7 Benefits of Sauna or Why Sauna is Great for Health

Sauna! A lot of people love sauna, and for a reason! In this video, we’ll discuss the benefits of regular sauna usage or, medically speaking, the effects of hyperthermal conditioning. Saunas and steam rooms positively affect several systems in your body, yielding great health benefits
0:00 - Introduction
1:42 - Great workout for the heart and blood vessels
2:23 - Drainage of the lymphatic system
2:42 - Rest for the kidneys
3:00 - Skin rejuvenation
3:18 - Muscle recovery and growth
3:43 - Endorphin release and mood elevation
4:12 - Reduced inflammation and longer lifespan
4:54 - Negative effects of the sauna
6:17 - Summary
But if you are wondering whether a sauna can help you lose weight, not really. While using a sauna may help you shed water weight by sweating, you’ll quickly get it back soon after your visit. Actually, adipose tissue or simply fat is only about 10% water, while muscle tissue consists of about 75% water.
Visit the sauna regularly and stay healthy!
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About Practical Health channel
The mission of the Practical Health channel is to share scientific knowledge and personal experience related to a healthy lifestyle. So, everyone will live a healthy and productive life!
In this channel, Andrey Titov, PhD shares his personal experience and provides practical steps on health and performance optimization. The key focus is to use a data-driven approach (a lot of actual body tests) in optimizing the 4 key pillars of wellbeing
• Nutrition/ diet - calorie balance, healthy food, controlling appetite
• Exercise/ sport - weekly schedule
• Sleep - getting asleep and waking up fast, having a great night's sleep
• Mindfulness - enjoying life and staying

[@Alessandro1983]

My gym has a sauna. Very blessed to have it

[@PracticalHealthNow]

Alessandro, yeah, I have the same feeling! Actually, I have signed up for gyms which have either sauna, or steam room.

[@williamhodgson1428]

I sauna around twice a week after working out, now I know why I am passing urine more frequently thereafter. Thank you for this.

[@PracticalHealthNow]

Great to hear that, William! Keep us posted with your further progress.

[@mirasingh7428]

Did u noticed any benefits after starting sauna ?

[@jackcarraway4707]

I'm from Florida and stationed in Texas. No need for sauna visits; both states are essentially one giant sauna 😅

[@PracticalHealthNow]

Yeah, we know Florida and Texas, David! One thing I want to say: In the past, I was a big fan of the steam room and sauna during the cold months (great for warming up the body and such). However, after living in New Jersey for several years and experiencing hot and humid summers, I realized that steam rooms and saunas are a fantastic way to remove excess water from the body and make those hot weeks much more bearable. So, now I love saunas and steam rooms all year round.

[@kennethc9996]

For real but you definitely need one in the fall and winter I live in Houston it gets a little dry around here lol

[@GerinPhils]

Florida is cold from November to April...its a myth that Florida is hot...its not..Florida has cold and miserable weather for half the year.

[@LamiAtZenith]

Thanks for sharing the detail around the benefits of sauna! I’ll be watching your other sauna video

[@PracticalHealthNow]

Thank you, Lami, glad you found the video useful!

[@shaneconnor5701]

Thanks for the information

[@PracticalHealthNow]

Thank you, Shane, glad you found this video helpful!

[@nataliialebid1336]

Simply excellent! Very grateful for a clear, concise and well presented video!

[@PracticalHealthNow]

Glad you enjoyed it!

[@msomunyua6348]

​@@PracticalHealthNow❤❤@1

[@gordion1]

If the western world was not fixated on mass production of ultra processed food and caring little for the masses welfare saunas and heat /cold therapy would be part of our upbringing. The Romans regarded their baths as a way of life, not only their soldiers managed to overcome the rigours of hazardous living but it was embraced by all others including women. Massage was also a healthy bonus. It would reap untold benefits in our modern world.

[@PracticalHealthNow]

Well said, Gordon! Let's foster a thriving sauna and steam room culture worldwide!

[@kurtdixon4700]

Love the vid👌

[@PracticalHealthNow]

Thank you, Kurt, glad you enjoyed the video!

