Saunas are more than just small heated rooms; they are sanctuaries of wellness that offer a plethora of physical and mental benefits.
Whether you are a seasoned sauna user or considering your inaugural session, this guide will uncover the science and benefits behind saunas, how hot a sauna should be, different sauna protocols, the importance of contrast therapy, and even insight from well-known gurus like Dr Huberman, Susanna Soeberg as well as Joe Rogan.
Drawing from scientific research, expert opinions, and practical advice, we will explore how heat stress, recovery, and the use of saunas can enhance various aspects of your life.
Unveiling the Magic of Saunas
A sauna is essentially a room or house designed to provide dry or wet heat sessions. Saunas are typically categorized into three main types:
Traditional Saunas: These saunas use hot rocks or steam to elevate the air temperature, indirectly heating your body.
Infrared Saunas: Infrared saunas use lamps to heat your body directly. Infrared waves, a form of electromagnetic radiation, penetrate deep into your tissues, offering a range of health benefits.
Steam Saunas: Steam saunas, also known as steam rooms, create steam by heating water to produce moist heat. The humidity in steam saunas offers a different experience compared to dry heat saunas.
The Therapeutic Benefits of Saunas
Saunas have garnered recognition for their numerous health advantages. Here are some of the notable benefits of saunas:
Detoxification: Saunas induce sweating, aiding in the removal of toxins, including heavy metals such as lead, mercury, and arsenic.
Circulation Improvement: The heat in saunas dilates blood vessels and increases blood flow, potentially reducing inflammation.
Stress Reduction: Sauna sessions can alleviate stress and promote relaxation, releasing endorphins, the body's natural mood enhancers.
Pain Relief: Sauna use can relieve muscle tension, making it an effective therapy for conditions like arthritis and fibromyalgia.
Sleep Enhancement: Sauna sessions have been linked to improved sleep quality, potentially aiding those who struggle with sleep disturbances.
Mental Clarity: Saunas can sharpen cognitive function, enhancing mental clarity and focus.
Immune System Boost: Regular sauna sessions can bolster the immune system by increasing white blood cell production, making it more effective at fighting off infections.
How Hot Should a Sauna Be?
One of the most crucial aspects of a successful sauna session is getting the temperature right. Sauna temperature can significantly influence the benefits you gain and your overall experience. The ideal temperature for a sauna can vary depending on your personal preferences and the type of sauna you are using. Let's delve into the specifics:
Traditional Saunas
In a traditional sauna, temperatures typically range from 70 to 90 degrees Celsius (160 to 194 degrees Fahrenheit). The average person can tolerate about 10-20 minutes in these saunas at such temperatures. Extended periods of heat exposure, such as more than 20 minutes, should be avoided, as they can lead to dehydration and potentially cause heatstroke.
Research suggests that, for optimal health benefits, sauna usage should aim for approximately 57 minutes of heat exposure per week, spread over 3-4 sessions. A 15-20 minute session at 70-90 degrees Celsius is typically recommended to produce the desired benefits of sauna use. However, some individuals may find that they can tolerate hotter temperatures for shorter periods. Listening to your body is essential, and if you start feeling nauseous, lightheaded, or dizzy, it is time to exit the sauna.
Infrared Saunas
In contrast to traditional saunas, the ideal temperature range for an infrared sauna typically falls between 60-75 degrees Celsius (140-167 degrees Fahrenheit). As infrared saunas use radiant heat, which is less intense than the air in traditional saunas, sessions in infrared saunas can be longer than those in traditional saunas. Typical sessions last between 20-45 minutes, depending on your personal preferences. Still, it is crucial to pay close attention to your body's cues and avoid pushing yourself too hard, especially if you are new to sauna use.
Steam Saunas (Steam Rooms)
Steam saunas, also known as steam rooms, maintain a lower temperature compared to traditional and infrared saunas. Steam rooms are typically kept at a temperature range of 110 to 120 degrees Fahrenheit (43 to 49 degrees Celsius). The humidity level is significantly higher, creating a mist-like atmosphere, which can be beneficial for respiratory health.
Scientific Insights into Sauna Temperature
Numerous scientific studies have investigated the effects of sauna temperature on the human body. A few notable studies provide insights into the optimal temperature range for sauna sessions:
A study published in the "Journal of Human Hypertension" found that saunas operating at 80 degrees Celsius (176 degrees Fahrenheit) for 15 minutes significantly reduced systolic and diastolic blood pressure, indicating the cardiovascular benefits of saunas at this temperature.
