Saunas have long been used to promote relaxation and muscle relief. As your heart rate increases and your blood vessels expand, blood flow to the skin improves, often resulting in a calming sensation.

Your body responds to the heat by activating your sympathetic nervous system to maintain a stable temperature. This process involves your endocrine system and can result in a sense of calm and well-being.

In countries like Finland, sauna use is also a social activity. A Finnish study indicated that the communal aspect of sauna bathing might contribute to the positive feelings often reported.

Some studies suggest that regular sauna use may help alleviate pain. When blood vessels relax and expand, circulation improves, which can reduce joint tension and soothe sore muscles.

Saunas may also aid in managing chronic pain. For instance, a study from 2019 found that sauna use helped alleviate lower back pain. However, while some reported improvements, the study didn’t find the results statistically significant. Trying a few sessions could help determine whether it works for you.

Some people report that using saunas regularly can support better circulation and cardiovascular health. A 2022 study involving sedentary adults found that combining exercise with sauna sessions improved fitness levels, lowered blood pressure, and reduced cholesterol. While the combination of exercise and sauna use made it hard to pinpoint the exact source of these benefits, it’s still promising.

While saunas can offer many benefits, there are some things to keep in mind, especially if you have underlying health conditions. It’s always a good idea to check with your GP before starting a new sauna routine.

Dehydration It’s essential to stay hydrated before and after using a sauna. Spending too much time in the heat can increase the risk of dehydration.

If you experience dizziness, headache, intense thirst, or lightheadedness, leave the sauna immediately. Severe dehydration can lead to:

• Low blood pressure
• Heat exhaustion or heatstroke
• Kidney problems
• Seizures or unconsciousness

While some believe that sweating in a sauna helps detoxify the body, it’s important to remember that your liver and kidneys are the primary detox organs. A 2019 review found that while sweat can contain some toxins, using a sauna isn’t an effective detox method. Staying hydrated is key to supporting your body’s natural detox processes.

Some research suggests that frequent sauna use could affect male fertility. A 2018 study of Finnish men found that two 15-minute sessions per week for three months negatively impacted sperm production, although the effect was reversible. More research is needed to understand the impact on men with existing fertility issues.

Certain people should avoid sauna use altogether, including those who are pregnant, have asthma, heart conditions, epilepsy, significantly high or low blood pressure, are under the influence of alcohol, or are taking certain medications. Always consult your doctor if you’re unsure whether sauna use is safe for you.

While saunas aren’t an express path to weight loss, they appear to benefit some conditions. Evidence suggests that you can use infrared and traditional saunas in addition to other treatments for multiple health issues.

Saunas may be good for your heart. Some studies have shown that people who have regular sauna sessions can lower their blood pressure. Other studies show improvements in symptoms of congestive heart failure.‌

In some studies, people who used saunas had a lower risk of pneumonia. Other people experienced an improvement in asthma symptoms.

Another benefit of saunas is that they may ease pain when using them regularly. Some people reported fewer symptoms associated with conditions such as osteoarthritis, rheumatoid arthritis, and fibromyalgia. One study also showed that saunas might help with tension headaches.‌

Regularly using a sauna may also help boost your immune system. This could help you ward off the common cold and other immune system-related illnesses.

Spending time in a sauna could lower depression, anxiety, and stress levels.