Abstract
This review provides an overview of the health and fitness benefits attributed to sauna exposure. The specific focus explores muscle performance and flexibility, heat acclimation for performance, cardiovascular and respiratory health parameters, all-cause mortality, endocrine response, inflammatory modulators, and exercise recovery. The overarching mechanisms underpinning the health and fitness benefits attributed to sauna use stem from hyperthermia, which activates thermoregulatory cardiovascular, neuroendocrine, and cytoprotective responses that promote homeostasis and adaptation to stress. Muscle performance improvements are attributed to plasma volume expansion, enhanced thermoregulatory efficiency, and upregulation of heat shock proteins. These adaptations enhance muscle contractility, strength, and rate of force development. Flexibility gains are linked to increased tissue temperature and muscle relaxation. Sauna-induced heat acclimation improves cardiovascular stability and core temperature regulation, benefiting athletes and tactical professionals operating in hot environments. Cardiorespiratory benefits include improved VO₂max, reduced blood pressure, and favorable lipid profiles, particularly when sauna is combined with exercise. Moreover, regular sauna use has been associated with reduced incidence of cardiovascular disease, dementia, and respiratory conditions. Sauna exposure also facilitates exercise recovery by reducing muscle soreness and supporting neuromuscular performance, especially with infrared sauna use. Hormonal and molecular responses include modulation of cortisol, growth hormone, testosterone, and cytokines, contributing to reduced inflammation and enhanced cellular repair. However, sauna use is not without risks. Adverse events such as syncope, slip and fall injuries, and burns highlight the need for safety protocols and individualized precautions. Despite promising outcomes, variability in sauna parameters (e.g., temperature, duration, frequency) limits dosing standardization. Despite dosing heterogeneity among studies, sauna exposure represents an evidence-based modality for enhancing health, wellness, and performance. Future research should refine dosing strategies and expand clinical applications.
Recommended Citation
Smith N, Wilson A, Buse D, Mondelli A, Vish S, Kolber MJ. An Overview of the Health and Fitness Benefits From Sauna Exposure. The Internet Journal of Allied Health Sciences and Practice. 2025 Oct 15;23(4), Article 20.
