Sauna benefits: what the research shows
Guide · Recovery
Regular sauna use is linked to better heart health and lower blood pressure in long-term studies from Finland, and most people find it relaxing.
But those studies show a link, not proof, and the evidence for faster muscle recovery is thin.
Here's what the research says, what it doesn't, and how to use a sauna safely.
Heart health: a strong link, not proof
- A Finnish study followed 2,315 middle-aged men for about 20 years. Those who used a sauna 4 to 7 times a week had a lower risk of sudden cardiac death and of dying from any cause than men who went once a week.
- A later study of 1,688 Finnish men and women found the same pattern for deaths from heart disease.
- These are observational studies, mostly of Finnish men using traditional saunas at 80 to 100°C. People who sauna often may be healthier in other ways, so the honest word is "linked", not "prevents".
Blood pressure
- In the same Finnish group, men who used a sauna 4 to 7 times a week were less likely to develop high blood pressure over the years.
- In a small study of 102 adults, blood pressure fell after a single 30-minute session at 73°C. Harvard Health notes that the response varies from person to person.
Relaxation and sleep
- Relaxation is the main reason people use a sauna. In a survey of regular users, most said they slept better after a sauna, but a survey can't show cause and effect.
- A small study found more relaxed brain activity after sauna, with no change in performance on tasks.
Muscle recovery: weak evidence
Heat helps many people feel loose after training, but a small trial found no difference in recovery after strength training between a sauna and no sauna. A sauna doesn't replace sleep, food and rest days.
How people use it
- In studies of traditional saunas, sessions were 5 to 20 minutes at 80 to 100°C, at low humidity.
- Harvard Health suggests no more than 15 to 20 minutes at a time.
- Cool down gradually, and drink two to four glasses of cool water after.
Who should check first
- Talk to your doctor first if you're pregnant, have a heart condition or high or low blood pressure, have Raynaud's, or take medication that affects your heart, blood pressure or sweating.
- Skip it after drinking alcohol. In Finland, half of sauna deaths involved alcohol.
- Drink water before and after, cool down gradually, and get out if you feel dizzy or unwell.
At Volta
Volta's wellness hub is planned with a sauna, a cold plunge and a jacuzzi beside the 24/7 gym, included on every membership. See also cold plunge benefits and contrast therapy.
Sources
- Laukkanen et al., JAMA Internal Medicine, 2015: sauna bathing and fatal cardiovascular events doi.org
- Laukkanen et al., BMC Medicine, 2018: sauna bathing in men and women doi.org
- Zaccardi et al., American Journal of Hypertension, 2017: sauna bathing and hypertension doi.org
- Laukkanen et al., Journal of Human Hypertension, 2018: blood pressure after one session doi.org
- Hussain and Cohen, 2018: systematic review of sauna health effects doi.org
- Hussain, Greaves and Cohen, 2019: the Global Sauna Survey doi.org
- Mero et al., SpringerPlus, 2015: infrared sauna and recovery doi.org
- Kenttämies and Karkola, Journal of Forensic Sciences, 2008: sauna deaths and alcohol doi.org
- Hannuksela and Ellahham, American Journal of Medicine, 2001: benefits and risks of sauna bathing doi.org
Questions
Questions we hear a lot
What are the benefits of a sauna?
Long-term studies from Finland link regular sauna use with better heart health and lower blood pressure, and most people find it relaxing. These studies show a link, not proof.
How long should you stay in a sauna?
Studies of traditional saunas used 5 to 20 minutes; Harvard Health suggests no more than 15 to 20 minutes at a time.
How often should you use a sauna?
The strongest links in the Finnish studies were for 4 to 7 sessions a week, compared with once a week.
Does a sauna help muscle recovery?
The evidence is weak. A small trial found no difference after strength training.
Is a sauna safe in pregnancy?
Health Canada advises pregnant women to avoid unnecessary exposure to extreme heat, including saunas. Talk to your doctor.
Train, then recover, at Volta.
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