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.
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
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
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.
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 |
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
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.