Are Saunas Good for You?

How hot are saunas?

Sauna bathing involves exposure to high temperatures, often ranging from 113 degrees Fahrenheit (F) to 212 degrees F (45-100 degrees Celsius). There are different types of saunas, including wet, dry, and infrared varieties. Wet saunas (or steam saunas) are characterized by high levels of humidity, while dry saunas have a lower relative humidity of 10-20%. Traditional saunas use heaters or wood stoves to heat the ambient air, while infrared saunas use heating elements to produce infrared radiation. Since infrared radiation is able to penetrate skin more effectively than warmed air, infrared saunas typically achieve lower ambient temperatures than traditional saunas. Because of this, people who use infrared saunas experience sweating at lower temperatures than users of traditional saunas, and infrared saunas are often described as being more comfortable than traditional saunas.

What are the benefits of saunas?

Saunas are often used for relaxation and can also enhance sleep quality when used before going to bed. The heightened body temperature caused by sauna exposure results in a temporary reduction in blood pressure, a faster heart rate, and increased levels of cortisol, norepinephrine, and other biologically active chemicals that can affect our immunity, inflammation, and oxidative stress. Due to these changes, regular sauna use may be associated with improvements in heart and lung condition, hormonal function, and immune system activity, although additional research is needed to better define how sauna use affects our overall health.

What are the benefits of an infrared sauna?

Infrared saunas use infrared rays to heat exposed skin. Since infrared radiation can pass through skin more efficiently than warmed air, infrared saunas can maintain lower temperatures than traditional saunas. The relatively lower temperatures of infrared saunas make these devices more comfortable to use than traditional saunas.

Is a sauna good for a cold?

Some studies suggest that raising the temperature inside the mouth may be effective in treating cold symptoms, but neither sauna bathing nor steam inhalation have been proven to treat symptoms of common cold viruses. Additionally, current evidence suggests that the inhalation of hot air while in a sauna does not affect the severity of cold symptoms. At this time, there is no medical literature supporting the use of saunas to prevent or treat respiratory viral infections, including COVID-19.

Are saunas good for detoxification?

Toxic elements are found in blood, urine, and sweat. Since the heat exposure from saunas can increase sweating, some people believe that the excessive sweating caused by sauna use can enhance the removal of toxic heavy metals from the body. In one study, the excretion of cadmium, lead, and aluminum was greater in sweat than in urine. This suggests that sweating, including that caused by sauna use, might be an effective method of toxin elimination. Unfortunately, there is no proof that sweat-induced toxin elimination is associated with actual health benefits. In addition, the use of saunas as a detoxification method has not been investigated extensively, and some studies have found that excretion of heavy metals through sweat is actually greater during exercise than during sauna exposure. For now, there is no conclusive evidence that sauna use is an effective detoxification method.

Do saunas help you lose weight?

Sauna use causes sweating, which peaks after approximately fifteen minutes of sauna exposure and results in an average of one pound of fluid loss. While this may cause temporary weight loss, it can also result in dehydration and loss of essential nutrients like magnesium, sodium, and iron. To avoid dehydration associated with sauna exposure, individuals should consume fluids during and after sauna use.

Who should not use a sauna?

Alcohol consumption around the time of sauna use may increase the risk of sudden death. Because of this, sauna use should be avoided during periods of alcohol consumption. Individuals with low blood pressure should use caution when using a sauna, as a temporary decrease in blood pressure can occur after sauna use. People who use transdermal medication patches, such as nicotine and nitroglycerin patches, should avoid the use of saunas while on these medications. The heat generated by sauna exposure causes an increase in blood flow to the skin surface, which can enhance the body’s absorption of the medication contained within these patches. Stimulants, including cocaine and amphetamines, can alter the body’s response to heat exposure. The combination of sauna exposure and stimulant use may result in life-threatening hyperthermia and death. Children and pregnant women are generally advised to avoid sauna use, as the heat exposure from saunas may be harmful to the fetus and can also cause low blood pressure, fainting, and cardiac arrest in children.  

What should I do if I have questions about using a sauna for detoxification?

For questions about poisoning from heavy metals and other toxins, get guidance from Poison Control immediately. Help from Poison Control is available at www.poison.org and by phone at 1-800-222-1222. Both options are free, confidential, and available 24 hours a day.

Kelly Johnson-Arbor, MD
Medical Toxicologist

For media inquiries, please contact Krista Osterthaler at osterthaler@poison.org.