Traditional Sauna: Health Benefits, Risks, And Precautions

Traditional Sauna: Health Benefits, Risks, And Precautions

Sweat as a form of therapy is an age-long technique. The concept of a traditional sweat house started over 3000 years ago. The ancient people use this method to relax and unwind. In recent times, there is more study into this heat bath concept. The research has aided the discovery of more health benefits of a traditional sauna. Also, there is increasing knowledge about their possible risks and precautions. 

This guide provides detailed information about the advantages of this health facility. You will also find precautions to limit the potential risks of sauna usage. So, stay active to gain all you need to know!

What Is A Traditional Sauna? 

The use of sauna began a long time ago. It started over 3000 years as a relaxing culture among young adults. They created a wooden enclosure and a heat source.

The old form of sauna uses other elements like rocks and leather. These materials help to hold heat and prevent its loss. But the modern conventional sauna is a better upgrade to what ancient people use. It is a wooden room with contemporary ergonomics and designs. 

A conventional sauna's radiation is usually higher than most other types. The temperature is generally between 80 to 110 degrees Celsius (176 to 195oF). It also includes rocks and other elements to retain warmness. You can also create humidity and moist heat by adding water to the sauna.  

Types of Traditional Sauna

There are two basic types of conventional saunas, and they are;

  •       Dry Sauna 
  •       Steam Sauna

Dry Sauna

The dry sauna works at elevated temperatures. They are without humidity and steam. Here, you allow the sauna to operate without adding or sprinkling water. The moisture is usually low or non-existent (less than 10%). 

Steam Sauna

Steam sauna differs from the dry one. The cause of this discrepancy is humidity. The temperature here is higher, and it allows a steam bath. You can do this by combining or sprinkling water. The vapor increases the sauna’s efficiency. It unseals the skin pores and creates easy access to wash out sweats and dirt. 

Health Benefits of a Traditional Sauna 

The existence and relevance of saunas survived through decades due to their benefits. Initially, the facility is only famous for its relaxing and therapeutic effects. But modern research into its impact revealed more health benefits. 

Below are the standard health advantages of using a sauna;

1. Saunas Aid General Body Detoxification

One of the benefits of a conventional sauna is its ability to help you reduce body toxins. And you won’t want all these to accumulate in your system. Its effect can be detrimental. When you engage in sauna sessions, you remove wastes like heavy metals and organic pollutants.  

The radiation from the sauna forces deep sweats. The body passes toxins and heavy metals to the sweat and releases them. The wastes move out through skin pores, where you wash them off during a shower. And doing this makes you feel refreshed and healthy.

2. Conventional Saunas Improve Cardiovascular Health 

The cardiovascular system is one of the integral parts of human anatomy. This system can be likened to a car’s engine. It controls the functionality of various body parts. So, it is vital to keep it in perfect working conditions. 

Many sauna sessions can improve cardiovascular health. It activates the body system and mitigates all symptoms of cardiovascular diseases. 

3. It Improves Skin Health

The skin is the most extensive human organ. And it has great functionality. It helps protect the body, add beauty, and eject waste. The effect of conventional sauna sessions improves the skin's performance for three purposes.

Sauna heat triggers the synthesis of collagen. Collagen is a protein that is crucial for skin elasticity. It also helps the opening and closing of pores and keeps the skin tighter. 

Another benefit of a sauna to the skin is its anti-aging effects. The heat effect rejuvenates the skin and prevents the occurrence of wrinkles. So, a sauna is effective in the prevention and reduction of agedness.

The body’s sweat helps to wash the skin's surface. It removes dirt and harmful organisms from the body’s exterior. So, it keeps the skin shiny and helps to maintain its complexion. 

4. It Improves Endurance 

The ability of saunas to improve general body endurance is beneficial for sports. It aids your body in the usage of available oxygen. So, it reduces exhaustion time and boosts performance. So, you can ensure increased physical activeness with sauna sessions.

5. Saunas Improve Relaxation 

One of the most noteworthy health aids of saunas is their relaxing effect. This sauna type reduces stress and mitigates pain. These benefits are the reason for its popularity in the ancient days.  

The sauna heat triggers the endocrine glands to produce certain hormones. These hormones include serotonin (the happy hormone) and others that help with relaxation. This action helps to relieve all the symptoms of stress. 

6. It Mitigates Pain and Enhances Body Recovery 

If you feel body pains regularly, what you need might be some time in a sauna. A hot sauna bath eases pain. It solves this by increasing blood flow and circulation.  This sauna type can reduce muscle soreness, joint pain, and other movable body parts. It also helps with chronic pain like arthritis. It achieves this relief by improving muscle and tissue relaxation. 

7. It Improves Blood Circulation

The sauna heat triggers the heart to perform better. It increases the heartbeat rate, dilates the veins, and helps the blood vessels. So, it improves blood movement throughout the body. This action simulates enhanced heart performance during rigorous exercise. It elevates the heartbeat to about 100 to 150 beats per minute. 

Improved blood circulation is beneficial because blood carries loads of vital materials. Proper circulation will ensure that these materials reach all body parts. It will also help with skin health, physical recovery, and other general body maintenance. 

8. It Boosts The Body’s Immune Response

Your body's immune system is the first response to any potential attack. Just like how a gate protects a building, that’s how the immune system operates. It functions by protecting the body using already stored information. So, the sauna effect capitalizes on this technique to improve the immune system. 

The sauna’s effect on the body is like the feeling of fever. It triggers the immune system to respond with white blood cell release. This response remains in the body's memory. And it activates a fast action in case of a likely condition in the future. 

