I love the sauna so much because it’s an easy, relaxing habit that takes little time and is chock full of incredible health benefits. I researched and hand-curated a Sauna FAQ for curious folks like me that answers commonly asked questions about the ancient practice.
What Are the Health Benefits of Using the Sauna?
The sauna has incredible health benefits. What amazes me is that ancient people believed in the benefits of saunas long before modern science. For example, Native Americans used the sweat lodge for physical and spiritual purification.
Here are a few key health benefits of using sauna:
- Reduced stress
- Improved cardiovascular health
- Improvement in chronic pain
- Soothes achy muscles
- Releases BDNF (brain-derived neurotrophic factor)
- Lowered risk of dementia and Alzheimer’s disease
- Better lung function
- Improved immune system
I could go on and on! For the sake of keeping this Sauna FAQ to the point, I won’t outline every single benefit and the science behind it. Check out this article to learn more about the science behind saunas’ health benefits.
How Often Should I Do the Sauna?
While Finnish folk often go to the sauna every day, thankfully, you can achieve optimal health benefits by going four days per week. That frequency has been shown to produce the greatest health benefits.
However, if you can only hit the sauna 2-3 days per week, that’s okay and you can still reap incredible health benefits.
I’m a bit of a sauna junkie, so often I will go every day of the week. I find that it’s very relaxing and a good way to unwind after a busy day. Do what works best for you.
Remember not to do more than one 20-minute session per day as you’ll risk dehydration and it’s good to give your body a break from the heat.
How Long Should I Stay In the Sauna?
The general rule of thumb is to stay in the sauna for no longer than 20 minutes. I’ve met people who have stayed in for 45 minutes or longer. Don’t do that. It’s stupid and dangerous.
If you’re new to the sauna, aim for 5 minutes and as you build a tolerance to the heat over time, you can increase it to 10 minutes and eventually up to 20 minutes if you choose to.
The sweat spot for maximum health benefits seems to be for 15-20 minutes – but it’s okay if you can only do a few minutes at first.
REMEMBER: LISTEN TO YOUR BODY!
If you’re feeling dizzy, lightheaded, or weird in any way, get out! Also, remember to drink plenty of water before and after the sauna. Some people drink water while they’re in the sauna and that’s ok too.
Why Combine the Sauna With Cold Plunge?
While there can be health benefits to doing a cold plunge after the sauna, you want to make sure you check in with your doctor first.
The cold plunge and even the sauna can be potentially unsafe for people with heart issues, as well as other health conditions.
Also, be aware that adrenaline increases during the sauna and even more so when you take a cold plunge afterward. It’s quite a shock for the body, so do it with caution.
If everything checks out with your doctor, yes, a cold plunge after the sauna has incredible health benefits. The cold plunge is associated with various health benefits, including a boosted immune system and improved circulation.
Should I Do the Sauna Or Cold Plunge First?
It is generally recommended to do the sauna before a cold plunge. During the sauna, blood vessels open up more, and the heart rate increases. The cold plunge has the opposite effect – the blood vessels constrict and the heart rate slows down.
Ultimately, it depends on personal preferences. What a lot of people do is alternate between the sauna and cold plunge for a few cycles or so.
I find it very satisfying to cool down after heating up. Do what works best for you.
Should I use the Sauna Or Steam Room When Sick?
While the sauna is great for boosting the immune system, the location of the sauna matters. You don’t want to go into a public sauna at your gym while you’re sick as you’ll risk getting other people sick too.
With that said, it’s best to not go to the sauna while you’re sick as it can be potentially dangerous. If you’re sick and have a fever, it could skyrocket your fever.
The body should get plenty of rest and stay well hydrated. Don’t worry, the sauna will be waiting for you once you’re better.
Can Sauna Help You Lose Weight?
While the sauna has incredible health benefits, it doesn’t directly stimulate weight loss.
I would know, I went to the sauna regularly when I was fat and I did not shed pounds from it. I didn’t expect to lose weight from it either.
Any “weight loss” that occurs during the sauna is just water weight, which needs to be replenished afterward. Dehydration is never a safe way to lose weight!
Any weight loss during a sauna session will be replaced when a person replenishes their fluids and/or eats something.
With that said, a sauna can support an overall healthy lifestyle and make you feel amazing on your journey to achieving your ideal weight.
Dry Sauna vs. Steam Room: Which Is Better?
To be frank, both have incredible health benefits. Which one is better really depends on the individual and what their needs are.
If you struggle with nose bleeds during the winter time, the dry air from the sauna is not going to be good for you if it increases your frequency of nosebleeds. In that case, the steam room is much better.
The dry sauna is great for focusing on circulation, mental health, and muscular relaxation. Steam rooms are great for hydrating the skin, nurturing the respiratory system, and relieving sore muscles and joints.
Consider trying them both and find what works best for you.
Sauna vs. Infrared Sauna: Which One Should I Do?
Both offer similar and different health benefits. The key difference between the two is that traditional saunas heat the room before use while the infrared sauna heats it on the spot.
