Health Benefits of a Sauna: a Little Heat Goes a Long Way

Few wellness practices are as timeless as the sauna. These heated rooms have been a staple across cultures for centuries, well-loved for their calming, restorative effects. But beyond just relaxation, the health benefits of a sauna can be significant. In this post, we'll explore the unique benefits they provide and how you can integrate hot and cold therapy into your routine.

Did You Know? Four Sizzling Sauna Facts

• “Sauna” is a Finnish word that dates back over 2,000 years. It originally referred to the traditional wooden bathhouses built in Finland and Scandinavia, which are now seen as a cultural emblem.

• Saunas can cause you to sweat out nearly a pint of water in just one 15- to 20-minute session.

• Over 33% of Finnish households have a sauna, and it’s estimated there are 3 million saunas in Finland alone. In Japan and South Korea, saunas and hot baths are also widely popular as part of wellness routines.

• Saunas and steam baths are used in various cultures, from Roman bathhouses to Native American sweat lodges, each embracing heat therapy as a healing practice.

Did You Know? Four Sizzling Sauna Facts

• “Sauna” is a Finnish word that dates back over 2,000 years. It originally referred to the traditional wooden bathhouses built in Finland and Scandinavia, which are now seen as a cultural emblem.

• Saunas can cause you to sweat out nearly a pint of water in just one 15- to 20-minute session.

• Over 33% of Finnish households have a sauna, and it’s estimated there are 3 million saunas in Finland alone. In Japan and South Korea, saunas and hot baths are also widely popular as part of wellness routines.

• Saunas and steam baths are used in various cultures, from Roman bathhouses to Native American sweat lodges, each embracing heat therapy as a healing practice.

What is a Sauna?

A sauna is a small, heated room where people go to sweat and relax. Traditional saunas use wood-burning stoves or electric heaters to warm the air, typically reaching temperatures between 65°C to 90°C. There are also modern infrared saunas, which use infrared light to heat the body directly.

• The sauna has its roots in Finland, where it was first used as a place for bathing, relaxation and even childbirth over 2,000 years ago.
• In Finnish culture, saunas are more than just a wellness practice; they have been central to family life and socialization.
• Over time, saunas have become popular worldwide, with variations like steam rooms and infrared saunas gaining traction in modern wellness practices.

What is a Sauna?

A sauna is a small, heated room where people go to sweat and relax. Traditional saunas use wood-burning stoves or electric heaters to warm the air, typically reaching temperatures between 65°C to 90°C. There are also modern infrared saunas, which use infrared light to heat the body directly.

• The sauna has its roots in Finland, where it was first used as a place for bathing, relaxation and even childbirth over 2,000 years ago.
• In Finnish culture, saunas are more than just a wellness practice; they have been central to family life and socialization.
• Over time, saunas have become popular worldwide, with variations like steam rooms and infrared saunas gaining traction in modern wellness practices.

What Are the Benefits of a Sauna?

Saunas have been cherished for centuries, not just for their warmth and comfort, but for their remarkable impact on overall well-being. The heat of the sauna creates a unique environment for physical and mental relaxation, making it a go-to remedy for anyone seeking to unwind and rejuvenate.

• Muscle Recovery: Heat therapy relaxes muscles and reduces soreness, making saunas a popular choice for athletes and active individuals.
• Detoxification: Sweating helps the body remove toxins, which can support clearer skin and overall health.
• Improved Circulation: The heat from a sauna increases blood flow, which helps with muscle recovery, skin health and heart function.
• Stress Relief: Time spent in a sauna can reduce cortisol, the body’s primary stress hormone, helping to alleviate stress.
• Enhanced Immunity: Regular sauna use is linked to an increased production of white blood cells, which help the body fight off infections.

What Are the Benefits of a Sauna?

Saunas have been cherished for centuries, not just for their warmth and comfort, but for their remarkable impact on overall well-being. The heat of the sauna creates a unique environment for physical and mental relaxation, making it a go-to remedy for anyone seeking to unwind and rejuvenate.

• Muscle Recovery: Heat therapy relaxes muscles and reduces soreness, making saunas a popular choice for athletes and active individuals.
• Detoxification: Sweating helps the body remove toxins, which can support clearer skin and overall health.
• Improved Circulation: The heat from a sauna increases blood flow, which helps with muscle recovery, skin health and heart function.
• Stress Relief: Time spent in a sauna can reduce cortisol, the body’s primary stress hormone, helping to alleviate stress.
• Enhanced Immunity: Regular sauna use is linked to an increased production of white blood cells, which help the body fight off infections.

