Consistent sauna use is a promising lifestyle practice that science reveals can probably reduce risk of unnecessary early death.
This article shares the significant science behind the benefits of using a dry sauna consistently.
I've included tips on how you can get started with making sauna sessions a regular part of your typical week. I've also included a video which should prove helpful.
Science-Backed Sauna Benefits: Boosting Health with Heat
A study published in JAMA Internal Medicine found that men who used saunas four times a week had a 40% lower risk of all-cause mortality compared to those who used them only once a week.
This reduction was also observed for fatal cardiovascular events, with a 50% lower risk of cardiovascular disease (CVD) mortality for frequent users and a 52% reduction for men who spent more than 19 minutes per session.
This is startling research, and though additional research needs to be done (for example, studying women who sauna and also studying people who live in year-round warm climates – since this study was done in Finland, which tends toward very cold weather), it's already so encouraging that it's surprising more people aren't talking about it and implementing the sauna into their weekly self-care regimen.
Wet Sauna VS Dry Sauna
There are two types of sauna, wet and dry.
The wet sauna, or "steam room," is most people's favorite because it's a bit easier and more relaxing, and it's usually not quite as hot as the dry sauna.
For stress reduction, a wet sauna might be better.
It's also excellent for respiratory issues like asthma and allergies, relieving eczema, relaxing muscles, and hydrating skin. For recovering from an intense workout, the wet sauna is a popular choice.
The dry sauna, on the other hand, is probably even better for you – primarily because it inspires copious amounts of sweating. Sweating is a highly effective way to expel toxins from the body.
Recent studies have highlighted that perspiring regularly gives multiple health benefits – improved skin condition, enhanced mood, cardiovascular health support, immune system benefits, and reduced risk of kidney stones.
But perhaps the most significant benefit is detoxification. Sweating is recognized as a mechanism for eliminating various toxins from the body, including heavy metals like lead and mercury, bisphenol A (BPA), and polychlorinated biphenyls (PCBs).
Sweat can contain higher concentrations of these substances compared to urine, supporting the idea that sweating contributes to detoxification.
Find Out How Helpful the Sauna Really Is
The protective effects of using the sauna – both wet and dry – are attributed to various physiological responses.
One notable response is increased heart rate and improved endothelial function (the cells that line the interior surface of blood vessels, lymphatic vessels, and the heart), which mimic the benefits of moderate exercise. This likely enhances cardiovascular health by improving blood flow.
Another beneficial response is the production of heat shock proteins (HSPs) within the body.
HSPs act as molecular chaperones that assist in the proper folding of newly synthesized proteins and the refolding of misfolded ones. This is vital for preventing cellular damage.
Proper functioning of HSPs is linked to the prevention of diseases such as cancer and neurodegenerative disorders.
HSPs also stimulate positive immune responses, enhancing the body’s ability to respond to infections and inflammation.
Heat shock proteins also protect against brain disease.
Men who used saunas four to seven times a week had a 66% lower risk of developing dementia compared to those who used saunas once per week.
Proposed mechanisms for improved brain health due to sauna use include heat exposure and the subsequent cardiovascular response – increasing the expression of brain-derived neurotrophic factor (BDNF), which is crucial for the development of new neurons and increased blood flow to the brain.
Using the Sauna to Enhance Your Workout and Burn More Calories
Your metabolic rate can increase up to 33% from consistent sauna use.
Metabolic rate refers to the rate at which the body converts food and drinks into energy through biochemical processes.
Often, the higher your metabolic rate, the better, because a faster metabolism can aid in weight loss by increasing the number of calories burned throughout the day.
This is especially beneficial for individuals looking to prevent weight gain. A higher metabolic rate often correlates with a greater muscle-to-fat ratio, promoting a leaner physique and better overall health.
Also, with a more efficient metabolism, individuals may experience increased energy levels, leading to improved physical performance and daily functioning.
An efficient metabolism allows for better processing of nutrients from food, which can enhance overall health and support bodily functions.
This can be vital because – though we tend to think about nutrients in terms of foods we eat or supplements we swallow – the fact is what really matters in the end is what nutrients we absorb.
Finally, a faster metabolism from regular sauna use can bolster the immune system's ability to fight off infections.
Getting Started with Regular Sauna Use
Typically, before I enter the dry sauna, I drink a tall glass of water and put ⅛ of a teaspoon of sea salt on my tongue.
I do this because sweating can deplete electrolytes, so it's important to be hydrated before starting your sauna session.
If, like me, you have a lower-carbohydrate intake than average, it becomes even more crucial to remain mineralized and hydrated – because you will sweat more easily than someone who eats a higher-carbohydrate diet. (Anyone who eats an anti-inflammatory lifestyle diet has already learned that processed foods and refined carbs from the standard modern diet create water retention.)
I first started getting a weekly wet and dry sauna when my friend told me that his blood lab results had markedly improved after he started doing sauna regularly.
He insisted the sauna was the only variable in his life that had changed, so he attributed his health boost to sauna use, and his doctor agreed.
So, I started attending a Korean spa every Wednesday during my lunch hour.
I would shower, do 30 minutes in the dry sauna, shower again, do 15 minutes in the wet sauna, shower again, and leave.
I did this every week for a year, and even though I was in my fifties, I realized I felt better than I had since my early twenties.
I was convinced.
Options for Integrating Heat Therapy into Your Lifestyle
Since the scientific research indicates once a week is fine, but more is better, I finally decided to invest in a small home sauna unit. I chose an infrared model.
However, perhaps the easiest way to start using the sauna is to join a gym that has either a dry sauna, wet sauna, or both.
