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Sauna Bathing Benefits

Sauna use, a tradition deeply rooted in Finnish culture, involves exposure to high temperatures (typically 176-212°F in a dry sauna) for short periods. 

Here's a breakdown of the commonly cited advantages, supported by scientific evidence:

Health Benefits

1. Cardiovascular health
  • Reduced Risk of Cardiovascular Disease and Mortality: Regular sauna bathing has been linked to a significant reduction in the risk of cardiovascular disease (CVD) and all-cause mortality [1], [2]. Studies have shown that men who use saunas 4-7 times a week may have a 63% decreased risk of sudden cardiac death and a 40% reduced risk of all-cause mortality compared to those who use saunas once a week [2], [3].
  • Improved Blood Pressure: Regular sauna use can help lower blood pressure in individuals with hypertension and reduce the risk of developing hypertension in healthy individuals [2], [4].
  • Enhanced Endothelial Function and Arterial Flexibility: Sauna bathing can improve the function of the endothelium (the lining of blood vessels) and reduce arterial stiffness, contributing to better vascular health [1], [5].
  • Mimics Moderate Exercise Effects: The physiological responses to sauna bathing, such as increased heart rate and improved circulation, are similar to those experienced during moderate-intensity aerobic exercise [2], [4]. Combining sauna use with exercise can lead to synergistic benefits in cardiovascular fitness and exercise tolerance [1], [6].
2. Neurological Health and Cognitive Function
  • Reduced Risk of Dementia and Alzheimer's Disease: Frequent sauna use (4-7 times a week) has been associated with a significantly lower risk of developing dementia and Alzheimer's disease [2], [7].
  • Neuroprotective Effects: Heat therapy can induce heat shock proteins (HSPs), which help maintain protein integrity and support mitochondrial function, potentially protecting against neurodegenerative diseases [1], [8].
  • Improved Brain Function: Heat exposure has been linked to increased hippocampal volume and improved functional connectivity in brain networks related to attention and memory [1], [8].
3. Muscle Recovery and Pain Relief
  • Reduced Muscle Soreness: The heat from a sauna increases blood flow to muscles, which can aid in recovery and reduce muscle soreness [2], [9].
  • Eases Joint Pain and Improves Range of Motion: Saunas may alleviate pain and improve joint mobility, particularly in individuals with conditions like rheumatoid arthritis, ankylosing spondylitis, fibromyalgia, and chronic low back pain [2], [4].
4. Respiratory Health
  • Improved Lung Function: Sauna use can enhance lung function and breathing, providing relief for individuals with conditions such as asthma, bronchitis, and chronic obstructive pulmonary disease (COPD) [2], [4].
5. Stress Reduction and Well-being
  • Alleviation of Depression and Anxiety: Regular heat therapy sessions have been associated with a reduction in symptoms of depression and anxiety, promoting a sense of relaxation and overall well-being [1], [2].

Important Considerations & Risks

While generally safe for most healthy individuals, certain precautions and risks are associated with sauna use:

  • Dehydration: Significant sweating occurs in a sauna, leading to fluid loss. It is crucial to drink plenty of fluids before and after sauna use to prevent dehydration [10], [11].
  • Cardiovascular Risks: Individuals with unstable angina pectoris, recent myocardial infarction (within two weeks), uncontrolled hypertension, decompensated heart failure, or severe aortic stenosis should avoid sauna use [4], [12]. Stable cardiovascular conditions generally tolerate sauna well, but consultation with a doctor is always advised [4], [12].
  • Low Blood Pressure: Sauna use can cause a temporary drop in blood pressure. People with already low blood pressure should exercise caution [10], [11].
  • Overheating and Heat Exhaustion: Prolonged sessions can lead to overheating, heat exhaustion, or even heat stroke [11]. It's recommended to limit sessions to 10-20 minutes, especially for new users [11].
  • Alcohol Consumption: Consuming alcohol before or during sauna use significantly increases the risk of dehydration, hypotension, arrhythmia, and sudden death, and should be avoided [10], [11].
  • Pregnancy and Children: Pregnant women and young children are generally advised to avoid saunas due to the potential harm from heat exposure [10].
  • Medication Interactions: The heat can affect the absorption of transdermal medication patches (e.g., nicotine, nitroglycerin) [10]. Certain stimulants can also interact dangerously with heat exposure [10].
  • Skin Irritation: While some skin conditions like psoriasis may benefit, others like atopic dermatitis can be aggravated by the humid conditions [4].
  • Fainting and Falls: Dizziness or light-headedness can occur, increasing the risk of fainting and falls [11].
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Always consult with a healthcare professional before starting any sauna regimen, particularly if you have underlying health conditions or are taking medications.

Footnotes

Ready to put the research into practice? Lore offers 75-minute contrast therapy sessions in NoHo, NYC — Finnish sauna, infrared sauna, and cold plunge. Available by monthly membership or drop-in.

View membership options →See what’s included →

Lore's Finnish sauna reaches up to 190°F — within the temperature range associated with cardiovascular and cognitive benefits in the studies above. Experience it in a 75-minute session, with infrared sauna and cold plunge included.

See membership & pricing →

Cold Water Immersion Benefits

Here’s our list of the most commonly accepted benefits of cold water bathing, citing references below.

