Using saunas for relaxation, stress relief, and overall wellness has a long history. Recent research even suggests that routine sessions in a dry sauna may support heart health.
Although spending the recommended amount of time in a sauna is usually safe, there are important precautions and safety tips to consider before stepping into a heated, wood-lined room.
Read on for guidance on safety, the advantages of dry saunas, and how they differ from steam rooms and infrared saunas.
Benefits of dry saunas
Frequent use of a dry sauna can provide multiple health advantages.
Positive effect on cardiovascular health
A 2015 study reported that regular sauna bathing may help preserve heart health and extend lifespan. Specifically, greater frequency was linked with a lower risk of:
- sudden cardiac death
- coronary heart disease
- cardiovascular disease
- all-cause mortality
Fewer symptoms from rheumatic conditions
A 2018 systematic review that explored the clinical effects of regular dry sauna bathing suggests potential benefits for people with rheumatic illnesses such as fibromyalgia, rheumatoid arthritis, and ankylosing spondylitis.
Routine sessions may also help those with:
- chronic obstructive pulmonary disease
- allergic rhinitis
Improved exercise performance
Athletes, fitness enthusiasts, and anyone who exercises might gain from using a sauna. The 2018 review observed that sauna bathing could enhance exercise performance in athletes.
Keep in mind these conclusions are based on two small, noncontrolled interventional trials that examined the physiological effects of repeated sauna exposure in athletes.
Relief for certain skin ailments
Psoriasis is a chronic autoimmune disorder that produces raised, red, scaly patches often found on the outer elbows, knees, or scalp. These lesions can itch, sting, or burn.
Harvard Health notes that some people with psoriasis experience reduced itching after sauna use.
Reduced asthma symptoms
Asthma is a chronic condition that periodically inflames and narrows the airways, making breathing difficult. People with asthma may notice less wheezing when they use a sauna on a regular basis.
Lower likelihood of dementia
A 2017 study linked more frequent sauna use with a reduced risk of dementia and Alzheimer’s disease in men. The researchers suggest that sauna bathing — which fosters relaxation and a sense of well-being — might be a protective lifestyle factor against common memory disorders.
How dry saunas differ from steam rooms
Sauna or steam — which is better? Many people wonder which environment is preferable. Steam rooms heat the space using a generator that boils water, producing a humid setting usually around 110°F (43.3°C).
The steam creates a wet atmosphere, which is quite different from the dry heat of a traditional sauna. Because of this, some benefits of steam rooms differ from those of saunas.
Steam rooms can help boost circulation, loosen stiff muscles and joints, support skin health by opening pores, and help clear congestion in the sinuses and lungs.
How dry saunas compare to infrared saunas
Both dry saunas and infrared saunas warm your body, but they do so in different ways.
Infrared saunas heat the body directly using infrared lamps that emit electromagnetic radiation, while dry saunas warm the air around you. This direct heating is why many people choose infrared saunas.
Infrared saunas usually run at lower temperatures, often between 120°F (48.9°C) and 140°F (60°C), and sessions are typically longer than in dry saunas — averaging about 20 minutes.
If you’re new to infrared saunas, begin with 10 to 15 minutes and gradually increase. Some users stay inside for up to 30 minutes. For more on this type of therapy, see infrared sauna benefits.
Are saunas safe to use?
Overall, saunas are safe for many people. However, there are situations where sauna use could be unsafe. One common risk is dehydration if you don’t start adequately hydrated.
Your body cools itself through sweating, so the longer you remain in a sauna, the more fluid you lose. This can be problematic if you’re not well-hydrated before a session.
Most healthy adults can avoid negative effects by following proper sauna safety practices.
Warnings
Pregnant individuals and people with poorly controlled blood pressure, irregular heart rhythms, unstable angina, advanced heart failure, or significant heart valve disease should consult their physician before using a sauna.
Safety precautions
Understanding the correct way to use a sauna before your first visit can make the experience safer and more rewarding.
Duration. Most recommendations state that 15 minutes is a suitable limit for most healthy adults. Your personal comfort should also guide how long you stay.
You might begin with shorter sessions and extend them over time. Alternatively, divide a longer session into shorter intervals with cooling periods between sittings. Most saunas include a timer — set it to the desired duration before entering.
Typical temperature ranges. Dry saunas usually range from 150°F to 195°F (65.6°C to 90.6°C), with the higher end being more common.
Cooling-off periods. If planning multiple sauna rounds, step out between sessions and allow your body to cool. Use this interval to rest and rehydrate.
Alongside general usage tips, keep these precautions in mind before settling in for a sauna session:
- Do not exceed the recommended time.
- Drink ample water before and after using the sauna.
- Allow your body temperature to decrease gradually after exiting.
- Avoid alcohol prior to and following sauna use.
- Rise slowly to prevent dizziness; if you feel faint, sit down and cool off.
- Shower before entering the sauna.
Final thoughts
Adding dry sauna sessions to your wellness routine may offer several health advantages. For healthy adults, sitting in a sauna at the suggested temperature for 10 to 15 minutes per session is generally safe.
Be sure to follow safety guidelines and allow your body adequate time to cool down after a session.
If you have existing medical conditions or concerns, consult with your healthcare provider before using a sauna.
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