Do Saunas Actually Have Health Benefits?

After braving a winter surf session in Cornwall’s chilly Atlantic waves, nothing sounds more appealing than a sauna session. But is it just indulgence, or are there real, science-backed health benefits? Here at Wavehunters we have officially celebrated 1 year of owning a beach side sauna with Pumphrey and Western co, and think we may have cracked the answer.

Understanding Saunas: How They Work

Before we start listing off the benefits, it’s probably best to explain how a sauna works the body. In a sauna, the body is exposed to steady, continuous high heat (often 70-100 degrees), so to protect and maintain a consistent internal temperature your body does the following. Your heart rate increases to 100-150 beats per minute, similar to a moderate work out. The body does this to move more blood to the skin allowing the skin to dissipate the additional heat. Basically a higher heart rate improves heat transfer from the body’s core to the surface. Alongside this, the heat causes blood vessels – especially those nearer the surface of the skin – to vasodilate (widen). Vasodilation increases blood flow to the skin, which alongside the heart rate helps transfer heat out of the body. The primary cooling system in the body then starts to work – you start to sweat. Within minutes of being in a sauna, your sweat glands activate reaching 0.5-2.0Litres of sweat production per hour depending on the person. Evaporation of sweat helps further remove heat from the body. Basically your body wants to get rid of the excess heat. It widens your blood vessels to allow more surface areas for the heat to be pumped to, this cools your internal temperature, all while any remaining heat is then pushed out of the body by sweat. 

Due to all of the above, we always recommend getting your health checked, saunas are not for everyone and before you put your body through it, double check it can cope. 

Recovery & Performance: Benefits for Active Bodies

We imagine the sole purpose of you reading this blog is because you want to know if it’s worth doing for your health or if it’s yet another online fad. Backed by research, the sauna does in fact come with multiple health benefits. Firstly it reduces muscle soreness (DOMS) by increasing blood flow which helps push more nutrients around the body all while clearing waste from muscles. The sudden increase in heat also gives proteins a shove to repair damaged tissue. Mentally the heat also helps you relax, giving your muscles a chance to release tension. Simply put, more circulation, plus less tension, plus faster cellular repair equals reduced DOMS. Add in warm muscles and connective tissue softening, the sauna also improves your flexibility – goodbye stiffness. Without more explanation, you can see why this is the perfect addition to your post-surf routine. 

Mental Health & Stress Relief: The Mind-Body Connection

To go hand in hand with physical benefits are some pretty great mental health benefits. Straight away saunas are great for stress reduction by reducing cortisol (stress hormone) which naturally allows you to feel more at ease. Add in the increase in beta-endorphins, the feeling of well-being, relaxation and pain relief is just a handful of positives you’ll feel. After the initial shock of the heat, your body shifts into rest-and-digest mode, lowering tension and anxiety. A relaxed nervous system plus reduced inflammation equals a happy mind and body. Going for a walk, a surf or a swim, allows a certain calmness of physical concentration, no phones, no stress, just your body working and mind quite. By sitting yourself in a sauna with natural views, you’re allowing your body to slip back into its peaceful natural state, which will do wonders.

Practical Considerations: Getting the Most from Sauna Use

To get the most out of your sauna session there’s a few things you need to do. 

• Hydrate. Hydrate. Hydrate. Your body can’t do anything with limited water supply so if you only drank a cup of coffee that morning and you expect your body to sweat 0.5-2 litres of water happily? Think again. Water is your body’s lifeline, every single function your body does requires it. 

• Timings. Using the sauna post exercise, putting your body in relaxation mode then going for a big work out is a bit counter intuitive. Workout then sweat out.

We suggest a reasonable heat of 80-100 degrees, with short 15 minute intervals. Give your body a chance to cool off, you don’t want it to over work cooling your internal temperature. 

So, Do Saunas Really Work?

In short, yes, sauna’s truly do have some awesome health benefits. Saunas are a powerful compliment to a healthy lifestyle, supporting your body in maintenance of its regular functions. As a surf school, sport and health are a huge factor in who we are, to keep our lifestyle we must maintain our fitness. So anything to aid us in regulation support, mental health wellness and overall comfort we are here for. So get in the surf, do a work out and come jump into our beachside sauna, if not for your health, do it for the view of the never ending stretch of Atlantic ocean.