When thinking about how to get a good sweat, your immediate thought may be to go to the gym, hop on a stationary bike, or go for a long run. But there’s a way to get your heart rate up without any strenuous exercise: sauna bathing. On an episode of The AGEIST Podcast, Dr. Joy Hussain, MD, Phd, shared how sauna use has benefits on par with exercise, as it can strengthen resilience in the autonomic nervous system without the strain of physical exertion. Along with exploring the different types of saunas, we’ll unpack the benefits of partaking in this sweaty activity and explore how and why hydrating with a salty electrolyte beverage like LMNT is the key to maximize the benefits that heat has to offer.
The Core Difference: Finnish vs. Infrared Saunas
In order to maximize the benefits of sauna bathing, it’s important to distinguish between the two types of sauna and how they make us sweat. There are traditional Finnish saunas and then there’s a newer one called an infrared (or far-infrared) sauna. Both are typically wooden-planked rooms, but the mechanism of heat and how it elevates our internal temperature varies.
Finnish Sauna
A traditional Finnish sauna generates heat either by using an electric heater or wood-burning stove, and, in tandem with the heat, humidity is a key component of this sauna experience. To create and adjust the steam, water is poured over hot rocks, a process referred to as löyly. Between the heat—with temperatures ranging from 150°F to 195°F (65°C to 90°C—and the steam—which creates humidity anywhere between 10 and 20 percent, sometimes even higher—the external temperature of the environment is raised in order to trigger an increase in internal body temperature. In response to the hot, humid environment, the body begins to sweat and there’s an increase in heart rate.
Infrared Sauna
On the other hand, an infrared sauna generates heat via special infrared light waves; depending on the length of the wave, some infrared saunas are classified as far-infrared saunas. These dry heat saunas heat up the body from the inside out and raise the body’s core temperature. Because of this heating mechanism, infrared saunas have a more moderate heat and tend to be gentler on the body with temperatures ranging anywhere between 110°F and 140°F (43°C to 60°C).
The Fundamental Difference
Since the traditional Finnish sauna has been around the longest—and has been a mainstay in Finnish and Estonian culture—most of the studies on sauna bathing and their findings are based on the use of this type of sauna. More studies need to be conducted to truly understand how these two saunas stack up against one another. However, as shared on an episode of The AGEIST Podcast, Dr. Scott Sherr noted that one of the fundamental differences between the two is that the traditional Finnish sauna tends to activate the sympathetic nervous system, whereas the infrared sauna caters more to the parasympathetic nervous system.
The Benefits of Heat: A Healthful Stressor
If you’ve ever used a sauna at a spa or after a workout at the gym, you’ve felt the initial release of tension and stress seemingly melts off of you. Interestingly enough, the benefits of heat are a direct result of putting our bodies under the right type of stress. Studies have shown that heat stress, like that experienced when sauna bathing, triggers some of the physiological responses observed from exercise (Iguchi et al., 2012). The use of heat encourages the body to release endorphins, creating an overall sense of well-being. “Stress reduction was the number one motivation for sauna use globally,” Dr. Joy Hussain said on The AGEIST Podcast. “It’s a remarkable tool for mental and physical resilience.”
Heat for Relaxation and Recovery
When exposed to heat, your muscles are more prone to relaxing, which can help aches and pains, and the quiet, insulated environment of a sauna promotes mental relaxation as well. With nothing to do but sit, breathe, and maybe stretch a little, the physical and mental relaxation can result in stress reduction and improved mood.
Heat for Heart Health
Along with encouraging mind and body relaxation, evidence suggests that saunas directly support our body’s processes, recovery, and more. Regular sauna use can lead to increased heart rate—anywhere from 100 to 150 beats per minute—and improved blood circulation, akin to the effects of moderate exercise. Studies that focus on the association between regular sauna use and prevention of fatal cardiovascular events have shown that frequent sauna bathing may reduce the risk of cardiovascular diseases, including high blood pressure and stroke (Laukkanen et al., 2015). Notably, individuals who use saunas regularly may experience a lower risk of sudden cardiac death.
Heat for Cognitive Health
Most of the research on sauna bathing and the impact it has on overall health and longevity stems from The Kuopio Ischaemic Heart Disease Risk Factor Study (KIHD), a population-based study that enrolled 2,682 men, aged 42 to 60, from eastern Finland between 1984 and 1989. The study is ongoing and has included follow-up examinations between the early 1990s and early 2000s. One of the follow-up studies, conducted by Laukkanen et al. in 2016, found a correlation between moderate to high frequency sauna bathing and lowered risks of dementia and Alzheimer’s disease. However, to truly understand if there is a definitive correlation between sauna’s neuroprotective effects and the physiological responses elicited by heat exposure, more research needs to be conducted.