Let me share a little gym sauna intel: while most fitness centers offer sauna access as part of their basic membership (hello, budget-friendly!), there are definitely trade-offs to consider.
The biggest perk is being able to hop right into the sauna after your workout, when your muscles are already warm and ready for that extra heat therapy. Plus, you're already going to shower at the gym anyway, so it's a super efficient use of your time.
But – and this is a significant but – public saunas can be hit or miss.
Sometimes you'll find yourself sharing a rather intimate space with someone who thinks it's perfectly okay to watch YouTube videos on their phone at full volume.
More importantly, you also can't control when other people come and go, which means the door might open every few minutes, letting out that precious heat.
And let's be honest: while most gyms clean their saunas regularly, they're rarely as pristine as your own personal space would be.
That said, if you can snag the sauna during off-peak hours, it's a fantastic way to test the waters and see if regular sauna sessions might be worth the investment in a home unit down the road.
There are other sauna alternatives, too, such as sauna blankets. Also, those quirky head-out box saunas that are like the modern-day equivalent of sticking your head through a carnival photo board – except instead of pretending to be a surfer, you're getting your sweat on with just your head poking out.
These options are gaining popularity, especially among apartment dwellers and those who break into a cold sweat just thinking about the price of a full-size sauna.
The blankets look like sleeping bags designed by NASA (seriously, you'll feel like an astronaut in training), and they're surprisingly effective at making you sweat while you binge-watch your favorite shows.
The box saunas, meanwhile, are basically like having a portable phone booth.
Both options are more affordable and space-efficient than traditional saunas, and they do promote sweating – but here's the catch: you won't get quite the same full-body heat immersion experience as a traditional sauna, and temperature control can be trickier.
Plus, there's something a bit less zen about lying wrapped up like a heat-seeking burrito or sitting with your body in a box.
That said, if you're working with limited space or budget, these alternatives might be your ticket to entering the world of heat therapy.
Infrared VS Standard
The typical temperature range for infrared saunas is 110°F to 150°F (43°C to 65°C). Many sources suggest that starting at lower temperatures, around 110°F to 130°F, is beneficial for detoxification and acclimatization, with users often increasing the temperature gradually during their session.
In contrast, traditional saunas operate at much higher temperatures, typically between 150°F and 195°F (65°C to 90°C). These saunas heat the air around the body, which can lead to a more intense heat experience compared to infrared saunas.
Infrared saunas utilize infrared panels that emit radiant heat, directly warming the body rather than heating the surrounding air.
Infrared allows users to experience therapeutic benefits at lower temperatures, making it more comfortable for those who may find high heat overwhelming.
The infrared rays penetrate deeper into the skin, promoting perspiration and detoxification without the extreme heat associated with traditional saunas.
The Process of Heat Therapy
I purchased a small model dry sauna (see photo below). It's only big enough to seat one person at a time.
Since I like to sit cross-legged when I sauna, I paid a woodworker to craft a customized attachment to make the seat a bit fuller.
I'm 5'9" (175.26 centimeters) and weigh under 160 pounds (72.6 kilograms). If I were any taller or bigger, I would have had to buy a larger model (otherwise my knees would touch the glass door), but this size works fine.
First, you turn the sauna on. I set mine to 148°F. Then, come back in 20 minutes when it's fully heated.
Outside the sauna door, I set my shower sandals, shorts, and a bottle of water.
Inside the sauna, I set a bath towel down on the bench, a hand towel on the floor (to absorb perspiration), and a rolled-hand towel under each knee (because I sit cross-legged).
Most sauna models offer a backrest accessory that allows airflow (and lumbar support) behind your back so that your skin doesn't get too hot. Check out this video:
For the next 30 minutes (I set the timer), I will usually close my eyes and think about work – organizing my project list in my head for the following day. Sometimes, I don't think about work at all, but instead simply meditate.
Other times, I will scroll through TikTok on my tablet (I place an additional rolled-bath towel on my lap to make a sort of reading table).
Lately, I've been doing Spanish lessons on my tablet while I sauna.
At the end of 30 minutes, I am completely dripping in sweat. I exit the sauna, using all the towels to wipe down. I turn off the sauna and leave the door open so it can air out for a while. I drink the entire contents of my water bottle. Then, I take a cold shower.
After my cold shower, I feel good – refreshed and clear-headed. It's like my body just went through a complete reset, and I'm ready to tackle life's challenges.
Your New Sauna Ritual: Time Machine to Better Health
Look, I get it – adding yet another health practice to your weekly routine might seem daunting. But here's what fascinates me: while we often chase the latest wellness trends, here's this ancient practice that's been quietly delivering remarkable benefits for centuries. And now science is catching up, showing us just how powerful it really is.
What started as my skeptical "let me try this once a week" experiment has evolved into one of my non-negotiable wellness habits. Between the cardiovascular benefits, potential brain protection, and that unmistakable post-sauna glow, I'm convinced that regular sauna sessions are one of the smartest investments I've made in my long-term health.
Whether you start with once-weekly sessions at your local gym or spa, or dive right in with a home unit like I did, the key is consistency. Remember, those impressive Finnish study results came from regular use – it's not about occasional indulgence but making it part of your routine.
And here's my favorite part: unlike many health practices that feel like a chore, sauna time can be whatever you want it to be – a meditation session, a chance to catch up on language learning (¡hola!), or simply 30 minutes of blessed solitude in your busy week. It's that rare health practice that feels more like a reward than a responsibility.
So, why not give it a try? Your future self – with their potentially healthier heart, sharper mind, and more resilient body – might just thank you for it. After all, sometimes the best health innovations aren't innovations at all, but ancient practices backed by modern science.
