6 Amazing Dry Sauna Benefits
Dr. Eric Berg
02/09/2025
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Dry saunas use heat, typically generated by electricity or wood burning, to create a dry and hot environment that promotes intense sweating.
This form of heat therapy has been found to provide several potential health benefits, including increased circulation, better toxin elimination, and decreased inflammation and pain.
Discover six incredible dry sauna benefits and learn how to safely and effectively integrate heat therapy into your routine.
What is a dry sauna?
Dry saunas, also known as Finnish-style saunas, generate dry heat, reaching temperatures between 180 and 195 degrees F (89 to 90 degrees C) while maintaining minimal humidity.
Traditional saunas use a wood-burning stove to heat the room, which typically is wooden clad. However, modern versions include electric and infrared saunas, which generate heat using electricity and infrared light.
Dry saunas are often confused with steam rooms, but they differ significantly. Steam rooms, or steam saunas, are heated to lower temperatures, typically around 100 to 120 degrees F (37 to 48 degrees C), and generate high humidity, unlike the dry heat found in saunas.
Watch the video below to learn more about the health benefits of using a dry sauna.
8 Health Benefits of Using a Dry Sauna
6 dry sauna benefits
When combined with a healthy lifestyle, regular sauna use is associated with various impressive advantages for physical, mental, and emotional health.
Here are six benefits of dry sauna bathing.
1. Supports detoxification
The body has various detoxification pathways, including the liver, lungs, kidneys, digestive tract, lymphatic system, and skin.
Sauna-induced sweating stimulates lymphatic flow and supports the detoxification of toxins, pathogens, metabolic by-products, excess fluid, carbon dioxide, and other impurities.
2. Reduces stress
Saunas are often promoted for their positive effects on mental health, stress relief, and mood-elevating abilities.
These benefits are likely associated with a boost in serotonin and dopamine, which are known as the feel-good hormones that promote relaxation and reduce levels of cortisol, the body’s primary stress hormone.
A study published in Medical Principles and Practice found that sauna bathing can reduce cortisol levels by up to 40 percent. The researchers also concluded that regular sauna use is strongly linked to decreased risk of mental health issues, including psychosis.
3. Decreases inflammation and pain
Dry saunas stimulate the blood vessels to relax and dilate, which can help decrease inflammation, soothe sore muscles, and reduce tension in the body.
This may explain why many sauna users often report significant pain relief from chronic conditions, such as lower back issues, rheumatoid arthritis, or pain from old injuries. Saunas are also used in muscle recovery by active individuals and athletes.
“The heat from saunas is excellent for chronic pain,” explains Dr. Berg. “Saunas can decrease joint pain, muscle spasms, and inflammation through vasodilation, which drives oxygen-rich blood throughout the body.”
4. Promotes cardiovascular health
Traditional saunas are linked to improved hemodynamic function, which refers to the regulation of blood flow, including aspects such as arterial pressure and cardiac output. They’re also associated with better heart health, lower blood pressure, and reduced cardiovascular disease risk.
A study published in JAMA Internal Medicine found that increased sauna frequency lowered the risk of sudden cardiac death, fatal coronary heart disease, fatal cardiovascular disease, and all-cause mortality.
Heat also elevates the heart rate and induces sweating, mimicking aerobic exercise. This triggers the production of heat shock proteins, which are potent anti-inflammatory agents that help protect the cardiovascular system from oxidative stress and damage.
5. Enhances skin health
Regular sauna use may help relieve symptoms of certain skin conditions, including eczema, acne, and psoriasis, by stimulating blood flow to the skin and reducing pore-clogging sebum.
Research published in the Annals of Clinical Research found that saunas are beneficial for psoriasis, an autoimmune skin disease characterized by red, itchy skin plaques.
The authors conclude that sauna use may relieve itching, help manage flare-ups, reduce plaque severity, and improve skin hydration in psoriasis patients.
6. Lowers neurodegenerative disease risk
Though more research is needed, regular sauna use may reduce the risk of neurodegenerative conditions, including dementia and Alzheimer's disease.
This is likely due to the sauna's impact on mental stress and circulation. Heat therapy boosts endorphin levels, enhances blood flow to the brain, and reduces inflammation, which is a key factor in memory disorders.
A study published in Age and Ageing found that “Moderate to high frequency of sauna bathing was associated with lowered risks of dementia and Alzheimer's disease” in men aged 42 to 60.
Tips for using a sauna
Taking certain precautions can ensure you remain safe and maximize the benefits of your sauna experience.
Hydrating before and after a sauna session is vital to prevent dehydration. Sodium, potassium, magnesium, and other electrolytes are eliminated through sweat, which could lead to electrolyte imbalances and associated side effects.
To optimize hydration, it’s recommended to replenish these minerals with an electrolyte powder or drink.
