Ultimate Sauna Guide: Improve Your Health and Relaxation

A report from The Business Research Company forecasts that the global sauna and spa market will grow to $3.97 billion in 2024 from $3.75 billion in 2023. The research firm further projects that, come 2028, this market will be worth $5 billion.

The primary driver behind that growth is the increasing awareness of the many prospective and purported benefits of sauna use.

To that end, our team at Crystal River Spas put together this guide exploring the most crucial things you need to know about saunas. Here, we’ll discuss:

• What saunas are
• What sauna therapy does to the body
• The top sauna health effects
• Dos and don’ts of sauna use
• Reasons to consider investing in a sauna for your home in Roaring Fork Valley

Let’s dive right in.

What Are Saunas?

According to a BBC article, experts believe that the history of saunas dates back around 10,000 years. The first ones, called pit saunas, were pits in the ground, the bottom area of which had piles of stones heated with campfires.

The BBC article further points out that in Nordic countries, people believe saunas are critical to physical and emotional well-being. No wonder saunas are a key national symbol in Finland, with 3.3 million saunas, over half of its population of 5.5 million. Finnish saunas also became part of UNESCO’s Cultural Heritage List in 2020.

From those humble backgrounds came today’s saunas, which have made great strides in providing comfort and convenience. They still follow the same principle of using heat as a form of relaxation and wellness therapy.

Saunas made in the traditional Finnish style usually use heated rocks over which you can pour water to produce steam. You can also find modern sauna rooms that use light energy to generate heat, such as Infrared saunas. You can place them inside your home or outdoors if you have enough space outside with exceptional views.

What Does Sauna Therapy Do the Body?

Most saunas have temperatures between 158° and 212° Fahrenheit. Others operate at lower heat levels, ranging from 120°F to 140°F, such as stylish and relaxing outdoor saunas that use Infrared technology. It’s this heat that sauna therapy (the term used to refer to the heat therapy saunas provide) can raise the skin’s temperature.

The increased skin temperature caused by sitting in a sauna can induce heavy sweating.

As UCLAHealth.org explains, spending a short time in a sauna can already make the body produce a pint of sweat. As a result, the body has to work hard to keep itself cool, causing the heart rate to spike to about 100 to 150 beats per minute. The increased heart rate encourages the blood vessels to dilate or open and widen (called “vasodilation”).

What Are the Potential Benefits of Sauna Use?

Vasodilation increases your circulation or blood flow. Sauna users and researchers associate this effect with the many potential benefits of sauna relaxation and heat therapy.

So, without further ado, here are some of the top benefits you could enjoy when you sit and relax in a sauna.

May Help Lower Blood Pressure

As blood vessels widen and circulation improves, blood pressure levels may drop. A 2023 article published on News-Medical.net says researchers at Brigham Young University in Utah have found more evidence backing the findings of previous studies that have already associated such benefits with sauna use. According to the researchers, the study’s middle-aged participants who underwent sauna heat therapy experienced lower blood pressure.

May Help With Cardiovascular Health and Wellness

Cardiovascular health and wellness refers to heart and blood vessel health. Many diseases affect these parts of the body, from coronary heart disease to stroke and hypertension (high blood pressure).

According to the U.S. CDC, high blood pressure is a “major” risk factor for heart disease. Left uncontrolled, it can affect the heart, kidneys, brain, and other primary body organs.

As mentioned above, sauna use can help lower blood pressure levels. So, if done regularly and combined with physical activity, it could help improve cardiovascular health and wellness. An article published by Medicals New Today in 2022 noted that researchers found evidence that sauna bathing and exercise can provide more cardiovascular benefits than exercise alone.

May Help Bring Feelings of Wellness

When you sit in a sauna, you may find its heat, peaceful ambiance, and restful setting relaxing. The more relaxed you feel, the more significant your feelings of wellness.

A study published on PubMed Central in 2023 also noted that sauna use can promote an increase in endorphins. Endorphins are the “happy” or “feel-good” chemicals the body naturally produces. With more of these in your system, the better your feelings of well-being can get.

May Help Improve Sleep

Spending time in a sauna can also be a great addition to your routine for getting better sleep. You may find that sauna therapy’s relaxing and mood-boosting effects may help lull you to sleep faster and stay asleep longer.

May Help Boost Skin Health

Regular sauna sessions may promote better skin health through sweating and improved circulation. As you perspire in a sauna, your sweat pushes out of your pores, removing dirt and other contaminants that may have stayed around even after your shower. Although this isn’t detoxification, it’s still a relaxing way to cleanse yourself.

Your skin may also benefit from the heat in the sauna, which, as mentioned above, can improve circulation. Better circulation brings more blood and nutrients to the skin. You may find that with regular sauna sessions, your skin could look younger, more glowing, and rejuvenated.

Dos and Don’ts of Sauna Use

While sauna therapy has many potential health benefits, it may not be for everyone, and its proper use is integral to safety. So, ensure you know the most crucial dos and don’ts of sauna use.

Do Check With Your Doctor Before Getting in a Sauna

Sauna therapy is generally safe for most folks, but some may have to take extra precautions or avoid it altogether. The best way to determine whether you can safely engage in this activity is to consult your doctor first.

