The hype has certainly been about saunas lately, with a rise in bathhouses and recovery centres. Hopping in a sauna or steam room in winter is appealing, yet is it healthy? In the pursuit of optimal wellness, health enthusiasts and biohackers often seek practices that boost their resilience. Deliberate exposure to heat promotes relaxation and physiological benefits.
Deliberate heat exposure is commonly experienced through saunas and steam rooms. These heat therapies have been integral to various cultures for centuries, and modern research is beginning to back up the health advantages. Now we can see that between recovery, performance, and longevity, deliberate heat exposure is emerging as a pillar in wellness routines.
Elite athletes have used heat therapy for recovery, not just for their meditative calm but for their cellular benefits, cardiovascular support, and resilience-building effects. With science catching up to ancient wisdom, it's worth exploring how heat becomes more than a comfort. It's a therapeutic tool.
Understanding Deliberate Heat Exposure
Deliberate heat exposure involves intentionally exposing the body to higher temperatures for some time. This practice is typically achieved through environments like saunas, steam rooms, or hot baths, and will stimulate specific physiological responses. The idea is that controlled heat stress can induce beneficial adaptations in the body, much like the effects of physical exercise.
Historically, cultures such as the Finns, Russians, and Japanese have used heat bathing rituals for both social and health reasons. In Finland, sauna bathing is a longstanding tradition, often associated with relaxation and human connection. Japan's practices highlight heat exposure as a cultural norm. These traditions bolster the belief in heat's therapeutic properties, with science quickly catching up.
The Science Behind Heat Exposure
Heat is mostly pleasurable at the right temperature, and this is due to cellular changes we experience. When the body is exposed to heat, several physiological changes occur:
- Increased Heart Rate and Blood Flow: Similar to moderate physical activity, heat exposure elevates heart rate and enhances blood circulation. This is great news for our heart and cardiovascular health.
- Activation of Heat Shock Proteins (HSPs): Heat exposure stimulates the production of HSPs, which play a crucial role in protein repair and cellular maintenance. HSPs are also called stress proteins, as these cells protect themselves from various stresses, including heat, cold, and low oxygen.
- Hormonal Adjustments: Regular sauna use has been linked to changes in hormone levels, including reductions in cortisol (a stress hormone). It has even been shown to increase growth hormone, which is vital for tissue repair and muscle growth.
- Metabolic Boost: Heat exposure can induce metabolic responses similar to those from exercise, such as increased calorie burn and fat oxidation.
These physiological responses contribute to the health benefits associated with deliberate heat exposure. The key is to learn how to use heat correctly and enhance rather than deplete.
Five Benefits of Sauna Use
1. Cardiovascular Health: Regular sauna use has been associated with improved heart health, including reduced blood pressure and a lower risk of cardiovascular diseases.
2. Enhanced Muscle Recovery: Post-exercise sauna sessions can aid in muscle relaxation and recovery, reducing soreness and promoting faster healing.
3. Detoxification: Sweating induced by heat exposure helps eliminate toxins from the body, supporting overall detoxification processes.
4. Improved Skin Health: The increased blood flow and sweating can lead to healthier skin by promoting the removal of impurities and enhancing nutrient delivery to skin cells.
5. Stress Reduction and Mental Clarity: The calming effects of sauna use can reduce stress levels and promote mental clarity, contributing to improved mood and cognitive function.
Cellular-Level Effects of Heat Exposure
A fair bit is going on beneath the surface when we head for a sweat session. On a cellular level, deliberate heat exposure triggers several adaptive responses:
- Heat Shock Proteins (HSPs): These proteins are upregulated during heat stress and assist in the repair and maintenance of cellular proteins, thereby enhancing cellular resilience.
- Mitochondrial Biogenesis: Heat exposure can stimulate the production of new mitochondria, the energy powerhouses of cells, improving energy metabolism.
- Autophagy: Heat exposure promotes autophagy, a process where cells remove damaged components, aiding in cellular maintenance and longevity.
These cellular adaptations contribute to the broader health benefits observed with regular sauna use.
Scientific Evidence Supporting Heat Exposure
There’s a lot to like about science, yet studies that support accessible therapies are some of the most exciting. You don’t need thousands of dollars, and saunas/steam rooms are popping up everywhere. Numerous studies have explored the health benefits of deliberate heat exposure:
> Cardiovascular Benefits: A study published in Mayo Clinic Proceedings found that regular sauna use is associated with a reduced risk of cardiovascular diseases, including hypertension and heart failure.
