love popping into the sauna after a workout at the gym. (Shoutout to FFC Gold Coast.) 

Not only do I get to sweat it out even more and simultaneously warm up, which feels amazing during the bitter cold winter months, but I also use my sauna time as my version of savasana, essentially allowing my workout to really soak into my body before I head out into the world for the day. 

Plus, it’s also a really good time for silence, which I use for meditation, prayer, and reflection. Kind of like a quick 15-20 minute Sabbath every morning. Besides all of these personal sauna benefits I’ve experienced for myself, there actually are some real sauna health benefits.

What is a sauna, and what are the top sauna benefits?

Sauna bathing is a form of heat therapy that takes place in a room heated by burning wood, electricity, or special infrared light waves, explains UCLA Health. A sauna may reach temperatures between 158 and 212 degrees Fahrenheit and is considered a dry heat, while the relative humidity in a typical sauna tends to stay on the lower side between 10% and 20%. (Totally the opposite of a steam room which embodies all of those rainforest vibes.)

“Sauna bathing is an activity that has been a tradition in Finland for thousands of years and is mainly used for the purposes of pleasure and relaxation, which evidently reduce the stresses of everyday life,” writes the Mayo Clinic. Therefore, it’s no surprise that sauna bathing is becoming increasingly popular in many other populations. 

The Mayo Clinic explains that emerging evidence suggests that beyond its use for pleasure, sauna bathing may be linked to several health benefits, which include a reduction in the risk of vascular diseases such as high blood pressure, cardiovascular disease, and neurocognitive diseases; nonvascular conditions such as pulmonary diseases; mortality; as well as amelioration of conditions such as arthritis, headache, and flu. Ummm, is there anything sitting in a sauna can’t do?

Sauna health benefits

1. Heart health

One of the many sauna benefits includes positive effects on heart health. According to UCLA Health, sitting in a sauna may be particularly good for your heart. The heat can raise your skin temperature and cause heavy sweating. In just a short amount of time, the body can produce up to one pint of sweat. (Someone get me a towel, please.)

“As your body attempts to keep cool, your heart rate increases and may reach 100-150 beats per minute,” explains UCLA Health. “Sauna bathing (and an increased heart rate) causes your blood vessels to open, increases circulation, and reduces stress levels just like the effects of low or moderate exercise.” 

However, let’s make it clear that sweating it out in the sauna isn’t the equivalent of an actual workout, so yeah, it’s not a replacement for your sessions at the gym.

2. Improved circulation and better skin health

As noted above, the heat in a sauna causes blood vessels to dilate, which can ultimately help to improve blood flow and potentially benefit cardiovascular health, explains Mara Kimowitz, founder and owner of StretchSource®, a wellness facility in Boonton, NJ. The increased circulation can also contribute to healthier-looking skin and may help with conditions like acne or psoriasis.

3. Pain relief and relaxation

Another one of those health benefits of saunas is pain relief. “Heat from saunas may help soothe muscle and joint discomfort, promoting pain relief and relaxation,” notes Kimowitz.  Saunas can also induce a sense of relaxation and reduce stress, helping to alleviate any anxiety and tension.

4. Respiratory benefits

“Inhaling warm, moist air in a sauna may help open up airways and improve breathing for some individuals,” shares Kimowitz.

Some other sauna health benefits may positively affect general health and wellness and other areas of health such as:

• Arthritis
• Blood pressure
• Cardiovascular respiratory fitness level
• Chronic fatigue
• Cold symptoms
• Heart-related disease
• Muscle soreness
• Psoriasis
• Stress
• Total cholesterol

How often should you use the sauna to reap all of these sauna health benefits? Kimowitz says, “The frequency of sauna use varies based on individual health, tolerance, and personal preference, but generally using a sauna two to three times per week is a common guideline for many people to experience benefits without overexertion.”

Each session should land you somewhere between 10-20 minutes, but Kimowitz reminds us that it’s always important to listen to your body during a sauna session. “If you start to feel dizzy, nauseous, or uncomfortable, exit the sauna immediately and cool down,” she says. “Hydration is crucial, so be sure to drink water before, during, and after your sauna session to prevent dehydration.” Someone pass me that emotional support water bottle, please.

It’s also not recommended to use a sauna multiple times a day as excessive heat exposure can lead to dehydration, strain on the cardiovascular system, and electrolyte imbalances. “Give your body time to recover between sessions,” says Kimowitz.

She adds, “Remember, while saunas can offer potential benefits, they may not be suitable for everyone. People with certain medical conditions, such as cardiovascular issues, may need to avoid or limit sauna use. Always prioritize your safety and consult a healthcare professional if you have any concerns.”

The bottom line on sweating it out in the sauna

Whether you enjoy a sauna after a good sweat sesh at the gym or prefer to warm up on a cold winter’s day, there are plenty of sauna benefits. From positive effects on heart health to general health and wellness, there are a plethora of sauna health benefits you can enjoy with one simple sweat sesh.