So what’s a sauna…
Sauna use has been a part of many cultures for centuries and has been associated with a range of health benefits. Dry sauna use in particular, which involves the use of a heated room with low humidity, has gained popularity in recent years, although steam rooms and infrared saunas are on the rise as well, particularly infrareds in homes. So why do we care? Why should we use the sauna, what are the science-backed benefits of dry sauna use, best practices for sauna use, and precautions to keep in mind.
I’ll start by saying, I’m a sauna advocate and hop in about 3 to 4 times a week on average. So a little less while I travel, and some a little more when I’m home. I love it. At home I have an infrared which has some slightly different benefits than a dry sauna, but both are beneficial for you. If you have an option, I say do it! So let’s get into it.
Benefits of Dry Sauna Use
Improved Cardiovascular Health: Regular dry sauna use has been associated with improved cardiovascular health, including lower blood pressure, improved circulation, and reduced risk of heart disease. Many now consider it to be a cardio workout! Isn’t that crazy. The long duration inside the heated space raises your heart rate for an extended period of time, which correlates to an endurance performance and cardio training session. Maybe a way to improve on those off days?
Pain Relief: Dry sauna use can help alleviate pain associated with conditions such as arthritis, fibromyalgia, and other musculoskeletal disorders.
Improved Mental Health: Dry sauna use has been linked to improved mental health outcomes, including reduced symptoms of anxiety and depression and improved sleep quality. With mental health such a big topic today, let’s get those heat shock proteins moving! Hormetic stress is the pursuit of happiness
Improved Athletic Performance: Dry sauna use has been shown to improve athletic performance by increasing endurance and reducing muscle fatigue. As we briefly spoke on above, let a sauna session count on those off days for an added edge during performance!
Research has shown that dry sauna use can have a range of health benefits. For example, a study published in the Journal of Human Hypertension found that regular dry sauna use reduced blood pressure in participants with hypertension. Another study published in the Journal of Clinical Rheumatology found that dry sauna use improved pain and physical function in patients with fibromyalgia. A review published in the International Journal of Occupational Medicine and Environmental Health found that dry sauna use can improve mental health outcomes, including reduced symptoms of anxiety and depression.
And more and more research is coming out about sauna’s. But bottom line, sauna is a stressor. A good stressor. And as the eustress guy, you know this is a win for longevity, performance, and happiness!
Keaton and Nolan
Best Practices for Dry Sauna Use
Stay Hydrated: Drink plenty of water before, during, and after sauna use to stay hydrated.
Timing: Start with shorter sauna sessions and gradually increase over time. The recommended time for a dry sauna session is typically between 10 and 20 minutes. But you really get that sweet spot at 17 mins at around 180 degrees. As you get adapted, you can increase duration and temperature.
Cool Down: After sauna use, take a cool shower or step outside to cool down and allow your body to regulate its temperature. Contrast therapy (with the use of a ice barrel or river plunge) is a great way to spice up your recovery day.
Listen to Your Body: Pay attention to your body's signals and adjust your sauna use accordingly. If you feel lightheaded or dizzy, exit the sauna and cool down. We’re all about pushing the limits of what you think is possible, but no need to pass out with nobody around. Be smart.
Consult a Healthcare Provider: If you have a medical condition or are taking medication, consult with your healthcare provider before starting dry sauna use. (I know, I know, have to say it)
Precautions
Avoid Alcohol: Alcohol consumption before or during sauna use can lead to dehydration and increase the risk of heat stroke. Or in general?? Who needs alcohol these days…
Avoid Sauna Use While Pregnant: Sauna use is not recommended during pregnancy due to the risk of overheating and potential harm to the fetus. Unlike the ice bath, sauna doesn’t help the baby. There are other ways to find eustress while pregnant.
Do you want to sauna now? I sure do. Or am I writing this from the sauna?? You’ll never know. But if you’re interested, check out Trybe Summits to learn more about how to change your life and find eustress.