Sauna Claims and Benefits

"Sauna use has been linked to a variety of health benefits, including reduced risk of cardiovascular and neurodegenerative diseases, improved blood pressure, and potential benefits for athletic performance and muscle mass preservation. Emerging evidence suggests that these benefits may be linked to the way sauna use mimics physiological responses to exercise and promotes heat shock protein production.

Here's a more detailed look at the potential benefits:

Cardiovascular Health:

Sauna bathing has been associated with reduced risk of cardiovascular disease (CVD) and all-cause mortality.
Studies have shown that men who used the sauna four to seven times per week had a significantly lower risk of death from cardiovascular causes.
Sauna use may improve blood pressure and cardiorespiratory fitness, potentially complementing the benefits of exercise.

Neurodegenerative Diseases:

Regular sauna use may have a protective effect against neurodegenerative diseases like Alzheimer's and dementia.
Heat shock proteins, which are produced during sauna use, have been shown to inhibit the early aggregation of amyloid beta 42 and reduce amyloid beta plaque toxicity, a key factor in Alzheimer's disease.

Athletic Performance and Muscle Mass:

Sauna use can mimic the physiological responses induced during exercise, potentially improving endurance and promoting muscle mass retention.
Heat stress from sauna use may lead to increased growth hormone production, which plays a role in muscle growth and reducing muscle loss.

Other Potential Benefits:

Sauna use may improve mood and reduce symptoms of anxiety and depression.
Sauna bathing can lead to the production of heat shock proteins, which play a role in various cellular processes, including tissue repair and stress response.
Sauna use may also have anti-inflammatory and detoxifying properties.

Important Considerations:

It's crucial to stay hydrated before, during, and after sauna use.
Individuals with certain health conditions should consult with their doctor before using a sauna.
While sauna use is generally safe for most adults, it's important to start with shorter sessions and gradually increase the duration and frequency as tolerated.
The benefits of sauna use may be enhanced when combined with exercise.

Where to find more information:

The Mayo Clinic Proceedings published a review on the cardiovascular and other health benefits of sauna bathing.
FoundMyFitness has published numerous articles, videos, and studies on sauna use and its health benefits.
The Huberman Lab podcast has also discussed the benefits of sauna use and optimal practices.

Additional peer-reviewed research backing up claims made on product pages:

Muscle Recovery

· A post-exercise infrared sauna session improves recovery of neuromuscular performance and muscle soreness after resistance exercise training – Essi K. Ahokas et al., Biology of Sport (2023). This randomized crossover study found that male athletes who sat in an infrared sauna (≈43°C) for 20 minutes after intense resistance exercise showed better next-day performance and less muscle soreness compared to passive rest[1]. The sauna session attenuated the normal drop in explosive power (countermovement jump performance) and significantly reduced perceived muscle soreness by the following day[1]. Notably, the post-exercise sauna did not hinder autonomic nervous system recovery, suggesting it can safely enhance muscle recovery and readiness[2].

· The Difference Effect of Recovery in Warm Water and Aroma Therapy Sauna Recovery against Decreased Lactic Acid Levels after Submaximal Physical Activity – Ardo Y. Putra, Hari Setijono, Edy Mintarto, BIoHS Journal (2020). In this trial, young men performed vigorous exercise followed by either warm water immersion or a 5–10 minute aromatherapy sauna session. Both recovery methods helped clear blood lactate (a marker of muscle fatigue), with the sauna group’s lactic acid levels dropping from ~9.36 mMol/L pre-exercise to 5.28 after 5 minutes and 3.12 after 10 minutes post-exercise[3]. This represented a significant reduction in lactate accumulation (p < 0.05) for the sauna users, indicating that even a brief sauna bath can accelerate metabolic recovery after strenuous activity[4]. (Warm water immersion led to slightly greater lactate reduction, but sauna therapy still notably hastened post-exercise lactate clearance.)

Detoxification (Heavy Metals & Toxins)

· Arsenic, Cadmium, Lead, and Mercury in Sweat: A Systematic Review – Margaret E. Sears et al., J. of Environmental and Public Health (2012). This comprehensive review examined 24 studies on toxic heavy metal excretion through sweating. It concludes that sweating (induced via heat or exercise) can effectively eliminate certain heavy metals from the body[5]. In individuals with high toxic exposures, sweat concentrations of metals like arsenic, cadmium, lead, and mercury often exceeded those found in blood or urine[5]. Notably, one case report showed that repeated sauna sessions normalized elevated mercury levels in a patient[6]. The authors affirm that induced sweating is a low-risk method that “deserves consideration for toxic element detoxification”[6].

· Excretion of Ni, Pb, Cu, As, and Hg in Sweat under Two Sweating Conditions – Wen-Hui Kuan et al., Int. J. Environ. Res. Public Health (2022). Researchers collected sweat from 12 healthy young adults either during dynamic exercise (treadmill running) or passive heat exposure in a sauna. The analysis confirmed that significant amounts of heavy metals — including nickel, lead, copper, and arsenic — are excreted in human sweat under both conditions[7]. Participants sitting in a 20-minute sauna session did eliminate toxins via sweat, though concentrations of certain metals (Ni, Pb, Cu, As) were higher during exercise-induced sweating than sauna-induced sweating[8]. Mercury excretion was similar in both scenarios. These findings demonstrate that sauna bathing (a “static” hot environment) promotes removal of heavy metals from the body through perspiration, supporting the role of heat-based saunas in detoxification regimens[9].

