Sauna: For Health and Performance
A Brief History of the Sauna
The sauna, as we know it today, has a rich global history. Its roots trace back to ancient cultures, with the Finnish sauna often regarded as the most iconic form. However, similar traditions can be found in different parts of the world, from the Russian banyas to the Turkish hammams.
The sauna’s birthplace is often credited to Finland, where it has been an important part of the culture for thousands of years. The first saunas were simple earth pits dug into the ground, where stones were heated by fire and water was thrown onto them to create steam. These early saunas were used for both cleaning and spiritual purification.
By the 16th century, the Finns had built above-ground saunas, and by the 18th century, saunas were a common feature in Finnish homes.
While Finland remains the sauna hub, the practice of using heat for health has existed in Russia, Turkey, Greece, Japan, and North America. Native Americans in North America had traditions in using sweat lodges for health and spiritual purification. The Russian’s used a sauna referred to as a banya. A banya is similar to the Finnish sauna, but they feature more steam and a distinctive whisking process using birch twigs to stimulate blood flow.
Today, saunas are widely used worldwide for health benefits, relaxation, and athletic recovery. They have evolved into various types, including infrared saunas and steam rooms, each offering unique health benefits.
Today, heat therapy is emerging as a modality for enhancing cardiovascular health, accelerating recovery, boosting endurance, and even extending lifespan.
Whether you’re a competitive athlete or someone chasing optimal health, this guide shows how to harness sauna use to improve your body, mind, and performance.
What Happens to the Body in the Sauna?
When exposed to high heat (typically 150–195°Fin traditional saunas):
Heart rate increases (up to 100–150 bpm)
Blood vessels dilate, improving circulation
Sweating begins, promoting detoxification
Core temperature rises, triggering heat shock responses
Nervous system adapts, with shifts in hormonal and metabolic activity
The Science Behind Sauna Use for Health and Athletic Performance
Sauna therapy works by inducing heat stress on the body, which triggers a range of physiological responses that offer profound health benefits. These responses are not only beneficial for general health but are also particularly advantageous for athletes seeking improved performance and recovery.
1. Cardiovascular Health and Endurance
One of the most notable effects of sauna use is its ability to improve cardiovascular health and endurance.
Increased Blood Flow and Circulation
The heat causes vasodilation which is the expansion of blood vessels, which increases blood flow and circulation. This allows for improved oxygen delivery to tissues, boosting overall circulatory health.
Over time, regular sauna use can help improve cardiac output and plasma volume, which are critical for endurance athletes.
2. Muscle Recovery and Reduced Soreness
After intense exercise, muscles experience microtears, and the body works to repair them. Sauna use aids this recovery process in several ways.
Increased Blood Flow to Muscles
The increased circulation from sauna use delivers nutrients and oxygen to muscle tissues, speeding up the repair process.
Heat helps clear waste products like lactic acid and ammonia, which can cause muscle fatigue and soreness.
Heat Shock Proteins (HSPs)
Heat exposure promotes the production of heat shock proteins (HSPs), which help repair damaged proteins in muscles and reduce the inflammatory response caused by intense exercise.
3. Endurance and Performance Enhancement
Sauna use has been shown to enhance endurance performance, particularly in hot environments.
Adaptation to Heat
Heat acclimatization gained from sauna sessions improves an athlete’s ability to perform in high-temperature conditions, enhancing their overall endurance and thermal tolerance.
4. Detoxification
Sweating is one of the body's natural mechanisms for detoxification. As you sweat in the sauna, your body releases toxins, such as heavy metals, chemicals, and other waste products, through the skin. This is an effective way to help cleanse your body of toxins.
Heavy Metal Detox: Sauna use may help excrete heavy metals like mercury, lead, and arsenic from the body, which can accumulate over time through exposure to environmental pollutants or food sources.
Skin Health: The detoxification process also benefits the skin. Regular sauna use opens pores and helps cleanse them.
5. Improved Sleep Quality
If you struggle with sleep problems, sauna therapy might help you get the sleep you need. Research shows that sauna use can promote better sleep by relaxing your body and reducing stress levels.
Regulation of Body Temperature: Using a sauna can raise your body temperature temporarily, but once you step out, your body cools down rapidly, signaling to your brain that it's time to relax and sleep. This drop in temperature can trigger a natural sleep response, helping you fall asleep faster and enjoy deeper, more restorative sleep.
Relaxation Before Bed: The calming effects of sauna use, combined with the reduction of stress and anxiety, can make it easier to unwind before sleep.
Types of Saunas for Health & Performance
1. Traditional Finnish Sauna
Temperature: 150–195°F
How it Works: Traditional saunas heat the air with wood-burning stoves or electric heaters.
Best for: Promoting cardiovascular health, relaxation, and muscle recovery.
2. Infrared Sauna
Temperature: 120–140°F
How it Works: Infrared saunas use infrared light to penetrate the skin, raising the body’s temperature more deeply than traditional saunas.
Best for: Deep tissue penetration, muscle pain relief, and improving blood flow.
3. Steam Room
Temperature: 110–120°F
How it Works: Steam rooms are filled with moist heat produced by boiling water.
Best for: Cleansing skin and respiratory health
Sauna Use for Athletes: Timing, Protocols, and Tips
1. Pre-Workout: Heat as a Warm-Up
Duration: 5-10 minutes
Benefits: A sauna session before a workout can help increase blood flow, warm up muscles, and improve flexibility by raising muscle temperature. Sauna before the workout is also a good time to do some breathing drills and mental imagery to help set the stage for your training session.
2. Post-Workout: Accelerate Recovery
Duration: 15-20 minutes
Benefits: Using the sauna after a workout helps reduce muscle soreness, accelerate muscle recovery, and promote detoxification through sweat. There are some groups who suggest that using a sauna after a workout reduces the inflammation response after hypertrophic training. There is probably validity to this but the small reduction in a hypertrophic response to improve blood flow and pain parameters seems worth it to me. Post workout sauna time is also a good time to do some breathing drills such as box breathing to unwind the system after training to promote a lower heart rate so when you go to eat, nutrients are better absorbed for recovery.
3. Frequency
For cardiovascular benefits, 3–4 times per week is recommended.
For recovery, 2–3 sauna sessions per week should suffice, but more frequently is beneficial.
Practical Tips for Sauna Use
Hydrate Well: Sauna sessions lead to fluid loss through sweating, so always drink plenty of water and electrolytes before, during, and after
Start Slowly: If you’re new to saunas, begin with shorter sessions (5–10 minutes) and gradually increase the duration as your body adjusts.
Listen to Your Body: Always pay attention to how your body feels. If you feel dizzy, lightheaded, or uncomfortable, leave the sauna.
The Health Benefits of Sauna Use at a Glance
Cardiovascular Health
Improves circulation, reduces blood pressure
Muscle Recovery
Boosts blood flow, reduces soreness
Endurance
Enhances VO2 max, time to exhaustion
Skin Health
Improves skin tone and elasticity through sweat and heat
Detoxification
Promotes sweating, flushing out toxins like heavy metals
Mental Health
Reduces stress, anxiety, and improves mood via endorphin release
Conclusion
Sauna use offers a variety of health benefits ranging from enhanced cardiovascular health to muscle recovery and performance optimization. Regular sauna sessions can aid in faster recovery, improve endurance, and provide long-term benefits like detoxification and mental relaxation. With proper use, saunas can become a powerful tool for both athletes and anyone seeking to improve their health.
If you want guidance with implementing sauna into your health or performance program or any other fitness guidance, set up a consultation with me here.