Slowly building up your tolerance is another way to use a sauna room safely. Most people spend 15 to 20 minutes in a session, but beginners should start with shorter durations and extend their time as their bodies adjust to the heat.
Additionally, closely monitoring how you feel can reduce the risk of adverse effects. If you notice symptoms such as lightheadedness, discomfort, or extreme fatigue, exit the sauna immediately to cool down.
Who shouldn’t use a sauna
It’s recommended that pregnant women avoid saunas during the first trimester.
A study published in the Journal of the American Medical Association found that heat exposure from hot tubs and saunas may increase the risk for neural tube defects (NTDs) in the unborn child.
NTDs affect the brain and spinal cord, leading to conditions such as spina bifida and anencephaly, which disrupt the development and fusing of the spinal column, brain, and skull.
However, sauna use may not be harmful after the first trimester when used for 15 minutes or less at temperatures below 100 degrees F (37 C).
Additionally, those with cardiovascular disease or a history of heart attack or stroke should avoid saunas due to the potential strain that high temperatures can place on the heart and circulatory system.
People 65 and older are at an increased risk of heatstroke, as the body’s temperature regulation mechanism is weakened with age.
It’s crucial to discuss heat therapy with a healthcare provider before using a sauna to ensure it’s safe and appropriate for your individual health conditions and needs.
Risks of sauna use
The most common risks associated with sauna use are dehydration and overheating, often caused by high temperatures, excessive sweating, or inadequate hydration before exposure.
It’s vital to exit the sauna if you experience signs of dehydration, such as:
Thirst
Dizziness
Dry mouth and tongue
Fatigue
Weakness
Rapid heartbeat
Headache
Muscle cramps
Confusion
Alcohol or drug use and certain prescription medications can interfere with the body’s ability to regulate internal temperature, thereby increasing the risk of overheating and other heat-related complications.
Additionally, drinking alcohol before or while using a sauna can further increase the risk of heat stroke and elevate blood pressure, which may lead to irregular heartbeats.
Though rare, heart attacks have occurred and led to the deaths of sauna users under the influence of alcohol.
Key takeaways
Some of the top dry sauna benefits include better cardiovascular, neurological, and skin health. Regular sauna use may also help relieve stress, manage pain, and support the body’s detoxification pathways.
Those considering regular sauna bathing should ensure optimal hydration and limit heat therapy sessions to less than 20 minutes to reduce the risk of dehydration, fatigue, and other side effects.
Additionally, pregnant women, individuals over 65, or those with cardiovascular conditions should consult their healthcare provider before using a sauna to ensure it’s safe for their specific health needs.
FAQ
1. What are the top dry sauna benefits?
Sauna bathing has several benefits, including improved circulation, enhanced detoxification through sweating, and reduced stress levels, partly due to increased serotonin production.
Saunas may also help reduce inflammation and cardiovascular and neurodegenerative disease risk while promoting healthy skin.
2. How long should you sit in a dry sauna?
To reduce the risk of dehydration and other heat-related complications, a dry sauna session should last between 5 and 20 minutes, with temperatures not exceeding 212 degrees F (100 degrees C).
3. Do dry saunas burn fat?
No, dry saunas don’t burn fat directly. However, sauna use may support weight loss by boosting heart rate, which increases calorie burn.
In addition, heat therapy offers calming and relaxing benefits. Because stress is a common trigger to overeating, using a sauna can help some individuals lose excess weight.
4. Which is healthier: a dry or wet sauna?
Dry saunas produce a dry environment and are heated to higher temperatures, while wet saunas are humid and operate at lower temperatures.
Although dry saunas provide various health benefits, wet saunas may be ideal for people sensitive to dry heat, such as those with respiratory conditions, including chronic obstructive pulmonary disease (COPD) or asthma.
5. What are the downsides of using a sauna?
Saunas can increase the risk of dehydration, electrolyte imbalances, and heat stroke, and ensuring optimal hydration and electrolyte replacement is critical to minimize heat-related complications.
Additionally, those who are pregnant, have cardiovascular disease, are prescribed medications, or are over the age of 65 should consult their healthcare provider before using a sauna.
6. Can you use a sauna while pregnant?
Saunas are safe to use while pregnant at temperatures around 100 degrees F (37 C) for 15 minutes or less. However, avoiding saunas during the first trimester is recommended, as the increase in body temperature may lead to neural tube defects.
Those who are pregnant should consult their healthcare provider before using a sauna to discuss possible health implications and precautions.
7. Can you use a sauna every day?
Yes, regular dry sauna bathing is generally considered safe for healthy adults. However, it’s recommended to limit sessions to 20 minutes or less, stay hydrated, replenish electrolytes, and immediately leave the sauna if you begin to feel unwell.
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