Traditional saunas may heat up the body a lot more than infrared saunas and could potentially offer more heat-related benefits.
The theory behind infrared saunas is that infrared light penetrates the body a lot deeper than regular saunas and may offer more health benefits. However, more research will need to be done to prove this point.
Speaking from personal experience, I love both, but nothing beats a traditional sauna for me. I find that I sweat a whole lot more and get more out of the sauna experience
Also, if you’re considering buying a sauna, infrared saunas tend to be cheaper than traditional ones.
Can I Use the Sauna for Muscle Recovery?
Absolutely! Research has shown that using the sauna after intense workouts helps to accelerate recovery.
Not only can the sauna accelerate recovery after a workout but it can help with gains by increasing growth hormone.
The increased blood flow from being in a sauna also helps nutrients to be delivered to the tissues of the body faster and helps them to recover and grow.
For the sake of simplicity in this Sauna FAQ, please check out this blog post here to learn more about how the sauna benefits muscular recovery and the science behind it.
Can I Put My Sauna Outside?
Absolutely! After all, that’s what the Finns have done for a long time. There’s nothing more beautiful than watching the snow or getting in some sunshine while enjoying the sauna.
Before purchasing an outdoor sauna, you want to make sure that you’re complying with your city code, have ample electricity outside, and are willing to take on the risk of weather damage if you live in an area that gets rough weather.
Are Sauna Blankets Worth It?
While sauna blankets may potentially offer health benefits, there’s limited research to prove their health benefits.
Sauna blankets use infrared light to heat the body, instead of being in a communal room.
It’s worth taking into consideration: how do you like to enjoy the sauna? Laying in bed while sweating may appeal to some, while others a communal or traditional sauna environment is more enjoyable.
It’s worth noting that sauna blankets require a bit of maintenance and you’ll have to clean out your sweat after each use. If you use a public sauna, you have nothing to worry about. You just pop in and pop out.
However, if you’re very short on time and commute to the sauna regularly, sauna blankets might be an option to consider to reap the benefits of heat shock proteins and sweating.
Can I use the Sauna for Back Pain?
While professional help is recommended for severe back pain, the sauna can tremendously help support healthy back muscles that affect back pain.
Research suggests that the dry sauna can help patients reduce their back pain, as well as their overall quality of life.
Increased blood flow to the muscle and endorphins support a healthy lower back and help to ward off the tension that comes with back pain.
Speaking purely for myself, back pain has been something that I struggled with for years and now I rarely have issues. I feel that the sauna, cold plunges, and stretching have helped a ton.
Can the Sauna Lower Blood Pressure?
While it’s important to consult with your doctor before considering using the sauna to help lower blood pressure, the research supports using the sauna to support healthy blood pressure.
Evidence has emerged over the past few decades that shows that sauna has an immediate positive effect on blood pressure.
To increase the positive effects of the sauna on blood pressure, couple it with exercise and hit the sauna after working out.
Don’t forget to take a break after exercise before hitting the sauna to cool down and simmer down a bit.
Can Sauna Cause Acne?
There is limited research about the connection between acne and the sauna. It comes down to intuition and knowing your own body.
Every person’s situation is different and if you find that hitting a sauna is making it worse, then listen to your body.
The sauna can benefit the skin by flushing out the dirt and grime that’s locked up within the skin and supporting skin health.
Always make sure to take a shower after the sauna. If you don’t shower after the sauna, all of the junk that you just sweated out will dry up on the skin and can contribute to bacterial growth. Pretty gross so wash it off!
Work with your skin care professional to determine if using the sauna is ok for your skin health now.
Are Sauna Suits Safe?
There is limited research on whether or not sauna suits are safe or even beneficial. In terms of heat, it can be similar to the sauna temperature-wise.
All that I can say on this topic is to make sure that you drink plenty of fluids to make up for the lost fluid during sweating to help avoid heat-related illnesses.
Don’t ever use the sauna suit in a sauna! There’s too much risk for overheating.
I’ve seen people in the past who wear heavy clothing and/or a sauna suit in the sauna while they are working out! Use the sauna as a time to relax and it’s not necessary to try to make it hotter than it is.
Who Shouldn’t Use a Sauna?
On an individual basis, it’s recommended to check with your doctor first to make sure that it’s safe for you.
People with heart conditions should consult a doctor before using a sauna. The sauna is great for cardiovascular health but things can get complicated with heart conditions.
Does Sweating Remove Toxins
The research is very mixed about detoxifying through sweat. Some research suggests that heavy metals are excreted through sweat. Other experts say that sweating doesn’t remove toxins.
My thoughts on it: maybe it does, maybe it doesn’t. Haha! There are so many benefits to sweating that for me, removing toxins would just be a bonus.
Recap
I hope this Sauna FAQ answers any questions that you have about the sauna. It’s a relaxing way to get incredible health benefits without having to lift a finger. Talk about a great health hack!
If you have a question about saunas that wasn’t answered in this blog post, feel free to drop a comment below to let me know any questions that you have about the sauna. I’ll do the best that I can to answer them!