Heat for Whole Body Health
Most notably, a systematic review on dry sauna bathing notes that while cardiovascular disease has been the primary focus of sauna research over the last several decades and has proven to be an effective preventative measure, studies also suggest that saunas, either Finnish or infrared, can benefit individuals with rheumatic diseases, such as fibromyalgia, rheumatoid arthritis, and ankylosing spondylitis (Hussain & Cohen, 2018). Those with chronic fatigue and pain syndromes, chronic obstructive pulmonary disease, and allergic rhinitis can also benefit. Sauna use can also improve athlete’s performance, our skin moisture barrier properties, and overall quality of life—what can’t heat do?
Sauna Effectively: Sweat, Sip, & Replenish With LMNT
For every 20 to 30 minutes you spend in the sauna, it’s estimated that you’ll lose up to a liter of sweat (give or take). We all know when we’re thirsty, but there is a science to proper hydration. Water alone won’t help you replenish your body’s electrolytes, so it’s important to replenish the electrolytes you sweat out with fluids that contain sodium, magnesium, and potassium.
For athletes, an evidence-based tip is to include 1 gram of sodium per liter of water—and each serving of LMNT contains precisely 1 gram of sodium (Baker et al., 2016). With LMNT, you can be sure to properly balance your body’s fluid levels to ensure proper hydration during your sauna session and post sauna to ensure proper recovery. Don’t let dehydration derail you from finding the benefits of sauna bathing: have a salty, zero-sugar beverage like LMNT on hand.
Take 16 to 32 ounces of water with you, a packet of LMNT, and follow your thirst cues to hydrate smartly during and after your sauna session.
Get a free LMNT sample pack with 8 flavors by using our link here.
For more information on the salty science behind LMNT, read here.
Note: If you are hypertensive or pre-hypertensive, consult your physician before using LMNT.
References
Baker, L. B., Barnes, K. A., Anderson, M. L., Passe, D. H., & Stofan, J. R. (2016). Normative data for regional sweat sodium concentration and whole-body sweating rate in athletes. Journal of sports sciences, 34(4), 358–368. https://doi.org/10.1080/02640414.2015.1055291.
Blystone, M. (2024, March 20). Traditional Finnish Sauna vs Far-Infrared Sauna: What’s the Difference? Theta Wellness Center. https://www.theta.life/journal/2024/3/20/traditional-finnish-sauna-vs-far-infrared-sauna-the-differences.
Hussain, J., & Cohen, M. (2018). Clinical Effects of Regular Dry Sauna Bathing: A Systematic Review. Evidence-based complementary and alternative medicine : eCAM, 2018, 1857413. https://doi.org/10.1155/2018/1857413.
Iguchi, M., Littmann, A. E., Chang, S.-H., Wester, L. A., Knipper, J. S., & Shields, R. K. (2012). Heat Stress and Cardiovascular, Hormonal, and Heat Shock Proteins in Humans. Journal of Athletic Training, 47(2), 184–190. https://doi.org/10.4085/1062-6050-47.2.184.
Laukkanen, T., Khan, H., Zaccardi, F., & Laukkanen, J. A. (2015). Association Between Sauna Bathing and Fatal Cardiovascular and All-Cause Mortality Events. JAMA Internal Medicine, 175(4), 542. https://doi.org/10.1001/jamainternmed.2014.8187.
Laukkanen, T., Kunutsor, S., Kauhanen, J., & Laukkanen, J. A. (2016). Sauna bathing is inversely associated with dementia and alzheimer’s disease in middle-aged Finnish men. Age and Ageing, 46(2), 245–249. https://doi.org/10.1093/ageing/afw212.
SIU School of Medicine. (n.d.). 5 surprising health benefits of sauna use. SIU Blog. https://www.siumed.edu/blog/5-surprising-health-benefits-sauna-use.
Stewart, D. (Host). (2025, Jan. 9). Dr. Joy Hussain: Thermo-Flexibility Is Real [Audio podcast episode]. The AGEIST Podcast. AGEIST.
Stewart, D. (Host). (2024, Oct. 31). Dr. Scott Sherr: Prevent Winter Colds [Audio podcast episode]. The AGEIST Podcast. AGEIST.