[@MrAndrsi]

Awesome facts!

[@PracticalHealthNow]

Thank you, glad it was helpful!

[@chrlmlln9018]

Thank you so very much, sir! I am very grateful to find your excellent description of the seven benefits of sauna bathing! Wishing you all the best and stay blessed! Best regards from Sweden! 💯❤👍👌

[@PracticalHealthNow]

Thank you, Carl, for your kind words and support! Really appreciated!

[@youngkwak9931]

Best video on sauna

[@PracticalHealthNow]

Young, totally agree with you :) What do you think about our other video on sauna? Some people like that "Sauna Start Guide" even more.

[@youngkwak9931]

@@PracticalHealthNow i like that you're straight to the point. No filler nonsense or trying to promote products. Pleasr keep making videos. Thank you

[@marshbonny6470]

Yes i felt great after a steam.and sauna

[@PracticalHealthNow]

Awesome! This is how it's supposed to be :)

[@carsonwatkins1973]

I just saw a video from a dermatologist who said that the only way to remove toxins is through the kidneys and the liver not sweat.

[@PracticalHealthNow]

Shari, scientific research doesn't support that claim, and it's unclear what evidence this dermatologist is using. Please review the relevant papers on PubMed for more accurate information. Here are a couple examples - "Sweat iron and zinc losses during prolonged exercise" and "Excretion of Ni, Pb, Cu, As, and Hg in Sweat under Two Sweating Conditions".

[@marcusturkijevic2049]

Thanks Dr. Titov, but I'm wondering how frequently i should go sauna, because i do sports training 5 times a week. Should I then use sauna more frequently/longer visits or keep a low visit count . Will either one affect recovery, performance etc..?

[@PracticalHealthNow]

Marcus, that's an excellent question! Sauna and training can either compete or complement each other, depending on how you approach it. If you have in a full 60-minute sauna or steam room session, it might interfere with your training for the day. My strategy is to leverage the sauna to fill up the remaining "gap" after my workouts. After intense sessions, like a one-hour run or 90 minutes of strength training, I spend 5-10 minutes in the sauna for relaxation and a bit of stretching. On lighter workout days (especially during recovery from an injury), I extend the sauna time to 20-30 minutes, turning it into a more intense session with a wider hot-cold range. It's all about finding the right balance and making the sauna work for you! I hope this helps!

[@rrb634]

I really spectical about the accuracy of this video

[@PracticalHealthNow]

Thank you, but you misspelled word "spectacular". But seriously is there a specific point you question?

[@suggiethames9870]

Do those branches people whisk with in sauna have any benifits?

[@PracticalHealthNow]

Oh, that's a great question! If you ask Russians, they'll tell you that the whipping with the venik is where all the banya benefits come from. However, objectively speaking, I see two main benefits. Firstly, there's the aromatherapy aspect, as those branches typically smell quite pleasant. Secondly, it provides a rejuvenating massage for the skin.

[@stephanietaylor4594]

Thank you Dr. Titov for sharing helpful insight about the benefits of using a sauna. Questions: 1) Is there a minimum/ maximum time to spend in the sauna? 2) Is it beneficial to do a combination sauna & steam session? If so, how long and in what order? Thank you 😊

[@PracticalHealthNow]

Stephanie, good questions! 1. It's an excellent point to consider. Similar to other forms of exercise, the time spent in the sauna has its optimal range for maximum benefits. Just like running or swimming, spending a short time will yield some benefits, but finding the sweet spot-say, 30 minutes three times a week-can offer even more advantages. However, like with any activity, excessive sauna time, akin to running for an hour every day, can potentially strain your body. It's about discovering the right balance through trial and error. My personal weekly time in the sauna/ steam room is 90 minutes (4-5 times, 20 minutes each). 2. Saunas and steam rooms share the core concept of heating your body, but they have distinct focuses. Saunas promote muscle relaxation, while steam rooms benefit the respiratory system and skin. Ultimately, it boils down to personal preference. We've actually covered this topic extensively in our standalone video, 'Sauna vs Steam Room vs Banya - What's the Difference?'-definitely check it out for more insights. I hope this information proves helpful!