Health Benefits of a Sauna: How Does it Work?

Saunas work by using high temperatures to create a controlled environment where the body can experience the benefits of heat. But how does a sauna work?

• Muscle Relaxation and Pain Relief: The heat in a sauna promotes muscle relaxation. It does this by increasing blood flow, which helps to deliver oxygen and nutrients to muscles, aiding in recovery and reducing soreness. The heat also triggers the production of heat shock proteins, which help repair damaged tissues and reduce inflammation.
• Cardiovascular Health: Saunas simulate moderate exercise by raising the heart rate and expanding blood vessels, which enhances blood circulation. As with muscle relaxation, here, blood flow increases, allowing oxygen and nutrients to reach tissues more efficiently. This effect is beneficial for heart health, potentially lowering blood pressure and improving overall cardiovascular function
• Mental Health Benefits: The calming heat from a sauna helps to reduce stress by lowering cortisol levels, the body’s primary stress hormone. At the same time, the heat triggers the release of endorphins, which act as natural painkillers and mood elevators. Regular sauna use is thought to contribute to a sense of well-being, aiding in the reduction of anxiety and promoting relaxation

Health Benefits of a Sauna: How Does it Work?

Saunas work by using high temperatures to create a controlled environment where the body can experience the benefits of heat. But how does a sauna work?

• Muscle Relaxation and Pain Relief: The heat in a sauna promotes muscle relaxation. It does this by increasing blood flow, which helps to deliver oxygen and nutrients to muscles, aiding in recovery and reducing soreness. The heat also triggers the production of heat shock proteins, which help repair damaged tissues and reduce inflammation.
• Cardiovascular Health: Saunas simulate moderate exercise by raising the heart rate and expanding blood vessels, which enhances blood circulation. As with muscle relaxation, here, blood flow increases, allowing oxygen and nutrients to reach tissues more efficiently. This effect is beneficial for heart health, potentially lowering blood pressure and improving overall cardiovascular function
• Mental Health Benefits: The calming heat from a sauna helps to reduce stress by lowering cortisol levels, the body’s primary stress hormone. At the same time, the heat triggers the release of endorphins, which act as natural painkillers and mood elevators. Regular sauna use is thought to contribute to a sense of well-being, aiding in the reduction of anxiety and promoting relaxation

Heat and Ice Therapy

Alongside heat therapy from a sauna, many choose ice therapy too, using hot and cold treatments one after the other. This technique is especially helpful for recovery after exercise or injury. It works by affecting the body’s blood flow and nervous system, helping you heal faster and feel better.

How Heat Therapy Works:

When you use heat, like in a sauna, your body’s temperature increases. This helps muscles heal and reduces pain. Heat also helps relax your body and reduce stress by activating the part of your nervous system that helps you rest, digest food and recover.

How Ice Therapy Works:

When you use cold therapy, like an ice bath, your body’s blood vessels tighten, reducing blood flow to the muscles. Cold therapy activates the part of your nervous system responsible for the "fight or flight" response. This gives you a quick energy boost, helps fight off fatigue, and speeds up recovery by reducing swelling and preventing muscle damage.

The Hot-Cold Cycle:

Switching quickly between hot and cold causes your body to go back and forth between these two nervous system responses. This improves blood circulation and speeds up recovery by removing waste products like lactic acid from the muscles. The combination of these hot and cold responses helps get more oxygen and nutrients to your muscles. It’s like giving your blood vessels a workout, improving their health and helping your body handle stress better.

Heat and Ice Therapy

Alongside heat therapy from a sauna, many choose ice therapy too, using hot and cold treatments one after the other. This technique is especially helpful for recovery after exercise or injury. It works by affecting the body’s blood flow and nervous system, helping you heal faster and feel better.

How Heat Therapy Works:

When you use heat, like in a sauna, your body’s temperature increases. This helps muscles heal and reduces pain. Heat also helps relax your body and reduce stress by activating the part of your nervous system that helps you rest, digest food and recover.