Weight Loss (Caloric Burn & Metabolic Effects)

· Correlations between Repeated Use of Dry Sauna for 4 x 10 Minutes, Physiological Parameters, Anthropometric Features, and Body Composition in Young Sedentary and Overweight Men – Robert Podstawski et al., BioMed Research Int. (2019). This study measured energy expenditure during sauna bathing. Sedentary overweight men underwent four consecutive 10-minute dry sauna sessions (with short cooling breaks in between). Remarkably, their caloric burn increased in each session: about 73, 94, 115, and 131 kcal were burned in the 1st through 4th ten-minute bouts, respectively[10]. In total, roughly 400+ calories were expended across ~40 minutes of sauna bathing. Heart rate and oxygen consumption rose significantly, indicating that heat exposure in a sauna can elevate metabolism similar to moderate-intensity exercise. These results suggest that regular sauna use may aid weight management by modestly increasing daily caloric burn and boosting metabolic rate.

· 30‐Minute Sauna Session Caloric Expenditure (Complementary Therapies in Medicine, 2015) – In a 2015 peer-reviewed study (as referenced in a summary of sauna benefits), researchers reported that a 30-minute sauna session can cause an average burn of about 300–500 calories, depending on the individual’s size and conditions[11]. The sauna’s high heat induces thermogenesis (heat production) and sweating, which require the body to expend energy. While much of the immediate weight loss from a single sauna session is due to water loss through sweat, the elevated heart rate and energy expenditure contribute to actual calorie burning. When used alongside proper diet and exercise, frequent sauna bathing could modestly assist with fat loss or weight maintenance by increasing overall energy output. (Indeed, one university study found that regular infrared sauna sessions (~3–5 times per week) over several weeks led to a roughly 4% reduction in body fat on average, compared to no change in a control group[12].)

Relaxation & Stress Reduction

· Endocrine Effects of Repeated Hot Thermal Stress and Cold Water Immersion in Young Adult Men – Robert Podstawski et al., American Journal of Men’s Health (2021). This study looked at how regular sauna bathing (with cold plunges in between) influences stress hormones. Thirty men underwent four rounds of Finnish sauna (12 min at ~90°C) each followed by a brief cold water immersion. After this regimen, participants’ serum cortisol (the primary stress hormone) dropped dramatically – from an average ~13.6 µg/dL before sauna to ~9.7 µg/dL after the session[13]. This ~30% reduction in cortisol was statistically significant. No adverse changes were noted in other hormones (e.g. testosterone or prolactin)[14]. The findings suggest that repeated sauna use can induce a state of relaxation by blunting stress-hormone levels. In essence, regular heat exposure helped lower physiological stress, which may partly explain the calm, stress-relief effect many people report from saunas.

· A study on neural changes induced by sauna bathing: Neural basis of the “totonou” state – Ming Chang et al., PLOS One (2023). This recent study from Japan investigated the so-called “totonou” state – a term describing the profound mental relaxation and well-being often experienced after alternating sauna and cold plunge sessions. Participants completed three cycles of hot sauna bathing and cold-water immersion, while researchers measured mood and brain activity. The results showed “intense feelings of happiness” and enhanced relaxation reported immediately after the sauna sessions[15]. EEG readings revealed increases in alpha and theta brainwave activity during post-sauna rest, patterns associated with calm and positive emotional states. Participants also showed changes in attention-related brain signals (e.g. a reduced p300 amplitude), consistent with deep relaxation. In summary, the heat stress (followed by cold) produced a measurable neuroendocrine response corresponding to elevated mood, mental clarity, and reduced stress – objectively confirming the relaxation and stress-relief benefits long attributed to sauna use.

Sources: Peer-reviewed studies as cited above[1][3][5][7][10][11][13][15]. Each reference supports the stated health benefits of steam or heat-based saunas in the areas of muscle recovery, detoxification, weight loss, and stress reduction.

[1] [2] A post-exercise infrared sauna session improves recovery of neuromuscular performance and muscle soreness after resistance exercise training - PubMed

https://pubmed.ncbi.nlm.nih.gov/37398966/

[3] [4] The Difference Effect of Recovery in Warm Water and Aroma Therapy Sauna Recovery against Decreased Lactic Acid Levels after Submaximal Physical Activity | Britain International of Humanities and Social Sciences (BIoHS) Journal

http://biarjournal.com/index.php/biohs/article/view/185

[5] [6] Arsenic, Cadmium, Lead, and Mercury in Sweat: A Systematic Review - PMC

https://pmc.ncbi.nlm.nih.gov/articles/PMC3312275/

[7] [8] [9] Excretion of Ni, Pb, Cu, As, and Hg in Sweat under Two Sweating Conditions - PMC

https://pmc.ncbi.nlm.nih.gov/articles/PMC8998800/

[10] Correlations between Repeated Use of Dry Sauna for 4 x 10 Minutes, Physiological Parameters, Anthropometric Features, and Body Composition in Young Sedentary and Overweight Men: Health Implications - PMC

https://pmc.ncbi.nlm.nih.gov/articles/PMC6360547/

[11] Does Sauna Burn Calories? Losing Weight with Heat Exposure

https://www.thepsycle.com/blogs/sauna/does-sauna-burn-calories-losing-weight-with-heat-exposure

[12] Microsoft Word - Binghampton University Weight Loss Study.doc

https://infraredsauna.com/wp-content/uploads/2020/08/weightlossstudy.pdf

[13] [14] Endocrine Effects of Repeated Hot Thermal Stress and Cold Water Immersion in Young Adult Men - PMC

https://pmc.ncbi.nlm.nih.gov/articles/PMC8047510/

[15] A study on neural changes induced by sauna bathing: Neural basis of the “totonou” state | PLOS One

https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0294137