> Mental Health: Research indicates that sauna bathing may lower the risk of developing psychotic disorders and improve overall mental health.
> Longevity: A study in BMC Medicine suggests that frequent sauna use is linked to reduced mortality from cardiovascular events and all-cause mortality.
Methods of Deliberate Heat Exposure
OK, so we know heat is beneficial, so how should it be done? It is important to keep safety in mind to prevent dehydration and overheating. Several methods are available for deliberate heat exposure:
1. Traditional Saunas: Utilise dry heat, typically ranging from 80°C to 100°C. For most healthy adults, a sauna session lasting 15-20 minutes is generally recommended. However, it's crucial to listen to your body and adjust the time accordingly, especially if you're new to saunas or have any underlying health conditions. Beginners may want to start with shorter sessions of 5-10 minutes to allow their bodies to adjust to the heat.
2. Steam Rooms: Employ moist heat, often at lower temperatures but higher humidity.
3. Infrared Saunas: Use infrared light to penetrate the skin, heating the body directly.
4. Hot Baths: Submerge the body in hot water, providing heat exposure through immersion.
Among these, traditional saunas are the most widely practiced and studied method of heat exposure.
Tips For Heat Exposure
To fully reap the benefits of sauna use while minimising risks, preparation is key. Begin by hydrating well with water before your session, and consider supplementing with electrolytes—especially magnesium, sodium, and potassium—to support optimal nerve and muscle function. Because saunas promote heavy sweating, replenishing minerals is essential to avoid fatigue, dizziness, or cramping. Aim to drink at least one glass of water before entering the sauna and continue hydrating afterwards. A natural electrolyte powder or trace mineral drops can be added to your water for an extra boost, particularly after longer or more intense sessions.
For those integrating sauna into a skincare or detox routine, dry brushing beforehand can be highly effective. Using a natural-bristle brush, gently brush toward the heart to stimulate lymphatic drainage and exfoliate dead skin cells. Do this before entering the sauna, when your skin is dry and circulation is just beginning to rise.
As for duration, listen to your body: lightheadedness, excessive fatigue, or a pounding heart are signs it's time to step out. Most people benefit from 10–20 minutes per session, though experienced users may tolerate longer periods. Always allow your body to cool down gradually afterwards and avoid jumping into a cold shower immediately unless you're practicing contrast therapy intentionally.
Supporting Sauna Use for Health
Incorporating sauna sessions into a regular wellness routine can offer numerous health benefits. The physiological responses elicited by heat exposure, such as improved cardiovascular function, enhanced muscle recovery, and stress reduction, contribute to overall well-being. Additionally, the cultural and social aspects of sauna use can promote relaxation and mental clarity.
However, it's essential to approach sauna use with mindfulness. Individuals should stay hydrated, limit session durations to recommended guidelines, and consult healthcare providers if they have underlying health conditions. By practicing sauna use safely and consistently, individuals can harness its benefits to support a healthy lifestyle.
References
Laukkanen, T., Kunutsor, S. K., Kauhanen, J., & Laukkanen, J. A. (2015). Sauna bathing is associated with reduced cardiovascular mortality and improves risk prediction in men and women: A prospective cohort study. Mayo Clinic Proceedings, 90(12), 1610–1619. https://doi.org/10.1016/j.mayocp.2015.10.004
Heinonen, I., & Laukkanen, J. A. (2018). Heat exposure and cardiovascular health: A review of the evidence. Mayo Clinic Proceedings, 93(8), 1111–1121. https://doi.org/10.1016/j.mayocp.2018.04.008
Zhou, Y., Liu, Y., Liu, Z., & Li, X. (2021). Sauna bathing and mental health: Evidence from epidemiological and experimental studies. Comprehensive Psychiatry, 108, 152238. https://doi.org/10.1016/j.comppsych.2021.152238
Kauhanen, J., Laukkanen, T., & Laukkanen, J. A. (2018). Sauna bathing is associated with reduced risk of sudden cardiac death, cardiovascular and all-cause mortality: A systematic review and meta-analysis. BMC Medicine, 16(1), 219. https://doi.org/10.1186/s12916-018-1193-8
Calderwood, S. K., & Gong, J. (2016). Heat shock proteins promote cancer cell growth and survival. International Journal of Hyperthermia, 32(4), 426–435. https://doi.org/10.3109/02656736.2015.1130257