[@dkdk2093]

What are the risks and side effects of an infrared Sauna?

[@PracticalHealthNow]

It's a great question! I haven't see a comprehensive study of the risks or side effects of the infrared sauna. It's still too new to have enough data to make reliable conclusion. Actually, the published evidence of the benefits of the infrared sauna is limited. My guess is that we'll see good scientific data after like 5 years

[@Mike-be7uk]

I just want him to say... "Get to da choppa!"

[@PracticalHealthNow]

:)

[@ilyamir1259]

what's better? sauna or banya?

[@PracticalHealthNow]

The health benefits are probably very similar, though I would vote for banya (or steam room). It's easier for respiratory system, when we breath humid air.

[@timofeyo4002]

I go for steam room, it's easier to breathe

[@_ee-nl1im]

I only experience dizziness from the sauna, but I want to stay there for long periods. Is it possible to reduce dizziness in the sauna?

[@PracticalHealthNow]

I recommend a gradual approach to building your sauna tolerance. Begin with a lower temperature in the sauna (or sit lower in the sauna room), limit your time inside, follow up with a refreshing cool shower, and aim for just 2-3 visits during one session. Just like with running or strength training, allowing your body time to adapt is key. I hope you find these tips helpful!

[@_ee-nl1im]

@@PracticalHealthNow thanks!

[@suggiethames9870]

How does the sauna give the kidneys a rest?

[@PracticalHealthNow]

I thought it there at 2:42 - the removal of toxins occurs through sweat glands rather than through the kidneys and urinary system

[@naomieberhardt3931]

😃❤️⭐️🙏🏼

[@PracticalHealthNow]

Thank you, Naomi 😊🙏

[@speedbuddy]

Why do people wear clothes and sneakers inside I don't get it think that is gross

[@PracticalHealthNow]

Yeah, it looks gross to me too. I have no idea why people do that.

[@anttimustonen9033]

It's not soona it is sauna

[@PracticalHealthNow]

No, it's sAna [ˈsônə] in American English. I know it's pronounced differently in Finnish and other languages

[@BB-ni8vy]

Came here just to downvote and not watch. Don’t pop your collar if you wanna be taken seriously.

[@PracticalHealthNow]

Wait a second! You downvoted this video because of my collar? Or you don't like the video? Or you don't like sauna benefits?

[@DarthKader32101]

Get a life.

[@Del_Sebas]

I think he is anti-sauna and knowledge. If you know what you’re talking about, your appearance shouldn’t be the selling point

[@kurtdixon4700]

I came here to downvote your downvote because of pettiness

[@josefuentes7137]

3:37 bro was arnold swartzanager

[@PracticalHealthNow]

Jose, so, I wasn't Arnie before 3:37 or after 3:37, right? But I became him for a few seconds at 3:37 :)

[@josefuentes7137]

​@PracticalHealthNow yesss haha because you said "all the muscles" lol

[@PracticalHealthNow]

@@josefuentes7137 Oh, I hadn't noticed that phrase, interesting! Over the years, I've heard so many jokes comparing my accent to Arnie's. Surprisingly, I grew up in Ukraine, so I should have a Ukrainian accent, not Austrian :)

[@josefuentes7137]

@@PracticalHealthNow thanks for the insight on the sauna!

[@MatthewYoung-nn7ek]

Apply for the next James Bond film please. You'd be a great villain

[@PracticalHealthNow]

Matthew, what do you mean? Villain? I am trying to save the world, help people get healthier :)

[@MatthewYoung-nn7ek]

i'm joking bro @@PracticalHealthNow

[@gforce9596]

​@@PracticalHealthNowhe just means that you could act in a movie with your sharp looks and accent as a villain from James Bond stories. I don't think there was anything bad meant

[@annatitova7582]

I see him only as a positive hero

[@tundeoladimeji3376]

Smiles