Lore’s cold pool is held at 50–59°F — the temperature range associated with the benefits described below. Experience it alongside Finnish sauna and infrared sauna in a single 75-minute session.

See what’s included →

Health Benefits

1. Mental and Mood Enhancement
  • Boosted Mood and Alertness: The sudden shock of cold water triggers the release of endorphins, adrenaline, noradrenaline, and dopamine. These neurotransmitters are associated with feelings of well-being, alertness, focus, and motivation, leading to an immediate mood lift and increased energy. Studies have shown an improvement in mood immediately after cold exposure [1].
  • Potential for Reduced Depression and Anxiety: Some anecdotal reports and limited studies suggest that regular cold exposure may help alleviate symptoms of depression and anxiety [4]. One case report highlighted complete remission of treatment-resistant depression symptoms in a woman who took up weekly open-water swimming [1].
  • Increased Resilience to Stress: Deliberate exposure to a controlled stressor like cold water can train the body and mind to respond more effectively to other stressors in daily life, potentially building mental fortitude and resilience [2]. Some research found cold water immersion could reduce stress levels for about 12 hours post-exposure [3].
2. Muscle Recovery and Reduced Inflammation
  • Alleviates Muscle Soreness (DOMS): Cold water bathing is widely used by athletes to reduce delayed-onset muscle soreness (DOMS) after intense exercise. The cold causes blood vessels to constrict, reducing blood flow and inflammation to the muscles. As the body re-warms, blood vessels dilate, bringing oxygenated blood back to aid recovery [5].
  • Reduced Inflammation: Cold exposure can lead to a decrease in overall inflammation in the body [6]. However, some research indicates an immediate, temporary spike in inflammation as the body reacts to cold as a stressor, similar to how exercise causes muscle damage before making muscles stronger [3].
3. Immune System Support
  • Potential for Enhanced Immunity: Some studies, particularly those involving regular cold water swimmers or participants in specific cold exposure protocols, have shown an increase in white blood cells (leukocytes), which play a key role in fighting infections [7]. One notable study reported a 29% reduction in sickness absence among people who regularly took cold showers [8].
4. Metabolic and Circulatory Benefits
  • Improved Circulation: The constriction and dilation of blood vessels in response to cold water can stimulate blood flow. Regular practice may lead to a more efficient circulatory system over time [9].
  • Increased Metabolism: To maintain core body temperature in cold water, the body burns calories, temporarily increasing metabolic rate [10]. Consistent cold exposure may also stimulate the creation and activity of brown adipose tissue (brown fat), which is a type of fat that burns calories to generate heat, potentially contributing to metabolic health [11].
5. Skin and Hair Health:
  • Maintains Natural Oils: Unlike hot water, which can strip skin and hair of natural oils, cold water helps to preserve these protective barriers, potentially leading to healthier skin and shinier hair [12].
  • Temporarily Tightens Pores: Cold water can temporarily constrict blood vessels and tighten pores, which may help with skin appearance and reduce breakouts [12].

Important Consideration & Risks

While the benefits are promising, cold water bathing is not without risks and should be approached with caution, especially for certain individuals:

  • Cold Shock Response: The sudden immersion in very cold water (especially below 15°C or 60°F) can trigger an involuntary gasp, hyperventilation, and a rapid increase in heart rate and blood pressure [13]. This is particularly dangerous if a person gasps while their head is underwater [14].‍
  • Cardiovascular Strain: Individuals with pre-existing heart conditions, high blood pressure, or other cardiovascular issues are at a higher risk. The sudden stress on the cardiovascular system could lead to serious events like arrhythmia, heart attack, or stroke [15]. Always consult a doctor before trying cold water immersion if you have any heart problems or other medical conditions.
  • Hypothermia: Prolonged exposure can lead to a dangerous drop in core body temperature, resulting in hypothermia, which can be life-threatening [14].
  • Specific Medical Conditions: People with conditions like Raynaud's syndrome, cold urticaria (hives), severe asthma, peripheral neuropathy, or poor circulation should avoid or be extremely cautious with cold water exposure [15].
  • Impact on Muscle Growth: Some research suggests that cold water immersion immediately after resistance training might blunt long-term gains in muscle strength and growth by interfering with cellular signaling pathways important for muscle adaptation [16], [17]. One meta-analysis found that cold plunging associated with resistance exercises led to a decrease in strength over time [18].

Safe Practices

  • Start Gradually: Begin with cooler showers, progressively lowering the temperature and increasing the duration over time (e.g., 30 seconds of cold water at the end of a shower) [19].
  • Listen to Your Body: Never push yourself to extreme discomfort or ignore signs of distress.
  • Short Durations: For cold plunges, typical recommended times are 5-10 minutes in water between 10-15°C (50-59°F) [20].
  • Warm Up Safely: Have warm towels, robes, and clothing ready to rewarm your body immediately after exiting the cold water [14].
  • Avoid Solo Open Water Plunges: If cold water swimming in natural bodies of water, always do so with others and be aware of currents and underwater hazards.

Footnotes

HOT. COLD. HUMAN.

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The Science of Contrast Therapy — Sauna & Cold Plunge Health Benefits