Sauna: Why It’s So Good for Your Health – and How to Use It Properly

This means extensive protection against colds, flu, if you bathe weekly. “Overall, a weekly bathing rhythm is in harmony with other processes in the body that run rhythmically.” Those who regularly take saunas also benefit from better stress management and increased resilience.

Sauna effects on the body: What happens when you sauna?

In the sauna, alternating heat and cooling stimuli affect the body, bringing a variety of effects. "The body reacts to intense heat by dilating the blood vessels in the skin and sweating," it says in the introduction.

And further: "The blood vessels in the entire skin organ dilate, and blood stores are emptied. The circulating blood volume becomes larger and flows faster." In the cooling phase, the elevated body temperature should regulate back to its normal value of 37 degrees. Meanwhile, the oxygen content of the blood also increases.

The intense heat relaxes the muscles , while sweating cleanses the skin. At the same time, the cardiovascular system is trained: The alternation between heat and cold challenges the circulation and strengthens the blood vessels. Many sauna-goers also report a feeling of deep relaxation and mental clarity after sauning.

Drinking in the sauna: sensible or not?

In some wellness hotels, the staff is already waiting at the entrance of the sauna with a glass of water. That is not necessarily advisable. The human body is designed so that ingested liquid quickly passes through the gastrointestinal tract and is absorbed into the blood.

“The withdrawal of water and, as has been proven, ‘waste products’ would be absent if the blood received its water replenishment from the intestine, namely through the ingested liquid.” So you pay for the drinking habit by forgoing detoxification – and that would be a shame. It is better to drink in peace after the last session and opt for mineral-rich drinks such as still water or herbal teas.

Fluid loss in the sauna: Is it healthy?

During a bath with three sauna sessions, an adult's body loses between half a liter and 1.5 liters of fluid. “Blood tests have shown that the discharged fluid mainly comes from the blood, which is temporarily thickened.”

However, the body wants to keep the composition of the blood as constant as possible, and it extracts water from the tissue contained in fat, connective tissue, and muscles. This is how, for example, water retention disappears during a sauna session and metabolic waste products are excreted. Overweight people also benefit from this because their tissue contains more water in addition to increased fat.

Proven sauna rules

• Preparation: Never sauna with a full or empty stomach.
• Timing: Plan enough time and arrive relaxed to avoid hustle.
• Health check: No sauna with flu or cold, consult a doctor for pre-existing conditions like heart problems or high blood pressure.
• Cleanliness: Always use a towel as a base.
• Silence: Do not disturb other sauna guests, no gymnastics, no “sweat scraping,” as it strains the circulation and others.

Tips for sauna beginners

Those who are using the sauna for the first time or are just starting to build a routine should gradually get used to the heat. Some bodies require an “acclimatization period.” It’s not the temperature, but the time that strains the heart. “Go up to the middle bench. If you stay very calm, do not move around, and do not talk, eight to ten minutes there is quite safe.”

Don’t forget fresh air after sweating, as the body needs oxygen. Breathe in relaxed and exhale vigorously, this cools the airways. After the air bath, a cold rinse is absolutely necessary. Here it’s best to start by letting cold water run over hands, forearms, and upper arms, as well as over the feet, legs up to the thighs, and especially the face. Gradually, you can then also tolerate the cold water on the chest and back.

Frequently asked questions about sauna use

Is sauna healthy?

Yes, regular sauna sessions can promote health. They strengthen the immune system, improve circulation, and help reduce stress. It's important that the sauna is used correctly and there are no health contraindications.

How long should one stay in the sauna?

A sauna session typically lasts between 8 and 15 minutes. Beginners should start with shorter times and gradually increase.

How often should one go to the sauna?

One to two sauna sessions per week are considered ideal to benefit from the positive effects on the immune system and circulation in the long term.

Is sauna good for the immune system?

Yes, the alternation of heat and cold trains the immune system. Regular sauna use can help prevent colds.

Does sauna help with weight loss?

While sauna leads to short-term weight loss due to water loss, it does not replace fat loss. However, it can stimulate metabolism and support a healthy lifestyle.

Why shouldn't you drink in the sauna?

During sauna sessions, you should avoid drinking so as not to disrupt the body's natural detoxification process. However, drinking adequately after the sauna is important.

Is the sauna good for the skin?

Yes, the heat stimulates blood circulation and opens the pores. This cleans the skin and can make it appear fresher and healthier.

Can you go to the sauna with a cold?

No, if you have an acute cold or flu, you should avoid sauna sessions as they can put additional strain on your circulation.

What is the benefit of a cold shower after the sauna?

Cooling down is an important part of sauna bathing. It stabilizes the circulation, strengthens the vessels, and enhances the positive effects of the sauna.

Is sauna good for circulation?

Yes, the alternation between heat and cold trains the cardiovascular system and can improve vascular health in the long term.