By Ciarra Cayo
Debunking Common Sauna Myths: What the Research Really Says
As a fellow workout guru who exercises 4-6 times per week and enjoys the health benefits that come along with active living, I hear a lot of insiders “tips and tricks” from my peers. One of which are the sauna sessions many people use after exercise.
The belief is that sauna sessions help with weight loss and make people feel like they are “sweating off” fat faster than their workout alone. Hesitant to believe the general statement, let’s do some research about saunas and the benefits they may have on the body.
The Historical Origins of Saunas
Saunas have been used for thousands of years. The first written descriptions of saunas dated back to 1112 B.C. in Finland. These saunas were initially used as a form of bathing and cleansing. Women would even give birth in sauna because they were believed to be somewhat protected. The original saunas were built with a fire pit in the center of a stone cave.
After the fire had been going for some time, the people would throw water on the stones, creating steam and “purifying” the air around them. These saunas and steam rooms were used as more than just baths, but also as infirmaries, birthing places, and a place to keep warm when winter came. Along the way, we have transformed the sauna to become a part of our new post-workout routine.
Health Benefits of Sauna Use
Detoxification
Many sources reveal that saunas have other health benefits that are helpful post workout and even in daily life. The excessive heat and sweat produced from saunas can help with the process of bodily detoxification. National Geographic Magazine stated that “small amounts of heavy metals and BPA from plastics do make their way into sweat” as well as toxins. Time in the sauna can help rid your body of some of these harmful chemicals and substances.
Heart Health and Circulation
Research has also shown that, for some individuals, sauna use can have a positive effect on heart health. According to Healthline.com, high temperature exposure can cause blood vessels to expand. This can help improve blood circulation and lower blood pressure.
Pain Relief and Muscle Recovery
Physical medicine and rehab specialists have supported saunas for patients struggling with arthritis and fibromyalgia to help relieve their pain and fatigue. Saunas have also been shown to increase mental relaxation.
Beyond these benefits, another reason saunas are specifically found in gyms is the muscle relaxation it can promote from what has become known as heat therapy. According to Beaumont Health, “heat helps soothe sore muscles… [and] opens blood vessels, which can assist the healing process and alleviate some of your pain.”
Recommended Session Duration
Only a brief 10–15-minute session is necessary to receive these benefits. The American College of Sports Medicine suggest that no more than 10 minutes is needed, while Healthline doctors recommend sessions of less than 15 minutes.
The Truth About Weight Loss Claims
Although there are many health benefits to enjoy when indulging in this luxurious amenity, take note that fat loss is not one of them. Although you may lose weight during your sauna, research has suggested that the weight loss experienced is only water weight due to dehydration.
Thus, once you consume your daily water intake, the “lost weight” will be added back almost immediately. According to Harvard Medical School, the average person will lose about 16 ounces (1 pint) of fluid from their body in a short 10–15-minute session. This brings us to the many risks associated with indulging in saunas too frequently.
Potential Risks and Precautions
Dehydration Concerns
A major concern with the overuse of sauna is dehydration. The CDC conducted a study on the average water intake of American adults and found that the average daily intake for adults was ~44 ounces. The U.S. National Academy of Sciences, Engineering, and Medicine determined that the necessary quota of water intake to meet euhydration is 3.7 L (125 oz) for men, and 2.7 liters (91 oz) for women.
This means that after only 15 minutes in the sauna, over one third of your daily water intake has been lost via perspiration. Those who sit in the sauna for over 30 minutes will lose even more! To compound the problem, research has suggested that most people do not regularly meet their daily recommended water intake. Also, this does not include those with chronic conditions such as diabetes, kidney disease, and heart failure who are more susceptible to becoming dehydrated.
Be aware of dizziness, headaches, and thirst, as these are the major signs and symptoms of dehydration. When enjoying a sauna, be sure you know your limits and, most importantly, remember to hydrate!
Fertility Considerations
Another concern for the use of sauna is fertility. In 2018, a study conducted in Finland found an association between sauna use and fertility in men. The study consisted of Finnish men who underwent two sauna sessions of just 15 minutes per week for three months.