Your healthcare provider may recommend avoiding sauna therapy or safety precautions if:

• You have a severe condition, such as unstable angina pectoris, abnormal heartbeats, advanced heart failure, or aortic stenosis
• You have a high-risk medical condition like liver failure or kidney disease
• You are pregnant or are trying to conceive
• You feel sick or easily faint
• You have heat cramps, heat exhaustion, or heat stroke
• You take medications that can cause you to overheat quickly or prevent you from sweating

If you don’t meet the conditions above or are in generally good health, you can enjoy using a sauna in moderation.

Don’t Forget to Take a Shower Before Sauna Use

A warm shower before each sauna session is proper etiquette when using public or shared saunas. However, you should still do the same even if you invested in an in-home sauna. By taking a warm shower, you can cleanse your body of dirt, de-clog and open your pores, and help facilitate more optimal sweating.

Do Drink Lots of Water Before and After Using a Sauna

Before getting into a sauna, drink two to four glasses of water. Don’t drink them all at once, though, as you may become bloated if you do. Instead, sip slowly and drink each glass a few minutes apart.

Remember, spending a short time in a sauna can cause you to lose at least a pint of sweat. If you forget to hydrate before a session, you can become dehydrated. Dehydration in a sauna can result in heat-related illnesses, such as heat cramps or strokes.

After your sauna session, drink two to four glasses of water again to replace your lost fluids. Follow the same drinking tips to avoid feeling bloated.

Don’t Drink Alcohol Before and After Sauna Use

Alcohol is a diuretic, meaning it increases the body’s urine production. Like sweating, urination reduces the body’s fluid levels. So, if you drink alcohol before or after a sauna session, you could quickly get dehydrated.

Folks who’ve had alcohol or are experiencing a hangover should also avoid getting into a sauna immediately. Waiting until the hangover passes is wise because the heat in a sauna and the sweating it induces can worsen a hangover.

Do Use a Clean Cotton Towel During a Sauna Session

A clean cotton towel makes sitting in a sauna more comfortable. It safeguards your skin from overheating due to direct contact with the hot benches and protects the sauna’s wooden benches from body oils.

Don’t Use Creams and Lotions Before Entering a Sauna

After taking your pre-sauna shower, don’t put on creams or lotions. They make sweating more difficult, as they can cover your pores. Even if they run with your sweat, they can cause an oily mess and leave unsightly marks on the sauna’s benches.

Do Remove Body Accessories

Metal accessories like rings, earrings, necklaces, and watches can heat up quickly in a sauna. If you wear them inside one, you risk burning yourself.

Don’t Overtax Yourself in a Sauna

The human body cannot withstand high temperatures for long periods. So, to keep your sauna sessions safe, limit each session to 15 to 20 minutes at most. You can always get out sooner if you feel dizzy or uncomfortable.

If you can only spend 10 minutes inside a sauna during your first few sessions, that’s fine; over time, your body will likely acclimate to a sauna’s heat. As it does, you can increase your session lengths to 15 to 20 minutes.

Do Consider Incorporating Sauna With Contrast Therapy

According to Verywell Health, contrast therapy is a commonly used method by sports medicine specialists and physical therapists to enhance muscle recovery and improve circulation. The health publication also notes that it can benefit people who, after performing intense exercise, experience the following:

• Pain
• Swelling
• Spasms
• Muscle fatigue

Submerging a part of or the whole body in a hot bath, then a cold bath, and repeating the steps for some time make up the steps of contrast therapy. However, brief sauna sessions can also be part of the routine. For example, you can start with a hot bath, followed by a cold bath, and then switch to a sauna session before getting into a cold bath again.

Why Invest in a Sauna for Home Use?

Having a personal sauna at home allows you to incorporate heat therapy into your health and wellness regimen more easily. You don’t have to keep booking sessions at your nearest spa, which could sometimes be too full to accommodate you. With an in-home sauna, you can use it whenever you see fit, provided you mind its safe use guidelines.

There’s also the added benefit of privacy. You don’t have to follow a shared or public sauna’s strict guidelines on sauna attires or outfits. You can enjoy your sauna sessions fully undressed or with just a towel wrapped around your body.

The privacy of having an in-home sauna also means you don’t have to feel uncomfortable with other people around. You may feel more relaxed and won’t have to deal with noise from other sauna users.

Lastly, a sauna can increase the value of your home in Roaring Fork Valley. According to RentRedi, a National Association of Realtors (NAR) survey found that 42% of homebuyers consider saunas desirable home features. With one in your home, you could increase your property’s resale value by 50% to 80% and expand your prospective buyer pool.

Enjoy These Potential Sauna Perks and Pros

Improving blood pressure, helping with relaxation, and promoting better sleep are only a few of the top benefits you can reap with a sauna. And if you invest in one for your home, you can make sauna sessions a regular part of your wellness routine. You can also enjoy more privacy and convenience with an in-home sauna.

If you’re ready to explore saunas in more detail, Crystal River Spas is happy to help. Our company has a rich history dating back to 1987 when we solely offered hot spring spas. We’ve grown since then and now help our customers access high-quality saunas, hot tubs, and swim spas.

So, browse our sauna collection or call us today at (970) 963-2100, and we’ll happily answer your questions!