The comprehensive guide to saunas

A sauna is a small room or enclosed space designed to expose users to dry or wet heat, promoting sweating and relaxation. Traditional saunas typically use wood-burning stoves or electric heaters to raise the temperature between 70°C and 100°C (158°F to 212°F), while modern variations include infrared saunas that use light to heat the body directly.

The origin of saunas can be traced back over 2,000 years to Finland, where they were deeply rooted in cultural and daily life. Today, saunas have been adopted globally and are used for various health and recreational purposes.

Why Saunas Matter Today

Widespread Health Interest

In today’s wellness-focused world, saunas have gained popularity for their potential health benefits. While not a substitute for medical treatment, regular sauna use is often associated with:

  • Stress reduction: Heat exposure encourages relaxation and releases endorphins.

  • Cardiovascular support: Heat causes vasodilation, which may improve blood circulation.

  • Muscle recovery: Post-workout sauna sessions can ease muscle tension and promote recovery.

  • Skin health: Sweating helps remove toxins and clear pores.

  • Improved sleep: Some users report deeper sleep following sauna use.

Who Benefits from Saunas?

  • Office workers dealing with chronic stress and tension

  • Athletes and fitness enthusiasts seeking muscle recovery

  • People in colder climates using saunas for warmth and well-being

  • Wellness seekers integrating saunas into detox routines

Problems They Address

While not a cure-all, saunas may help with:

  • Managing chronic pain (e.g., arthritis)

  • Reducing minor respiratory discomfort (particularly in steam saunas)

  • Lowering perceived fatigue

  • Alleviating minor skin conditions through sweating

Recent Trends and Updates in Sauna Use (2024–2025)

Global Growth of Infrared Saunas

Infrared saunas continue to gain traction worldwide. Unlike traditional saunas, they use infrared light to heat the body directly rather than warming the air around you. This allows for lower operating temperatures (typically 50°C to 60°C) while still producing intense sweating. According to a 2024 Global Wellness Institute report, sales of home infrared sauna units rose by 28% year-over-year.

Rise in Portable and Home Saunas

With increased focus on home wellness during and after the COVID-19 pandemic, portable and compact saunas became popular. These include foldable steam tents, barrel saunas, and infrared blankets. The trend continues into 2025, with more models becoming energy-efficient and affordable.

Biohacking and Sauna Integration

Biohacking communities are integrating saunas with cold plunges and red-light therapy. The contrast of hot (sauna) and cold (ice bath) exposure, known as contrast therapy, is now a regular feature in wellness spas and health clubs.

Smart Saunas with Tech Integration

New tech-enabled saunas feature:

  • Bluetooth audio systems

  • Built-in timers and temperature presets

  • Health tracking apps

  • Integration with smart home ecosystems

Laws and Regulations Affecting Saunas

United States

There are no federal laws that restrict the personal use of saunas. However, commercial sauna installations (e.g., in gyms, spas, hotels) must comply with:

  • Local building codes and fire safety regulations

  • ADA accessibility requirements

  • Health department inspections in some jurisdictions

European Union

In the EU, commercial sauna facilities must comply with:

  • EN 60335 safety standards for electrical sauna heaters

  • CE certification for equipment

  • Hygiene regulations under country-specific public health codes

Finland (The Sauna Capital)

In Finland, saunas are an integral part of culture and lifestyle. The country has over 3 million saunas for a population of 5.5 million. Finnish building regulations encourage the inclusion of saunas in residential buildings, and many apartments come with in-unit or shared sauna facilities.

Asia

In countries like South Korea and Japan, public bathhouses with saunas are culturally significant. However, regulations vary:

  • In Japan, strict hygiene laws govern commercial bathhouses.

  • In South Korea, the "jjimjilbang" (spa and sauna) culture is widespread and regulated for health, safety, and gender-separated usage.

Helpful Tools and Resources

Tool/Resource Description
SaunaCalculator.net Estimate time, temperature, and humidity settings for optimal experience
WellnessLiving.com Spa and sauna locator for global users
WHO Sauna Safety Guidelines Offers global best practices on safe sauna use
Reddit: r/sauna Community for sharing experiences, designs, and health tips
Sweat App Tracks sauna sessions, hydration, and integration with wearables
YouTube Channels Sauna Times, Biohacker’s Sauna, and Finnish Sauna Society offer tutorials, build guides, and usage tips

Frequently Asked Questions

Q1: How long should a typical sauna session last?
A: Most experts recommend sessions of 10 to 20 minutes. Longer sessions should be done cautiously, and beginners should start with shorter durations.

Q2: Are saunas safe for everyone?
A: Generally, saunas are safe for healthy adults. However, individuals with heart disease, low blood pressure, or pregnancy should consult their doctor before using a sauna. Always hydrate properly before and after use.

Q3: What's the difference between dry and steam saunas?
A: Dry saunas use hot air with low humidity (like traditional Finnish saunas), while steam saunas (also called steam rooms) maintain high humidity with lower temperatures. Each has different benefits, with steam often preferred for respiratory relief.

Q4: Can I lose weight using a sauna?
A: Saunas cause temporary water weight loss through sweating. However, they do not significantly burn fat or contribute to long-term weight loss. They should not be used as a substitute for exercise or diet.

Q5: Are there any maintenance requirements for home saunas?
A: Yes. Key tasks include:

  • Cleaning benches and floors weekly

  • Inspecting heaters and stones monthly

  • Ensuring ventilation is clear and functional

  • Using clean towels to reduce sweat buildup

Conclusion

Saunas are more than just heated rooms—they're ancient wellness tools that continue to evolve with technology and modern lifestyles. Whether used for relaxation, recovery, or part of a larger health routine, they offer a natural way to unwind and reconnect with the body.

With clear guidelines, thoughtful use, and adherence to safety practices, saunas can become a powerful part of a wellness journey—available in both public and private settings.