Sauna bathing is a time-honored practice with cultural and therapeutic significance in many parts of the world. Historically, people have used saunas for cleansing, relaxation, and ritual purposes, and today, they are increasingly popular for their potential health benefits. Sauna use has been associated with many benefits, including improved cardiovascular and mental health, reduced inflammation, and increased endurance. In this article, we will discuss the best practices for using saunas and explore the benefits and risks of sauna use for special populations such as pregnant women and children.
Heat exposure has notable, but reversible, effects on male sperm and fertility measures. A study involving 10 healthy men who underwent two 15-minute sauna sessions at 80°C to 90°C (176°F to 194°F) every week for three months, the men experienced reduced sperm counts and motility. These measures returned to normal, however, within six months of ceasing sauna use [1].
In another study, researchers compared the effects of a single sauna session on the sperm count and motility of 10 healthy men with the effects of a single exercise session of equivalent duration and intensity. They found that both sauna use and exercise resulted in decreased sperm count and motility, but that the effects of exercise were more pronounced and longer-lasting [2].
Some central nervous system birth defects, such as anencephaly and spina bifida, are linked with exposure to extreme heat during pregnancy. However, in Finland, where the majority of women practice sauna bathing at least once a week throughout their pregnancies, the incidence of anencephaly is the lowest in the world [3]. Similarly, observational studies conducted in Finland and the United States showed no links between sauna use and higher incidence of cardiovascular malformations, the most common form of birth defects [4, 5].
In an experimental study in which pregnant women were exposed to sauna-like temperatures, the women’s skin and rectal temperatures increased during the exposure, but all the women gave birth to healthy babies [6]. Pregnant women with toxemia, however, exhibit increased resistance to blood flow in the uterine artery, which may compromise fetal health [7]. As such, they should avoid sauna use during pregnancy.
Children have less efficient thermoregulatory mechanisms than adults due to differences in their anatomy and physiology. In particular, they have lower sweat rates than adults, which can compromise their ability to dissipate body heat through evaporation [8]. Children with sinoatrial node disorders may be at greater risk of fainting during the cool-down phase after sauna bathing due to the sudden drop in blood pressure that can occur post-sauna use [9]. However, sauna bathing appears to be safe for healthy children over the age of 2 years under adult supervision [10].
People with acute illness accompanied by fever or inflammatory skin conditions should avoid sauna use [11]. People taking any kind of medication, whether prescribed or over-the-counter, should consult a physician before sauna use [12]. Several studies have shown that people with certain types of cardiovascular disease may experience improvements in their symptoms and disease status with sauna use [13]. However, anyone with a diagnosed cardiovascular condition should consult a physician before using the sauna.
Proper hydration and electrolyte balance are critical to maintain the body’s fluid balance and to promote normal muscle contractility and nerve function. As described above, the average person loses approximately 0.5 kg of fluid as sweat during a single sauna session. Sweat rates vary between individuals and even between sessions, however, and some people may lose considerably more. Accompanying the fluid losses are losses of electrolytes, especially sodium.
Despite its many health benefits, sauna use is not appropriate for everyone. Certain populations, such as pregnant women, children, people with certain medical conditions, and those taking certain medications, should exercise caution or avoid sauna use altogether. Excessive heat exposure, especially when dehydration and electrolyte deficits are present, can lead to dizziness, fainting, heat exhaustion, heatstroke, and even death.
Sauna use is also not a substitute for other healthy lifestyle practices, such as regular physical activity, a nutritious diet, stress management, and adequate sleep. Combining sauna use with these healthy habits can result in optimal health and well-being.
Sauna bathing has been a popular practice for centuries, and research shows that it offers numerous health benefits, from cardiovascular and mental health to athletic endurance and detoxification. Sauna use may also help improve fertility in men, although it is important to use caution and to allow time for recovery between sessions.
Despite the many benefits of sauna use, it is important to recognize that excessive heat exposure can pose health risks, particularly for certain populations. Individuals should always consult with their healthcare provider before beginning a sauna regimen, particularly if they have a medical condition or take medications.
Incorporating sauna use into a healthy lifestyle, along with regular physical activity, a nutritious diet, stress management, and adequate sleep, can help promote optimal health and well-being. By taking the appropriate precautions and using sauna in a responsible manner, individuals can enjoy the many benefits of this ancient practice.
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