How Ice Therapy Works:

When you use cold therapy, like an ice bath, your body’s blood vessels tighten, reducing blood flow to the muscles. Cold therapy activates the part of your nervous system responsible for the "fight or flight" response. This gives you a quick energy boost, helps fight off fatigue, and speeds up recovery by reducing swelling and preventing muscle damage.

The Hot-Cold Cycle:

Switching quickly between hot and cold causes your body to go back and forth between these two nervous system responses. This improves blood circulation and speeds up recovery by removing waste products like lactic acid from the muscles. The combination of these hot and cold responses helps get more oxygen and nutrients to your muscles. It’s like giving your blood vessels a workout, improving their health and helping your body handle stress better.

How to Practice Hot and Cold Therapy

Wondering how to start with hot and cold therapy? Here are a few ways to try it out. Remember to always practice safely, especially when near the sea, rivers or lakes.

• Visit a Sauna with Cold Baths: Many saunas are offered alongside cold plunge pools. Alternating between the two can create a revitalizing experience.
• Sauna by the Sea: If you’re near the ocean, some coastal saunas are set up with immediate access to cold seawater, perfect for a quick, refreshing dip after warming up.
• Home Practice: Try a hot shower followed by a quick ice bath at home. The mix of hot and cold temperatures can improve circulation and provide a natural energy boost.

How to Practice Hot and Cold Therapy

Wondering how to start with hot and cold therapy? Here are a few ways to try it out. Remember to always practice safely, especially when near the sea, rivers or lakes.

• Visit a Sauna with Cold Baths: Many saunas are offered alongside cold plunge pools. Alternating between the two can create a revitalizing experience.
• Sauna by the Sea: If you’re near the ocean, some coastal saunas are set up with immediate access to cold seawater, perfect for a quick, refreshing dip after warming up.
• Home Practice: Try a hot shower followed by a quick ice bath at home. The mix of hot and cold temperatures can improve circulation and provide a natural energy boost.

How Frequent Should Sessions Be to Enjoy the Health Benefits of a Sauna?

For most people, the health benefits of a sauna can come from regular use - around 2-3 times per week. Each session can last 15-20 minutes, although beginners may want to start shorter.

What to Bring to the Sauna

It’s important to make sure you have the right things with you on your trip to the sauna. Here’s a quick checklist:
• Towel: For sitting on and drying off afterward.
• Water Bottle: Saunas can be dehydrating, so it’s essential to stay hydrated.
• Slip-on Footwear: To keep your feet clean and comfortable.
• Swimwear: For saunas that require modesty, or shared spaces.
• Change of Clothes: To feel fresh after your session.

How Frequent Should Sessions Be to Enjoy the Health Benefits of a Sauna?

For most people, the health benefits of a sauna can come from regular use - around 2-3 times per week. Each session can last 15-20 minutes, although beginners may want to start shorter.

What to Bring to the Sauna

It’s important to make sure you have the right things with you on your trip to the sauna. Here’s a quick checklist:
• Towel: For sitting on and drying off afterward.
• Water Bottle: Saunas can be dehydrating, so it’s essential to stay hydrated.
• Slip-on Footwear: To keep your feet clean and comfortable.
• Swimwear: For saunas that require modesty, or shared spaces.
• Change of Clothes: To feel fresh after your session.

Maximizing the Health Benefits of Sauna: Essential Recovery Tips

After enjoying a sauna session, your body needs time and care to fully benefit from the heat exposure. Recovery practices help restore hydration, ease muscle tension, and support the body's natural healing processes. Below are key steps you can take to ensure you maximize the benefits of your sauna experience.

Rehydrate: Drink Water or Electrolyte Beverages

After spending time in a sauna, your body loses fluids through sweat. Rehydrating is crucial to restore your body’s water balance and prevent dehydration. While water is essential, drinks that contain electrolytes (such as sports drinks or coconut water) can also help. Electrolytes help replace minerals like sodium, potassium, and magnesium, which are lost in sweat.

Try this: Drink a glass of water immediately after your sauna session. For enhanced recovery, opt for an electrolyte drink to replenish minerals and keep your body functioning at its best.

Rest: Allow Your Body to Cool Down

Heat from the sauna raises your body temperature, which places stress on your cardiovascular system. Taking time to cool down and allow your body to adjust is important for preventing overheating or sudden drops in blood pressure.

