Sauna: Health Benefits and Precautions

Sauna, an ancient tradition that is becoming increasingly popular in the modern world, has been recognized as a tool for improving physical and mental health. Besides being an important part of social life in many cultures, such as Finland, saunas offer a wide range of potential health benefits, from relaxation and stress reduction to improving sleep quality. While the benefits of saunas are well-documented, the existence of certain myths and the lack of scientific evidence on some of their effects highlight the need for further research and clearer guidelines for their use.

Benefits of Using Saunas

Most sauna users report improvements in sleep that last up to two days after use, and regular sauna use (5–15 times a month) has a positive impact on mental health. Few people use saunas for cardiovascular benefits, even though these have been confirmed in previous studies. Instead, most sauna-goers use them for relaxation and stress reduction (Hussain, et al., 2019). Saunas have traditionally been used for relaxation and muscle tension relief. The increase in heart rate and dilation of blood vessels improves blood flow to the skin, which can induce a sense of relaxation. The sympathetic nervous system is activated to maintain body temperature balance, and the endocrine glands participate in this response, potentially leading to positive feelings. In some countries, such as Finland, sauna is also a social activity (Cafasso, 2024).

The first study examining the health habits of the global sauna community revealed that saunas offer a broad range of benefits, from relaxation and stress reduction to more specific effects such as improved circulation, mental health, sleep quality, detoxification, and relief from back pain. Negative reactions were rare and mostly mild, such as dizziness and dehydration (Hussain, et al., 2019). However, there are certain myths about sauna use that need to be debunked:

1.     Myth: Sweating removes toxins

As your body temperature increases due to the high heat in the sauna, there is an increase in skin temperature, a faster pulse, and the dilation of blood vessels. This happens because your heart starts pumping more blood, while sweating becomes the body's natural response to heat (Cafasso, 2024). Although sweating occurs during sauna use, there is no scientific research proving that sweating detoxifies the body. Toxins such as alcohol, mercury, and aluminum are mainly eliminated through the kidneys, liver, and intestines (De Pietro, 2023).

2.     Myth: Sauna use aids weight loss

Another myth about sauna use is that it contributes to weight loss. Possible weight loss (around half a kilogram) is due to fluid loss, not fat. The weight will quickly return once the person rehydrates (De Pietro, 2023).

Recommendations and Warnings for Sauna Use

When using a sauna, it is important to consult with a doctor, especially if you have chronic health conditions. Here are a few key things to keep in mind (Cafasso, 2024):

1.     Dehydration

Make sure to drink plenty of water before and after using the sauna. Prolonged time in the sauna increases the risk of dehydration. If you feel dizzy, have a headache, or become very thirsty, immediately leave the sauna. Severe dehydration can cause a range of serious problems, including low blood pressure, heat stroke, kidney failure, shock, seizures, fainting, and even coma. Be sure to rehydrate after using the sauna.

2.     Toxins

While the liver and kidneys are responsible for removing toxins from the body, some researchers believe that sweating in the sauna may contribute to the elimination of toxins. However, while sweating is considered a detoxification method in some cultures, studies show that the sauna is not an effective method for detox. Proper hydration is key for the proper functioning of the liver and kidneys.

3.     Fertility

Research suggests that frequent sauna use may affect male fertility. However, further research is needed to better understand the effects of sauna use on fertility.

4.     Sauna is not for everyone

People with certain health conditions should avoid using saunas. Before entering a sauna, consult with a doctor if you have asthma or other respiratory problems, heart disease, epilepsy, very high or low blood pressure, or if you take certain medications, such as stimulants, tranquilizers, or other substances that alter consciousness. Pregnant women should also avoid the sauna, as well as people under the influence of alcohol.

Here are a few general recommendations for sauna use (Harvard Health Publishing, 2020):

• Avoid consuming alcohol and medications that may impair sweating and cause overheating before and after your sauna session.
• Stay in the sauna for no more than 15–20 minutes.
• Gradually cool down afterward.
• Drink two to four glasses of cold water after each sauna session.
• Do not use the sauna if you are feeling unwell, and if you experience any discomfort during the session, leave immediately.

Conclusion

Saunas offer many health benefits, especially in terms of relaxation, stress reduction, improved sleep quality, and mental health. While there are certain myths about detoxification and weight loss, scientific research does not support these claims. Sauna use can be beneficial, but it is important to follow safety precautions such as staying hydrated, avoiding prolonged sessions, and consulting with a doctor if you have specific health conditions. A sauna can be a safe and beneficial tool for improving health, but only when used responsibly.

*This text is intended for informational purposes only. If you experience any symptoms, it is recommended to seek help from your doctor or a qualified health professional.

References

• Hussain, J. N., Greaves, R. F., & Cohen, M. M. (2019). A hot topic for health: Results of the Global Sauna Survey. Complementary Therapies in Medicine, 44, 223-234. https://doi.org/10.1016/j.ctim.2019.03.012
• Harvard Health Publishing. (2020, May 14). Sauna health benefits: Are saunas healthy or harmful? Harvard Health Blog. https://www.health.harvard.edu/staying-healthy/saunas-and-your-health
• Crystalweed Cannabis. (2020, November 17). Woman in white tank top sitting on brown wooden bench [Photograph]. Unsplash. https://unsplash.com/photos/woman-in-white-tank-top-sitting-on-brown-wooden-bench-730OPl8S9W4
• De Pietro, M. (2023, June 27). What are the benefits and risks of a sauna? Medical News Today. https://www.medicalnewstoday.com/articles/313109
• Cafasso, J. (2024, October 8). Are saunas good for you? Understanding the benefits. Healthline. https://www.healthline.com/health/fitness-exercise/are-saunas-good-for-you