Sauna and Heat Exposure
The science behind deliberate heat exposure involves several physiological and biochemical mechanisms. The body is constantly maintaining homeostasis, in part through thermoregulation. Deliberate heat exposure increases core body temperature, eliciting a stress response via the nervous system that triggers hormonal and physiological changes in order to control body temperature and support tissue repair.
The benefits of sauna and heat exposure are attributed to the activation of various molecular pathways, such as those involving the FOXO3 gene, which is associated with DNA repair and protection against oxidative stress. Regular deliberate heat exposure upregulates these pathways to support cognitive and overall health.
Regular sauna use, ideally 4-7 times per week (5-20 minutes per session), can reduce the risk factors for cardiovascular disease and lower risk of all-cause mortality and support overall health and longevity. The increases in heart rate and blood flow from deliberate heat exposure also support cognitive health and may lower the risk of dementia and other neurodegenerative conditions. Moreover, sauna use can support mental health by increasing the release of endorphins, which are the same “feel-good” neurotransmitters responsible for the “runner’s high” phenomenon. Endorphins can boost mood, aid in pain relief for both acute and chronic pain, and alleviate subjective discomfort.
Table of Contents
- Overview
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Learn about Sauna and Heat Exposure
- Guest Experts
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- FAQs
- Related Topics
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The Science & Health Benefits of Deliberate Heat Exposure
I describe the mechanisms by which deliberate heat exposure impacts body temperature, metabolism, heart health, hormone production, exercise recovery, cognition, mood, and longevity.
Learn about Sauna and Heat Exposure
Sauna and Heat Benefits
Research has shown that the regular use of saunas and deliberate heat exposure has numerous health benefits, such as aiding detoxification to eliminate heavy metals. When you enter a hot environment, your heart rate and blood circulation will increase due to dilation of your blood vessels — this process enhances cardiovascular health similarly to the way aerobic exercise does but without the physical strain on joints and muscles. While not considered a replacement for exercise, heat exposure can be a viable option for people who cannot perform physical activity due to injury or disability.
Research has shown that deliberate heat exposure, such as sauna use, can enhance the activity of heat shock proteins in humans, increasing levels after just one sauna session of 30 minutes at high temperatures (73° Celsius/163° Fahrenheit). Heat shock proteins protect other proteins in the body from misfolding and aggregation, helping to prevent cellular damage and medical conditions associated with protein aggregation, such as Alzheimer’s disease.
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The Science & Health Benefits of Deliberate Heat Exposure
Benefits of Heat Exposure
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The Science & Health Benefits of Deliberate Heat Exposure
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Sauna and Heat Protocols
Studies into the benefits of heat exposure and protocols for it typically use a temperature range from 80-100° Celsius or 176-212° Fahrenheit. Sessions can last from 5 to 20 minutes, depending on your comfort and heat tolerance. Overheating can be dangerous. Always exit the sauna if you feel dizzy, lightheaded or excessively uncomfortable.
Biomedical scientist Dr. Rhonda Patrick, Ph.D., highlighted that four sauna sessions per week, with each session lasting about 20 minutes, is a good minimum effective dose for supporting cardiovascular health. For optimal mental health benefits, engaging in sessions where you feel slightly uncomfortable (but safe) is recommended, as endorphins are released in response to physiological discomfort.
There are several options for practicing deliberate heat exposure, and the type of sauna is less important than the temperature and time spent. Traditional Finnish saunas (which are the traditional saunas you can expect to find in spas or gyms) are used in most research studying heat exposure and sauna therapy. The ambient air in a wet sauna, however, has higher relative humidity, which, in combination with the heat, is typically more effective than dry heat from a dry sauna or infrared sauna, which can require longer sessions to achieve the same effects. Submerging in a hot bath or hot tub can similarly elevate body temperature for those without access to a sauna room. After spending time in a sauna or steam room, ensure adequate hydration (ideally with electrolytes).
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Guest Experts
Resources
Articles & Research Papers
- Sauna use as a lifestyle practice to extend healthspan (Experimental Gerontology)
- Local hyperthermia therapy induces browning of white fat and treats obesity (Cell)
- Endocrine Effects of Repeated Hot Thermal Stress and Cold Water Immersion in Young Adult Men (American Journal of Men’s Health)
- Sauna bathing is associated with reduced cardiovascular mortality and improves risk prediction in men and women: a prospective cohort study (BMC Medicine)
- Sauna Bathing and Risk of Psychotic Disorders: A Prospective Cohort Study (Medical Principles and Practice)
- Association Between Sauna Bathing and Fatal Cardiovascular and All-Cause Mortality Events (JAMA Internal Medicine)
⚠ Sauna and Heat Exposure Safety: Considerations and Risks
If you are new to sauna and heat exposure:
- Do not try heat exposure for the first time alone. Many gyms and spas have shared saunas and steam rooms you can try.
- Do not force yourself to follow an “optimal” sauna protocol right away. Focus on establishing the habit, gradually acclimating to the heat and humidity over successive exposures.
General safety guidelines (yes, even for heat exposure “experts”):
- Remember, you can get out at any time — it’s not a competition. If you feel lightheaded, nauseous or simply too hot, get out.
- To lower the risk of dehydration or lightheadedness, avoid using deliberate heat exposure while ill with a cold or flu, on an empty stomach or on fasting days — and within a few hours of consuming alcohol.
- ALWAYS rehydrate during and after deliberate heat exposure, ideally with electrolytes added. Steam rooms and saunas can disguise how much you have actually sweated.
Medical Disclaimer:
Sauna and deliberate heat exposure generates a physiological stress response, which impacts heart rate and blood pressure — breathing and nervous system signalling. If you have any chronic or acute medical or health conditions that impact your heart or cardiovascular system, respiratory system, nervous system, or impact your ability to sense and adapt to changes in temperature, it is imperative to discuss with a healthcare professional before implementing a heat-exposure protocol.
The potential benefits of heat exposure are only worthwhile if it does not unnecessarily amplify risk or worsen preexisting conditions. No protocol is worth jeopardizing your health and safety.