Research from the "International Journal of Occupational Medicine and Environmental Health" revealed that sauna bathing at temperatures between 80-90 degrees Celsius improved the vascular function of participants. This effect is vital for cardiovascular health.
A study published in "Temperature: Multidisciplinary Biomedical Journal" highlighted the effectiveness of saunas in promoting heat acclimation. By gradually increasing the sauna temperature from 75 to 100 degrees Celsius (167 to 212 degrees Fahrenheit), the study demonstrated how saunas can enhance tolerance to high temperatures.
A paper published in the "European Journal of Applied Physiology" showed that exposure to 80 degrees Celsius for 30 minutes in a sauna is effective in increasing endurance in athletes. This suggests that sauna temperature can influence athletic performance positively.
Safety and Hydration
Regardless of the type of sauna or the temperature you prefer, safety and hydration are paramount during sauna sessions. Due to the high temperatures and the resulting profuse sweating, it is crucial to drink plenty of fluids before and after your sauna session to prevent dehydration. Staying well-hydrated is especially important as you lose significant electrolytes while sweating in the sauna.
Listening to your body is essential. If you start feeling dizzy, lightheaded, or uncomfortable, exit the sauna immediately. Prolonged exposure to high heat can lead to heatstroke, which can be life-threatening. Pay close attention to your body's signals and remember that sauna use should be a safe and enjoyable experience.
Contrast Therapy - The Synergy of Hot and Cold
Another intriguing approach to sauna use is contrast therapy. This method involves alternating between hot and cold environments, such as sauna and cold plunges or showers. The contrast between extreme temperatures stimulates various physiological responses that can enhance your health.
A study conducted by Danish scientist Dr. Susanna Søberg investigated the effects of contrast therapy on the human body. Her research found that contrast therapy, especially when ending with a cold plunge, increased the presence of brown adipose tissue (BAT) in participants. BAT is essential for calorie and fat burning, making it an attractive option for those aiming to lose weight or athletes looking to lean out.
The Optimal Contrast Therapy Protocol
Contrast therapy involves a specific sequence of hot and cold exposure. Here's a basic protocol to help you get started:
Begin with the Sauna: Spend around 15 minutes in a sauna at a temperature between 80-90 degrees Celsius.
Transition to the Cold Plunge: Follow the sauna session with 1-2 minutes in a cold plunge or cold shower (6-10 degrees Celsius).
Repeat: Cycle through the sauna and cold plunge or shower 3-5 times.
This approach to contrast therapy provides several benefits, including improved recovery, enhanced mood, and better sleep quality. It's essential to pay attention to your body's response and not rush through the process. Use your breath as a guide, rather than relying on a specific time limit, to avoid pushing yourself beyond your limits.
Insights from the Experts
Well-known individuals and experts have shared their insights into the world of saunas and heat therapy, shedding light on the remarkable benefits these practices offer. Here's what some of them have to say:
Dr. Rhonda Patrick - A renowned biochemist specializing in health and wellness, Dr. Rhonda Patrick emphasizes the role of saunas in enhancing heat acclimation, cognitive function, and metabolic health.
"Regular sauna use can increase heat tolerance, boost mood, and enhance cognitive function."
Dr. Andrew Huberman - A distinguished neuroscientist, Dr. Andrew Huberman highlights the influence of saunas on the autonomic nervous system and their ability to activate the parasympathetic nervous system, fostering relaxation and recovery.
"Sauna therapy can activate the parasympathetic nervous system, promoting relaxation, recovery, and reduced stress."
Joe Rogan - A well-known podcaster, comedian, and fitness enthusiast, Joe Rogan has spoken about his personal experiences with saunas and how he incorporates them into his wellness routine.
"I love going in the sauna. I feel amazing after a sauna."
The Holistic Approach to Sauna and Heat Stress
The use of saunas and heat stress in health and wellness offers a multifaceted approach to improve various aspects of well-being. It's not just about the heat; it's about how it promotes recovery, relaxation, and revitalization.
From scientific research and expert guidance to personal experiences shared by individuals like Joe Rogan, the world of saunas and heat therapy continues to unfold, offering numerous opportunities for individuals to enhance their physical and mental health.