Saunas Will Be One of the Biggest Wellness Trends in 2025 — and Their Benefits Show Why
What’s the biggest health movement of the last five years? The sauna renaissance. “Saunas are all the rage right now and seem to have taken over the same way nightclubs and bars do,” says Alanna Keith, co-founder of the ARC Contrast Therapy Centre. “But it’s more than just a trend, it’s a cultural shift. Saunas are growing in popularity thanks to a perfect storm of science, a growing wellness culture and aesthetics.” With the health benefits of the trend backed by numerous studies, it’s no wonder we’re all into saunas right now.
But what exactly should we expect from a sauna? We consulted the experts at ARC to find out all the possible benefits of a sauna, whether it’s a team steam room or a sauna, and what exactly we should take with us.
“A sauna is a traditional heated room, usually by burning wood and pouring water over hot rocks to create steam and humidity,” explains Alanna. “Although modern saunas may be equipped with electric or infrared heating.”
Alanna says the practice we know today originated in Finland and Sweden, though it has a much longer history (and wider geographic reach) than you might think. “Saunas, steam rooms, and banyas have roots in indigenous cultures around the world and go back thousands of years,” she said. “There are some subtle differences between them, but they all share the same core principle: using heat (usually steam) to facilitate healing, cleansing, spiritual ritual, and connection.”
Wondering what health benefits this experience will bring? It’s actually a lot better than you think, Alana said:
“Regular sauna use can lower blood pressure and improve heart function, mimicking the effects of moderate exercise on the heart and blood vessels.”
“Heat increases blood flow to muscles, helping to reduce soreness, ease joint pain and speed recovery after exercise or injury.”
“Saunas reduce cortisol (the stress hormone) levels and stimulate the production of endorphins, making you feel relaxed and uplifted.”
“The relaxation and lower body temperature after using a sauna can promote deeper, more restful sleep.”
“Sweating in a sauna helps to remove toxins, heavy metals and waste through the skin, thereby facilitating the body’s natural detoxification process.”
“Sweating unclogs pores, improves circulation, and stimulates collagen production, which over time can improve skin tone, texture, and radiance.”
“Sauna use can stimulate the production of white blood cells, which help the body fight disease and reduce viral load more effectively.”
“Research, particularly from Finland, shows that regular sauna use may reduce the risk of all-cause mortality, especially heart disease and stroke.”
“Heat stress increases levels of brain-derived neurotrophic factor (BDNF), which helps maintain brain health, attention and memory, potentially reducing the risk of dementia.”
“Research has shown that saunas can mimic the response to exercise by increasing heart rate, metabolic rate, and flexibility, which can burn a small amount of calories and may help you reach your weight goals. Saunas can also induce heat shock proteins, which are specialized proteins that the body produces when under stress. These proteins can protect cells from damage, prevent inflammation, and support mitochondrial function.”
Many fitness enthusiasts will also tell you that using a sauna after a workout can be beneficial. “They’re right,” Alana said. “Many athletes and fitness enthusiasts report the benefits of using a sauna after a workout.”
She explains, “Saunas improve muscle recovery by increasing blood flow to tired muscles and helping to flush out lactic acid, which causes delayed-onset muscle soreness. Because saunas reduce cortisol production, they can help muscles recover from exercise. After exercise, saunas also increase levels of human growth hormone (HGH), which is a key factor in recovery, muscle building, and fat metabolism. Sitting in a sauna after aerobic exercise mimics passive aerobic exercise, keeps your heart rate steady, and helps you adapt to heat stress, which can improve endurance over time.”
Yes, it all depends on the temperature difference, humidity and how the heat is transferred to your body. “Dry saunas and steam saunas (Finnish) provide deeper, more intense sweating, muscle relaxation and detoxification,” adds Alanna. “Steam saunas are good for respiratory health (great for sinuses/lungs), skin hydration and light sweating. Infrared saunas are completely dry and provide deeper tissue penetration at lower, gentle temperatures, relieving joint pain, inflammation and chronic fatigue, as well as for those sensitive to high temperatures (low heat, deep detoxification).”
People often confuse the two, but Alanna explains that saunas and steam rooms create different environments and provide different benefits. “Saunas have low humidity and the air is heated by a stove (wood, electric or infrared),” she explains. “Water can be poured on hot rocks to briefly increase humidity (in a traditional sauna), but most of the time they remain dry. One of the main differences between saunas is the use of rocks to heat the room, as well as the use of wooden interiors.
“In comparison, the humidity in a steam room is 100 percent,” she adds. “They use steam generators to fill the room with hot, humid air. The interior of the room is also very different: it has stone or tiles built into it to handle the steam.”
“Most studies recommend starting with low-intensity, slow-intensity exercise for 5 to 10 minutes, increasing the duration to 30 minutes depending on experience,” says Alanna. “For general well-being and relaxation, two to three sauna sessions per week are recommended. For performance, heart health, or longevity, four to seven sessions per week may be sufficient. These numbers are based on long-term studies in Finland.”
But Alanna stresses that these figures are just guidelines, and that you should listen to your body throughout your training to determine what works best for you. “Remember that sauna use is a gut feeling that varies from person to person,” she adds. “Too much sauna use can stress your body and deplete your water and mineral stores, so listen to your body and replenish water and electrolytes before and after your sauna session.”
While saunas are generally safe, Alanna notes that there are some potential risks to be aware of — especially if you have certain health conditions or aren’t using the space properly. “The key is to listen to your body, stay hydrated, and know when to relax,” she advises. “The heat causes your blood vessels to dilate, which lowers your blood pressure and can make you feel dizzy, so move and get up slowly.”
She adds: “For most people, saunas can be beneficial for cardiovascular health, but if you have uncontrolled high or low blood pressure, abnormal heart rhythms, or a history of heart attacks or strokes, consult your doctor before using a sauna.”
“If you are pregnant, severely dehydrated, have a serious heart condition, are taking medications that increase scalp sensitivity, or have had too much alcohol, it is best to avoid using a sauna,” Alana said.
“My basic sauna supplies include a sauna hat (a wool hat to regulate body temperature, or a Swedish linen or cotton hat that has been pre-soaked) and a snowball filled with a blend of essential oils for the traditional Aufguss sauna ritual,” says Alanna. “The Aufguss ritual is a German sauna tradition that involves music and waving towels to move steam throughout the sauna.”
To get an idea of ​​what to expect from a sauna experience, you can read our review of ARC’s Breathe & Ground course here.
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