Deliberate Heat Exposure (Sauna): The Benefits + The How To
Apr 23, 2025When I agreed to move back to New York State, there was one non-negotiable on my end: I must have a sauna to get through the winter.
Let me explain. Having grown up in New York, I knew firsthand just how brutal the winters could be. The gray skies, the bitter cold — it’s enough to make anyone crave warmth and light. I’ve always been someone who thrives on regular heat exposure, especially for recovery and overall well-being, so I wasn’t going to suffer through another winter without a sauna.
After doing a ton of research, I found what I considered the best bang for my buck — an Almost Heaven 4-person barrel sauna, which I bought from Home Depot. The sauna was delivered on a pallet, and I had to put it together myself (challenge accepted). Fortunately, I had access to some skilled electricians — shoutout to my dad and brother — who came through to hook up the heater for me, and they did it for free. All in all, it was a project that took a little sweat equity, but it was 100% worth it.
Once it was up and running, I knew I had made the right choice. Little did I know that this sauna would not only help me survive the brutal winters but would also become an indispensable part of my training and recovery routine, adding some serious health benefits that I knew were backed by science.
The Benefits of Regular Sauna Use
Now, let’s dive into why sauna use is so much more than just a cozy way to escape the cold. Regular sauna exposure can actually be a powerful tool in your fitness and health regimen. Below, we’ll explore the science-backed benefits of deliberate heat exposure and why you should consider adding sauna sessions to your routine.
1. Reduced Risk of Mortality and Heart Disease
Dr. Rhonda Patrick, one of the leading voices in health optimization, has highlighted some compelling research on the benefits of sauna use. Frequent sauna use is linked to a 40% lower risk of all-cause mortality and a 50% lower risk of death from cardiovascular disease. This isn’t just a fun luxury — it’s a genuine, science-backed way to improve longevity and heart health.
Regular sauna use has been shown to improve cardiovascular function by dilating blood vessels, increasing circulation, and reducing blood pressure. These effects contribute to a stronger heart and better overall cardiovascular health, which is essential for long-term well-being.
2. Improved Heat Adaptation and Performance
One of the main reasons heat exposure is beneficial is because it promotes heat adaptation, which is incredibly useful for endurance athletes or anyone training in hot conditions. By regularly exposing yourself to sauna heat, your body becomes more adept at coping with high temperatures, which can help you perform better in endurance races or outdoor competitions, especially in hot environments.
Sauna use can also help with aerobic capacity. Research shows that combining heat exposure with your training can improve VO2 max — the body’s ability to use oxygen during exercise — which directly translates to better endurance performance. This makes sauna use particularly useful for athletes training for long-duration events or those looking to enhance their cardiovascular fitness.
3. Enhanced Recovery and Reduced Inflammation
Let’s talk about recovery. After a tough training session, your muscles need time to repair, and inflammation can make this process longer and more painful. Sauna use promotes increased blood flow to muscles, which helps clear out metabolic waste products like lactic acid and enhances the delivery of nutrients to damaged tissues. This leads to quicker recovery and less muscle soreness after training.
Dr. Patrick has pointed out that sauna exposure can also reduce systemic inflammation, which is especially helpful for athletes who experience chronic soreness or inflammation from intense training. By incorporating sauna sessions into your routine, you’re not just relaxing — you’re supporting your body’s natural recovery processes.
4. Cardiovascular Health
Beyond performance, sauna use offers significant cardiovascular benefits. The heat from the sauna causes your blood vessels to expand, which improves blood flow and lowers blood pressure. Over time, this can help prevent cardiovascular diseases and improve your overall heart health.
In fact, research from the JAMA Internal Medicine journal showed that frequent sauna users had a reduced risk of developing cardiovascular disease. This makes sauna use an effective, non-invasive way to protect your heart while also enhancing endurance performance and overall cardiovascular function.
5. Mental Health Benefits
Don’t underestimate the impact heat exposure can have on your mental health. Sauna sessions promote relaxation by increasing the production of endorphins, the body’s natural “feel-good” hormones. These can help reduce stress and improve your mood, providing mental clarity and relaxation after intense workouts or long, stressful days.
In fact, many people use the sauna for its calming effects, which are especially important in today’s high-stress, fast-paced world. Not only does the sauna benefit your body, but it also gives you some much-needed time for mental rejuvenation.
How to Use Sauna for Maximum Benefit
To truly benefit from sauna use, it’s important to use it strategically. Here are some guidelines on how to get the most out of your sauna sessions:
Frequency
For optimal health and performance benefits, aim for 4–7 sessions per week. Studies suggest that 4–7 sessions a weekare associated with the best outcomes, including a significant reduction in mortality risk. If you’re new to sauna use, start with a couple of sessions per week and gradually build up.
Duration
Each sauna session should last 15–20 minutes. Research shows that staying in the sauna for longer than that doesn’t offer additional benefits and can increase the risk of dehydration. Start with 15 minutes and gradually increase the time if you feel comfortable. Don’t overdo it — listen to your body.
Hydration
Because saunas induce heavy sweating, it’s crucial to stay hydrated. Drink water before, during, and after your sauna session to replace lost fluids and prevent dehydration. Consider adding electrolytes to your water to replenish what’s lost in the sweat.
Cool Down
After your sauna session, allow your body to cool down gradually. Don’t jump straight into a cold shower or expose yourself to extreme temperature changes right away. Give your body a few minutes to return to a normal temperature to avoid shock to your system.
Who Can Benefit from Sauna Use?
Sauna use can benefit almost anyone, but it’s especially helpful for:
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Endurance Athletes: Improve heat adaptation and cardiovascular health, making it easier to perform in hot environments or long-duration events.
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Strength Athletes: Sauna use supports faster recovery by reducing inflammation and muscle soreness after intense lifting sessions.
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Anyone Looking to Improve Heart Health: Sauna exposure can reduce blood pressure, improve circulation, and protect against cardiovascular disease.
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Mental Wellness Seekers: If you’re feeling stressed, sauna sessions can help you relax and unwind, improving both your physical and mental health.
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When I set up my sauna, I never expected it to become such a cornerstone of my training and recovery routine. From improving my endurance to speeding up recovery and boosting heart health, sauna use has made a noticeable difference. And the best part? It’s easy to incorporate into your routine — whether you’re training for an event, trying to recover faster, or just improving overall well-being.
As Dr. Rhonda Patrick and other experts have shown, sauna use is more than just a way to relax after a workout. It’s a scientifically-backed method for improving performance, enhancing recovery, and boosting long-term health. So if you haven’t already, it might be time to get yourself a sauna. It’s not just for surviving the winter — it’s for thriving in every season.
