Getting too comfortable can actually make us weaker
Our body thrives on stress and needs occasional exposure to natural, unfiltered elements.
Just as artificial light has blurred the distinction between day and night—disrupting our circadian rhythm—overuse of climate control systems erases the seasons. We now spend most of the year indoors, at a consistent temperature, whether it’s summer or winter.
Saunas have been used for medicinal purposes for millennia, from Roman baths and Russian banyas to Japanese mushi-buro and Aztec temazcal.
Our ancestors intuited their benefits, and today, science confirms them.
1. Saunas help your immune system
In a time without antibiotics or sterilization techniques, saunas provided a natural refuge against harmful bacteria. In countries like Russia and Finland, many women used to give birth in saunas.
They not only eliminate environmental pathogens but also help fight off those already in our system. Raising body temperature is a natural defense—fever is not just a side effect of illness but part of its cure.
Our obsession with lowering fevers through medication is often misguided and may be counterproductive. Except in extreme cases, it’s better not to interfere with the body’s natural healing mechanisms.
The sauna can help protect against common colds and minor infections. Avoiding temperature extremes dulls our ability to regulate body heat, making us comfortable only within a narrow range. Controlled thermal stress, on the other hand, boosts our health and performance.
2. Saunas improve cardio performance
Temporarily raising body temperature isn’t just beneficial for overall health—it can enhance sports performance as well. You can do this either by training in hot conditions or through sauna sessions.
Sauna use results in several physiological adaptations that enhance aerobic capacity:
Better heat dissipation delays fatigue.
Increased blood flow, red blood cell count, and plasma volume—helping reduce heart rate during exercise.
Stimulates mitochondrial biogenesis, allowing greater energy production.
Promotes fat use over glycogen, preserving energy stores and delaying exhaustion.
A post-workout sauna session can amplify the benefits of your training. Systematic reviews also support heat acclimation as a method to improve aerobic performance and increase anaerobic threshold.
Examples:
Two 30-minute sauna sessions a week improved time to exhaustion by 32% in just three weeks.
Five consecutive sessions helped runners reduce their 2K race time.
3. Reduces Muscle Atrophy
Our body constantly breaks down and builds up protein. Muscle gain depends on the balance between synthesis and breakdown.
While strength training and protein intake are key, heat can help by reducing protein degradation. Saunas trigger mechanisms that favor muscle preservation:
Increase growth hormone, with studies showing boosts of 140% to 1600%, depending on session length, temperature, and frequency.
Release heat shock proteins, which reduce oxidative stress and protect muscle mass. If you’re injured and unable to train, the sauna can help reduce muscle loss.
4. Saunas may help you live longer
All these benefits contribute to the most important metric: longevity.
Can sweating surrounded by naked people really help you live longer? Apparently, yes.
Multiple large studies associate regular sauna use with lower all-cause mortality. More frequent sessions correlate with greater benefits. While correlation doesn’t imply causation, animal studies and well-understood mechanisms support the link.
Sauna use also reduces death from cardiovascular disease, thanks to improved heart function and lower blood pressure.
5. Saunas and detox?
This is often a main attraction, though less impactful than many think.
Yes, some toxins are excreted through sweat, and sauna use may reduce mercury levels, but your liver and kidneys handle most detoxification. You’ll eliminate more toxins in the bathroom than in the sauna—but every bit helps.
It won’t directly cause fat loss, as weight lost is mostly water. However, sauna sessions increase metabolic rate and improve insulin sensitivity, which can support long-term fat loss.
6. It’s social too!
For the Romans, thermal baths were both medicinal and social. They were places for relaxed conversation and leisure.
Today, the sauna remains one of the few tech-free zones. Phones and tablets don’t mix well with steam, so you’ll have to talk. Remember: human connection is essential for well-being.
7. A little warning
ike cold exposure, heat is a stressor. Adaptation processes from extreme temperatures are beneficial—if kept within tolerable limits. Overdoing it can be dangerous.
Saunas are generally safe—even for pregnant women and those with heart conditions. Most problems arise from alcohol use, which should be avoided.
Start slow. Begin with 5–10 minute sessions and exit immediately if you feel dizzy or unwell.
Now, go sweat it out!