Do you go to the sauna after a hard workout? The dry heat you feel in a sauna not only makes you sweat, but it also provides many other benefits.
Cleveland Clinic is a nonprofit academic medical center. Advertising on our site helps support our mission. We do not endorse products or services outside of Cleveland Clinic policy
Research shows that saunas (usually small rooms filled with dry heat) can help reduce stress, improve heart health, relieve pain and soothe tense muscles.
But before you start sweating, therapist Amy Zak, MD, shares the benefits of a sauna and some tips for using it safely.
“They are safe when used correctly,” Dr. Zucker said. “Always follow the recommendations of the sauna you are in. It depends on the temperature of the sauna, the type of sauna, and the environment. But be sure to follow these recommendations so you don’t overheat your body.”
“There is evidence that saunas are effective for people who are experiencing high levels of stress at work or in personal situations,” says Dr. Zucker. “Sauna use does reduce anxiety.”
Theories about how saunas help relieve stress vary, she says, but it may be due to their calming effect. Research suggests that saunas can also help improve sleep.
She adds: “This kind of time for self-reflection can be very effective in alleviating anxiety, depression and burnout.”
Research shows that sauna heat can improve heart health and help maintain normal blood pressure.
“High temperatures cause your heart rate to increase and you sweat, which triggers physiological changes similar to those you experience with exercise. It also triggers the release of anti-inflammatory substances,” explains Dr. Zucker. “But this is definitely an area we need to explore more.”
Research shows that if you have rheumatoid arthritis or ankylosing spondylitis, using a sauna may help relieve pain and stiffness.
“Some small studies have shown improvement in chronic pain,” Dr. Zucker said. “In particular, dry and infrared saunas are thought to increase blood flow to muscles and reduce muscle spasms, which has been shown to help relieve chronic back pain.”
Muscle pain may be the main reason for visiting a sauna after a workout. This may be because when the body heats up, it releases a substance called brain-derived neurotrophic factor (BDNF).
While one study suggests that regular sauna use may help reduce the risk of neurocognitive diseases such as dementia and Alzheimer’s, Dr. Zak said more research is needed.
She noted: “There may be some benefits, including improved cognitive function, but the physiological reasons for these benefits are unclear.”
If you have asthma and chronic obstructive pulmonary disease (COPD), research shows that regular sauna use may improve lung function.
“Wet saunas can moisten the airways and improve the ability to clear mucus from the airways when coughing,” said Dr. Zak. “However, people who are sensitive to temperature changes may not tolerate saunas, and all patients should consult with their doctor or specialist.”
While one study found that saunas may help control psoriasis flare-ups and reduce the number of skin lesions and plaques, Dr. Zak said more research is needed.
“Further studies are needed to confirm claims of improved immune function,” Dr. Zucker reiterated.
“Steam baths use humidity. There is no clear criteria for whether dry or moist heat is better,” explains Dr. Zucker. “Infrared saunas do not generate external heat, only the heat that infrared rays generate inside your body.”
Saunas are not recommended as a weight loss aid. Dr. Zak said there is no clear evidence that saunas can help burn fat and lose weight.
“This is an area that needs more research. There have been some studies, but it’s not clear that saunas help with weight loss. In the short term, you lose water because you sweat, but that’s not weight loss, that’s dehydration,” she explained. “The weight loss effect won’t last long without proper hydration.”
One of the biggest risks of using a sauna is dehydration. Dehydration can cause thirst, headaches, muscle cramps, and confusion. So be sure to drink water before and after using the sauna.
While sauna use is generally safe, Dr. Zak recommends avoiding it if:
“But if you have any concerns about sauna use, talk to your doctor,” advises Dr. Zucker. “If you have any underlying health conditions that you’re concerned about, always get your doctor’s approval beforehand.”
A glass of lemon water in the morning can improve digestion, boost your vitamin C levels, and even help you develop better sleep habits.
Mold and bacteria in reusable water bottles can cause health problems such as infections, breathing problems and allergic reactions.
Although this water hydrates the body, it may cause you to exceed the recommended daily intake of caffeine.
If you’re trying to cut down on soda or sugary drinks, flavored water is a tasty and healthy alternative.
Your tap water should be safe to drink, but you may want to install a filter and test it to make sure.
If you have trouble breathing, you may have trouble sleeping. Raising yourself up or lying on your side may help.
If you fear the unknown or often need support, you may identify yourself with this attachment type.