Try this: Take 10 to 15 minutes to relax in a cool, calm space. You can lie down or sit comfortably while your body’s temperature normalizes. Avoid jumping into intense activity right away to give your body time to recover.

Maximizing the Health Benefits of Sauna: Essential Recovery Tips

After enjoying a sauna session, your body needs time and care to fully benefit from the heat exposure. Recovery practices help restore hydration, ease muscle tension, and support the body's natural healing processes. Below are key steps you can take to ensure you maximize the benefits of your sauna experience.

Rehydrate: Drink Water or Electrolyte Beverages

After spending time in a sauna, your body loses fluids through sweat. Rehydrating is crucial to restore your body’s water balance and prevent dehydration. While water is essential, drinks that contain electrolytes (such as sports drinks or coconut water) can also help. Electrolytes help replace minerals like sodium, potassium, and magnesium, which are lost in sweat.

Try this: Drink a glass of water immediately after your sauna session. For enhanced recovery, opt for an electrolyte drink to replenish minerals and keep your body functioning at its best.

Rest: Allow Your Body to Cool Down

Heat from the sauna raises your body temperature, which places stress on your cardiovascular system. Taking time to cool down and allow your body to adjust is important for preventing overheating or sudden drops in blood pressure.

Try this: Take 10 to 15 minutes to relax in a cool, calm space. You can lie down or sit comfortably while your body’s temperature normalizes. Avoid jumping into intense activity right away to give your body time to recover.

Rinse Off: Shower or Bathe

During a sauna session, your body sweats as it tries to cool itself down. This sweat carries out impurities, but it also coats your skin with salt and oils. A shower or bath after your sauna helps cleanse the skin, removing any residue and refreshing your body.

Try this: enjoy a cleansing shower after your sauna to rinse off sweat. It’s the perfect opportunity to exfoliate legs and feet, leaving your skin feeling refreshed.

Foot Care Routine: Care for What Moves You

Post-heat therapy is the perfect time to give your feet the attention they deserve. Taking a moment to care for your feet can help you feel fully rejuvenated after your sauna.

Try this: After a sauna session, enjoy a warm foot soak with Relaxing Bath Salts, followed by using our Exfoliating Scrub and Nourishing Foot Balm. Consider incorporating our Signature Foot Massage to further relax both body and mind.

Rinse Off: Shower or Bathe

During a sauna session, your body sweats as it tries to cool itself down. This sweat carries out impurities, but it also coats your skin with salt and oils. A shower or bath after your sauna helps cleanse the skin, removing any residue and refreshing your body.

Try this: enjoy a cleansing shower after your sauna to rinse off sweat. It’s the perfect opportunity to exfoliate legs and feet, leaving your skin feeling refreshed.

Foot Care Routine: Care for What Moves You

Post-heat therapy is the perfect time to give your feet the attention they deserve. Taking a moment to care for your feet can help you feel fully rejuvenated after your sauna.

Try this: After a sauna session, enjoy a warm foot soak with Relaxing Bath Salts, followed by using our Exfoliating Scrub and Nourishing Foot Balm. Consider incorporating our Signature Foot Massage to further relax both body and mind.

Experience the Health Benefits of a Sauna

Saunas offer a powerful combination of relaxation and health benefits, making them a valuable tool in any wellness routine. From boosting muscle recovery and circulation to reducing stress and promoting mental clarity, the science-backed advantages of heat therapy or heat and ice therapy are well documented. Will you be trying out a sauna? We’d love to hear how you incorporate BIRKENSTOCK Care Essentials into your sessions. Share your favorite products with us @BIRKENSTOCKCareEssentials. And as you continue to enjoy the benefits of saunas, remember to listen to your body, stay hydrated, and embrace this ancient practice for its ability to rejuvenate both the body and mind.

Experience the Health Benefits of a Sauna

Saunas offer a powerful combination of relaxation and health benefits, making them a valuable tool in any wellness routine. From boosting muscle recovery and circulation to reducing stress and promoting mental clarity, the science-backed advantages of heat therapy or heat and ice therapy are well documented. Will you be trying out a sauna? We’d love to hear how you incorporate BIRKENSTOCK Care Essentials into your sessions. Share your favorite products with us @BIRKENSTOCKCareEssentials. And as you continue to enjoy the benefits of saunas, remember to listen to your body, stay hydrated, and embrace this ancient practice for its ability to rejuvenate both the body and mind.