Sauna and Health: What Are the Real Benefits of Regular Use?

How Does a Sauna Affect the Body?

During a sauna session, the core body temperature rises by about 1–2°C, and the skin heats up to approximately 40°C. The body interprets this as mild thermal stress and triggers a cascade of physiological reactions that—when repeated regularly—have long-term health benefits.

Circulatory System: Heart rate increases to 120–150 bpm—an effect comparable to moderate physical exercise. Blood vessels dilate, and blood pressure temporarily drops.
Hormonal Balance: Levels of endorphins, norepinephrine, and growth hormone rise, while cortisol—the stress hormone—decreases.
Immune System: Hyperthermia stimulates the production of white blood cells and Heat Shock Proteins (HSP), which support cellular repair.
Muscles and Joints: Heat relaxes tight muscles, improves tissue elasticity, and accelerates the removal of lactic acid after training.
Nervous System: Clinical studies confirm that regular sessions lower anxiety, improve sleep quality, and can reduce symptoms of depression.
Respiratory Tract: Hot, humid air (especially in a Finnish sauna) moisturizes mucous membranes and eases the clearing of secretions.

Finnish Sauna vs. Infrared Sauna: Key Differences

Both utilize heat, but they deliver it differently and offer slightly different health outcomes.

Finnish Sauna – Tradition and Intensity

Operating at 80–100°C, it uses a wooden stove with stones (kiuas) and the tradition of pouring water over them (löyly). The high air temperature and humidity spikes maximize the thermoregulatory load, leading to intense sweating and strong cardiovascular stimulation. It is best suited for healthy individuals and athletes.

Infrared (IR) Sauna – Depth and Gentleness

Operating at 45–65°C, IR radiation penetrates directly into the body's tissues, heating them from the inside out. This provides a therapeutic effect (muscle relaxation, detoxification) comparable to a Finnish sauna but with significantly less strain on the body. It is often preferred by seniors, those with chronic joint pain, or individuals who cannot tolerate extreme heat.

Sauna and Heart Health

Contrary to popular myths, regular sauna use is beneficial for the cardiovascular system in healthy adults. Long-term Finnish studies involving over 2,000 men observed over 20 years showed that those using a sauna 4–7 times a week had an approximately 50% lower risk of death from cardiovascular disease compared to those who went once a week.

Note: Individuals with unstable angina, recent heart attack, uncompensated heart failure, or severe heart valve defects must not use a sauna without prior cardiological consultation.

Sauna for Colds: Myth or Fact?

As Prevention: YES. Regular use strengthens immunity by stimulating white blood cells and interferons.
At the Very Start: CAUTION. A single session might shorten an infection by hindering viral replication, but it requires excellent hydration and rest afterward.
During Fever or Strep Throat: NO. If you have a fever above 38°C or a bacterial infection, the sauna is strictly contraindicated as it can lead to dehydration or collapse.

Can Children Use the Sauna?

A child’s thermoregulatory system is less efficient than an adult’s.

Under 3 years: Not recommended.
Ages 3–12: Safe under strict supervision. Keep sessions short (5–8 minutes), use lower benches (approx. 70°C max), and ensure plenty of water.
Ages 12+: Can use the sauna similarly to adults, with common sense regarding duration and hydration.

Who Should Avoid the Sauna?

Absolute Contraindications:

Fever (>38°C) or acute inflammation.
Uncompensated heart failure or recent stroke.
Pregnancy: Particularly the first trimester (consult a doctor).
Alcohol: Never mix alcohol with sauna use (risk of collapse and thermoregulatory failure).
Uncontrolled epilepsy.

How to Use the Sauna Correctly

Before: Take a warm shower, hydrate well, and remove jewelry. Do not enter on a very full or empty stomach.
During: Lie down for even heating. Start with 8–10 minutes if you are a beginner. Listen to your body—exit immediately if you feel dizzy.
Cooling Down: This is the most important part. Gradually cool the body with fresh air and then cool water to strengthen the vascular "workout."
Rest: Spend at least 10–15 minutes resting between sets to let your heart rate normalize.

Optimal Frequency

Finnish Sauna: 8–15 minutes per session.
Infrared Sauna: 20–30 minutes per session.
Goal: For long-term health benefits, aim for 3–4 times a week. Consistency is more important than extreme intensity. Even two sessions a week throughout the year provide measurable benefits for the heart, nervous system, and immunity.