Sauna & cold plunge benefits: what the research says
The internet is full of sauna hype. Here is what peer-reviewed studies actually found, how strong the evidence is, and where it’s still uncertain.
A 20-year look at sauna and heart health
The most famous sauna research comes from eastern Finland. Researchers followed 2,315 middle-aged men for about 20 years and compared how often they used a sauna with what happened to their health. Compared with men who used a sauna once a week, men who went 4–7 times a week had:
lower rate of sudden cardiac death
lower rate of fatal cardiovascular disease
lower rate of fatal coronary heart disease
lower rate of death from any cause
Even 2–3 sessions a week was linked with lower rates than once a week. The average session lasted about 14 minutes at roughly 174°F.
Laukkanen T, et al. JAMA Internal Medicine, 2015. PubMed
What else the research links to regular sauna
Women too
A Finnish study of 1,688 men and women found more frequent sauna use was associated with lower cardiovascular mortality, in both sexes.
Laukkanen T, et al. BMC Medicine, 2018. PubMed
Blood pressure
After a single 30-minute sauna, adults with heart-disease risk factors saw average blood pressure fall from 137/82 to 130/75, a temporary effect. Long-term, 4–7 sessions a week was associated with a lower risk of developing high blood pressure.
Laukkanen T, et al. J Hum Hypertens, 2018 (PubMed); Zaccardi F, et al. Am J Hypertens, 2017 (PubMed)
Stroke
In a long-term study of men and women, using a sauna 4–7 times a week was associated with a 61% lower risk of stroke compared with once a week.
Kunutsor SK, et al. Neurology, 2018. PubMed
Sauna + exercise
Men who were both fit and frequent sauna users had the lowest cardiovascular death rates. Sauna works best alongside exercise, not instead of it.
Kunutsor SK, et al. Annals of Medicine, 2018. PubMed
Breathing & respiratory health
Finnish research links regular sauna use with lower rates of respiratory illness, including pneumonia.
Kunutsor SK, et al. Eur J Epidemiol, 2017 (PubMed); Respir Med, 2017 (PubMed)
Relaxation & sleep
Relaxation and stress relief are the top reasons people sauna. In a global survey of 482 regular sauna-goers, 83.5% said it helps their sleep.
Hussain JN, et al. Complement Ther Med, 2019. PubMed
Endurance
In a small study, runners who took a sauna after training for three weeks improved their time to exhaustion. Their blood plasma volume also rose.
Scoon GS, et al. J Sci Med Sport, 2007 (6 runners). PubMed
Skin
Regular sauna users in a German study had better-hydrated skin and a more stable skin barrier than non-users.
Kowatzki D, et al. Dermatology, 2008. PubMed
What cold water does
Cold-water immersion is a sharp, short stress, and your body responds fast.
Less soreness
Research shows cold-water immersion can modestly reduce post-workout muscle soreness compared with passive rest. Studies point to water around 50–59°F.
Machado AF, et al. Sports Med, 2016 (PubMed); Moore E, et al. Sports Med, 2023 (PubMed)
Instant alertness
In a lab study, an hour in 57°F water raised blood noradrenaline by 530% and dopamine by 250%. Our plunges last minutes, not an hour, but you will feel the jolt.
Šrámek P, et al. Eur J Appl Physiol, 2000. PubMed
Fewer sick days
In a study of more than 3,000 Dutch adults, people who ended their showers with 30–90 seconds of cold water took 29% fewer sick days off work.
Buijze GA, et al. PLoS One, 2016. PubMed
What sauna doesn’t do
We’d rather be honest than sell you a miracle:
- “Detox”: Your liver and kidneys do the detoxing. Studies find only small amounts of metals in sweat, and one found exercise sweat carried more than sauna sweat.
- Weight loss: The weight you lose in a sauna is water, and it comes back when you rehydrate (which you should).
- Curing disease: Sauna isn’t a treatment for any medical condition. Most long-term findings come from observational studies in Finland. They show associations, not guarantees.
Hussain J, Cohen M. Clinical effects of regular dry sauna bathing: a systematic review. Evid Based Complement Alternat Med, 2018. PubMed
Why wood-fired matters
The large Finnish studies behind sauna’s reputation looked at traditional Finnish saunas: hot stones, 176–212°F, and water ladled on the rocks for steam. That’s exactly what our wood-fired sauna is. Curious how it compares? Read wood-fired vs. infrared.
How to sauna safely
- Start with 5–10 minute rounds. Most traditional routines use 5–20 minute rounds, 2–3 times, with a cool-down in between.
- Drink water before, between and after rounds.
- No alcohol before or during sauna or cold plunge. In Finland, half of sauna-related deaths involved alcohol.
- Leave whenever you feel dizzy, nauseous or uncomfortable, and stand up slowly.
- Check with your doctor first if you have heart disease, high or low blood pressure, take heart or blood-pressure medication, are pregnant or have a chronic condition.
Kenttämies A, Karkola K. J Forensic Sci, 2008 (PubMed); Hannuksela ML, Ellahham S. Am J Med, 2001 (PubMed)
Please note: The studies on this page are observational or small trials. They show associations, not guarantees. This page is for general education and isn’t medical advice. NFinite Wellness does not diagnose, treat, cure or prevent any disease. Talk with your doctor before using a sauna or cold plunge if you have a medical condition, are pregnant or take medication.
Feel it for yourself
Hourly sessions from $60. Firewood and cold plunge included.