Researchers found that the use of saunas caused a significant decrease on their sperm production. Luckily, they also discovered that this condition was reversible. Immediately after ceasing the activity, the men’s sperm count dramatically increased back to their pre-morbid norm. More studies should be conducted to discover any other potential risks.
The Bottom Line: Making Smart Sauna Choices
Overall, saunas have shown to be a great wind-down activity post exercise when properly used. They have become a big part of society worldwide for many health benefits and the relaxing aura. For the average gym-goer, saunas may relieve minor pains and aches, aid in relaxation and sleep, and improve blood circulation.
While sauna use may aid in relieving some chronic conditions, be sure to consult your doctor first. Although they benefit many areas of the body, saunas have not been shown to aid in fat loss. So, the next time your friend wants to stay in the sauna an extra couple minutes to lose weight, remind them to drink their water. Then, share your newly learned facts about how the sauna may benefit the body!
References
“Fact or Fiction: Can You Really Sweat out Toxins?” National Geographic, National Geographic Society, 6 Apr. 2018, www.nationalgeographic.com/science/article/sweating-toxins-myth-detox-facts-saunas-pollutants-science. Accessed 26 July 2022.
“5 Benefits of a Sauna after Exercise.” Sports Injury Clinic, Sportsinjuryclinic, 4 May 2022, www.sportsinjuryclinic.net/sport-injuries/sports-injury-prevention/benefits-sauna-after-exercise. Accessed 26 July 2022.
“Get the Facts: Data and Research on Water Consumption.” Centers for Disease Control and Prevention, U.S. Department of Health and Human Services, 7 June 2022, www.cdc.gov/nutrition/data-statistics/plain-water-the-healthier-choice.html.
Goldman, Rena. “Sauna after Workout: The Health and Weight Loss Benefits.” Edited by Peggy Pletcher, M.S., R.D., L.D., CDE. Healthline, Healthline Media, 19 Dec. 2016, www.healthline.com/health/fitness/sauna-after-workout. Accessed 26 July 2022.
Hawkins, Clifford. “The Sauna: Killer Or Healer?” British Medical Journal (Clinical Research Edition), vol. 295, no. 6605, 1987, pp. 1015–16. JSTOR, http://www.jstor.org/stable/29528601. Accessed 26 Jul. 2022.
“How Long Should You Stay in a Sauna? (And How Often!).” Sauna Helper, AN ELITE CAFEMEDIA LIFESTYLE PUBLISHER, 4 May 2022, saunahelper.com/how-often-and-for-how-long-should-you-use-a-traditional-dry-sauna/. Accessed 26 July 2022.
Hussain, Joy, and Marc Cohen. “Clinical Effects of Regular Dry Sauna Bathing: A Systematic Review.” Evidence-based complementary and alternative medicine : eCAM vol. 2018 1857413. 24 Apr. 2018, doi:10.1155/2018/1857413
Mayo Clinic. Mayo Foundation for Medical Education and Research, 14 Oct. 2020, www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256#:~:text=The%20U.S.%20National%20Academies%20of,fluids%20a%20day%20for%20women. Accessed 26 July 2022.
“Sauna Health Benefits: Are Saunas Healthy or Harmful?” Harvard Health Publishing, President and Fellows of Harvard College, 14 May 2020, www.health.harvard.edu/staying-healthy/saunas-and-your-health. Accessed 26 July 2022.
Sutton, Jandra. “How Much Time to Spend in a Sauna.” Healthline, Healthline Media, 8 Jan. 2019, www.healthline.com/health/how-long-in-a-sauna. Accessed 26 July 2022.
“When to Use Ice and When to Use Heat for Aches and Pains.” Beaumont, Beaumont Health, www.beaumont.org/health-wellness/blogs/when-to-use-ice-and-when-to-use-heat-for-aches-and-pains#:~:text=Heat%20helps%20soothe%20sore%20muscles,heat%20as%20blood%20flow%20increases. Accessed 26 July 2022.
