Get Your Sweat On: The Benefits of a Sauna

Have you stepped into a sauna after a grueling workout? The dry heat you experience while sitting in a sauna can not only help you sweat, but it may also potentially help in a host of other ways.

Research shows that a sauna — a small room typically filled with dry heat — may help reduce stress, improve heart health, aid in pain relief and soothe sore muscles.

But before you get your sweat on, family medicine provider Amy Zack, MD, outlines sauna benefits and offers some tips on how to stay safe using one.

Are saunas good for you?

Saunas have been around for centuries, but are they safe?

“They’re safe if they’re used within reason,” states Dr. Zack. “It’s important to follow the guidelines of the sauna that you’re in. That’s going to depend on how hot it is, what type of sauna and the environment. But it’s important that those guidelines are followed so your body doesn’t overheat.”

Benefits of saunas

So, why should you spend time sweating in a sauna? Benefits of a sauna may include:

Reduces stress

“There’s evidence around saunas being effective for those who have high stress work or personal situations,” shares Dr. Zack. “The sauna experience does seem to show improvement in anxiety.”

She says that while there are different theories on how a sauna can help reduce stress, it may be due to the calming nature of them. Research shows that a sauna can also help improve sleep.

“Giving yourself that kind of introspective time is extremely successful in helping to mitigate anxiety, depression and burnout,” she adds.

Improves cardiovascular health

Research shows that the heat from a sauna can boost your heart health and help maintain a healthy blood pressure.

“The heat causes an increase in heart rate and sweating. This results in a physiologic change that mimics exercise. This also causes the release of anti-inflammatory agents,” explains Dr. Zack. “However, this is definitely an area where we need more research.”

Offers pain relief

If you have rheumatoid arthritis or ankylosing spondylitis, research shows that using a sauna may help improve pain and stiffness.

“Some small studies show an improvement in chronic pain,” says Dr. Zack. “Particularly dry sauna and infrared sauna use are thought to increase blood flow to muscles and decrease muscle spasms, have been shown to improve chronic back pain.”

Soothes sore muscles

“Sore muscles often respond to heat,” says Dr. Zack.

And sore muscles may be the main reason you head to the sauna after the gym. And that may be due to the substance known as brain-derived neurotrophic factor (BDNF) that’s released by your body when it experiences heat.

Lowers risk of dementia and Alzheimer’s disease

While a study shows that regular sauna use may help reduce the risk of neurocognitive diseases like dementia and Alzheimer’s disease, Dr. Zack says that more research is needed.

“There may also be benefits that include improved cognition, however, the physiological reasons for these benefits are not yet known,” she notes.

Improves lung function

If you have asthma and chronic obstructive pulmonary disease (COPD), research shows that regular sauna use may help with your lung function.

“Wet sauna use likely hydrates the respiratory tract, improving the ability to move mucus from the respiratory tract more easily with coughing,” says Dr. Zack. “However, those sensitive to temperature changes may not tolerate sauna use and all patients should consult their primary care physician or specialist.”

Manages psoriasis flare-ups

While a study highlights how saunas may help manage psoriasis flare-ups and the amount of skin plagues and patches, Dr. Zack says that, again, more research is needed.

“There is little to no research, only clinical anecdotal support for this,” she adds.

Improves immune system

Saunas may also help prevent the common cold and other viral infections, research shows.

“Further research is needed to substantiate claims of improvement in the immune system,” reiterates Dr. Zack.

Types of saunas

Different types of saunas include:

• Traditional saunas. This can include wood-burning and electrically heated options, both of which are typically heated between 150 degrees Fahrenheit and 195 F (65.55 degrees Celsius and 90.55 C). Most usually have low humidity, about less than 20%.
• Infrared saunas. This type of sauna uses infrared lamps and electromagnetic magic to create heat that’s typically a lower temperature than traditional saunas. Temperatures in infrared saunas typically land between 110 F and 135 F (43.33 C and 57.22 C).

Another option is a steam room, which is different from a sauna.

“A steam room uses humidity. When it comes to dry heat versus wet heat, there’s no clear indication that one is better than another,” clarifies Dr. Zack. “With infrared saunas, there is no external heat that’s generated, only heat that’s generated in the body from the infrared light.”

Does a sauna help you burn fat?

Using a sauna as a weight loss tool isn’t recommended. Dr. Zack says there isn’t any clear evidence that a sauna can help you burn fat and lose weight.

“That’s an area that needs more research. There are a couple of studies, but it’s not clear that saunas help with weight loss. In the short term, because you’re sweating, you will lose water weight, but that is not weight loss, that is dehydration,” she explains. “With proper rehydration, that weight loss won’t be sustained.”

Risks of using a sauna

One of the biggest risks with sauna use is dehydration. Dehydration can cause thirst, headaches, muscle cramps and confusion. So, you want to make sure you drink water before and after a sauna session.

And while it’s generally safe to use a sauna, Dr. Zack advises avoiding using one in the following situations:

• If you’ve had a recent heart attack or stroke.
• If you’ve been drinking alcohol.

You should check with your healthcare provider before use:

• If you’re older than 65.
• If you’re under 16.
• If you’re pregnant.
• If you’re trying to get pregnant.
• If you have certain heart conditions, like heart disease, severe aortic stenosis, heart failure, or high or low blood pressure.
• If you have certain neurologic conditions such as epilepsy.
• If you’re taking medication.
• If you’re concerned about male infertility.

Tips for using a sauna

Are you ready to give a sauna a try? Dr. Zack offers these tips to make sure you stay safe.

• Listen to your body. Things can get heated inside a sauna, literally. So, Dr. Zack says it’s important to listen to your body. “If you’re feeling unwell, feeling dizzy, feeling weak, feeling like it’s hard to breathe or uncomfortable, you should exit the sauna and seek medical help.”
• Keep it short. While recommendations for how long you should stay in a sauna may vary, Dr. Zack says to try to keep it around 15 to 20 minutes. And if you’re new to saunas, you may need to start out with five minutes and add more time each session.
• Stay hydrated. If you’re feeling the sweat, that means your body is losing fluids. So, make sure you drink plenty of water or even electrolyte drinks to help refuel.

For most people, sauna use can help reduce stress and improve your health in a variety of ways.

“But if you have any questions about sauna use, talk with your healthcare provider,” advises Dr. Zack. “If you have any medical conditions that are of concern, it’s going to be important to ensure you get clearance beforehand.”