9. It is Useful For Weight Loss

Another impressive benefit of a sauna is its use for weight loss. The best outdoor sauna will give the body a similar feeling to workout sessions. It increases metabolic rates and the body’s energy demands. 

A sauna session triggers the body to use stored fat to meet energy needs. This way, the body experiences fat burn and weight loss. 

Risks of Using a Conventional Sauna

Like most other facilities with health consequences, the sauna also has its side effects. These risks do not mean using a sauna is terrible, but you must always keep them in mind. Knowing the hazards will also help you use the sauna the right way. 

Here are the dangers of using a conventional sauna;

  •       Dehydration 
  •       Hypotension (low blood pressure)
  •       Exhaustion and dizziness 
  •       Heatstroke 
  •       Arrhythmia
  •       Lightheadedness and airways irritation 
  •       Other forms of discomfort caused by heat

The worthy news is that it is possible to mitigate these risks depending on how you use the facility. Regulating the time you spend in the sauna is one of the essential factors. Your body condition and health status during the sessions are also vital. 

Also, it is best to know when to stay away from the sauna. You are prone to these dangers when you use the sauna under certain conditions. Ensure to stay away from the sauna if you have or fall in any category listed below;

  •       Those suffering from any cardiovascular diseases.
  •       Individuals with a history of heart attack and blood pressure disorder.
  •       Pregnant women and nursing mothers.
  •       Those that have cuts or open wounds on any part of their body.
  •       Those with weak, compromised, or non-functional immune systems.
  •       Aged people or those with age-related complications.
  •       People that have problems with body heat regulation or homeostasis.
  •       If you are preparing for or just undergone a surgical process. 
  •       Those with kidney problems and some other health complications.
  •       Stay away from the sauna if you are under certain drugs or medications. 

You can also seek medical advice before resuming sauna sessions if you belong to any of the above groups. This step will help you be on the safe side and mitigate your vulnerability to sauna risks. 

Precautions For Using a Conventional Sauna 

A sauna is one of those facilities that don't have written rules. But they come with lots of guidelines users must keep in mind. These guides will not only ensure your safety while using the sauna. They will also guarantee you get the most benefits from your sessions.

It is vital to keep these forethoughts in mind each time you want to use a sauna. Whether you are using a personal sauna or a commercial sauna, your protection is crucial. 

Here are special precautions to ensure your safety and a boost in your sauna results; 

  • Seek medical advice before using the sauna if you have health complications.
  • Use the right temperature for you and maintain regulated sessions.
  • Be gradual with your switch from hot to cold. Allow your body to cool before going in for a shower.
  • Avoid alcohol, caffeine, smoke, and other intakes that can cause dehydration. 
  • Regulate the time you use in each sauna session. Beginners should consider shorter sittings (between 5 to 10 minutes). At most, a sauna session should not extend beyond 20 to 30 minutes. 
  • Check the activities of your children in and around the sauna. Keep their sessions short and ensure that they stay hydrated.
  • Drink enough water (2 to four cups) after each sauna session.
  • Exit the sauna once you feel tired, weak, or exhausted.
  • Never fall asleep during your time in the sauna. 
  • Avoid tight clothes. Loose clothes like bathing suits will free your pores and make it easy to release sweats. 
  • Avoid sitting on a wooden sauna with a bare body. So, consider going in with a personal towel. 

How Does a Sauna Affect Blood Pressure? 

Sauna sessions affect blood pressure by influencing plasma flow and heart function. It dilates blood vessels and controls endothelial function. The endothelial is a layer in the blood vessel’s interior, which affects blood pressure. This sequence of actions allows free blood movement and proper circulation. So, it lowers blood pressure. 

But, inappropriate actions after sauna sessions can cause an increase in blood pressure. The shift between cold and hot body temperature must be gradual. Forcing a rapid switch can cause the blood pressure to skyrocket. 

In summary, proper use of a sauna will lower blood pressure. But an unguided switch between heat and cold will raise blood tension. It is best to seek your physician’s guidance before using the sauna if you suffer from hypotension. Those with high blood pressure can enjoy a lowering effect with the facility. 

Can You Use a Sauna If You Have an Elevated Blood Pressure? 

Lowering blood pressure is one of the primary benefits of the best outdoor saunas. It enhances blood circulation with the expansion of blood vessels. The sauna also increases heart function and raises the heartbeat. 

Yes, you can use a sauna if you have high blood pressure. The sauna effect will improve the blood flow and drop the blood pressure to a normal level. And this what everyone needs for good physical health.

High blood pressure means there is a compromised health condition. The effect is lethal and can cause death in some cases. Those with increased blood pressure can use a sauna to regulate their blood pressure. 

Do Saunas Decrease Blood Pressure? 

Yes, saunas can decrease blood pressure, which is one of its primary benefits. The heat boosts endothelial function. Hence, it dilates the blood vessel for easy flow and circulation. It also raises the heartbeat rate and enhances its function. 

So far you maintain a gradual switch between hot and cold; a sauna will only decrease your blood pressure. 


A traditional sauna is one of the best health facilities for body maintenance. It has loads of benefits that preserve its relevance through several decades. You can get to enjoy both dry and steam heat in a sauna. But, you must keep the possible risks in mind and mitigate your vulnerability. Taking necessary precautions will protect you from these dangers and boost your result. 

Finding an outdoor sauna for sale is an easy task. But getting a quality product from a reliable manufacturer remains a hassle. You don't have to brood over "how can I find a used outdoor sauna for sale near me?" Understand the need for a sauna before looking for the best outdoor sauna for sale. Adding quality sauna sessions to your routine will be a significant boost in your general well-being. Do well to get one to maintain sharp physical and mental health!


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