A sauna is a small room or enclosed space designed to induce intense heat and, in many cases, steam, for the purpose of relaxation, detoxification, and health improvement. Originating in Finland over 2,000 years ago, the sauna has evolved from a simple wood-fired hut to a global wellness staple found in homes, gyms, spas, and even public parks.
The Origins: Born in Finland
The word sauna is Finnish and roughly translates to “bathhouse.” The traditional Finnish sauna was a sacred space—used not just for bathing, but for childbirth, healing the sick, and even preparing the dead for burial. These early saunas were smoke saunas (savusauna), where a wood fire heated stones in a closed room. Once the fire died down, the smoke was vented out, leaving behind intense, lingering heat. Today, Finland remains the sauna capital of the world, with over 3 million saunas for a population of 5.5 million—meaning there are more saunas than cars in the country.
How a Sauna Works
At its core, a sauna works by raising your body temperature in a controlled environment. There are three main types of saunas:
1. Traditional Finnish Sauna (Dry or Wet)
- Temperature: 150–195°F (65–90°C)
- Humidity: 10–20% (dry) or up to 40% when water is poured over hot stones (löyly)
- Heat Source: Wood-burning stove or electric heater with lava rocks
- Experience: Deep, penetrating heat; optional steam bursts
2. Infrared Sauna
- Temperature: 110–140°F (45–60°C)
- Humidity: Low (dry)
- Heat Source: Infrared lamps that heat the body directly, not the air
- Experience: Gentler, deeper tissue penetration; popular in wellness clinics
3. Steam Room (Wet Sauna)
- Temperature: 100–120°F (38–49°C)
- Humidity: Nearly 100%
- Heat Source: Steam generator
- Experience: Moist, breathable heat; often called a Turkish hammam or Russian banya in other cultures
Enter naked or in a towel. Clothing traps heat and bacteria. Sit or lie on a bench – Heat rises, so upper benches are hotter. Stay 10–20 minutes. Listen to your body. Pour water on stones (in Finnish saunas) to create löyly, a burst of steam. After that, cool down – Cold shower, plunge pool, or fresh air.
Health Benefits (Backed by Science)
| Benefit | Evidence |
|---|---|
| Improved Circulation | Heat dilates blood vessels; studies show reduced blood pressure after regular use. |
| Muscle Recovery | Heat therapy reduces soreness; athletes use saunas post-workout. |
| Detoxification | Sweating expels heavy metals (lead, mercury) and BPA, per 2012 research. |
| Stress Relief | Heat raises endorphins and lowers cortisol; sauna use mimics moderate exercise. |
| Heart Health | A 2015 Finnish study found 4–7 sauna sessions/week cut cardiovascular death risk by 63%. |
| Skin Health | Opens pores, increases collagen production, and improves psoriasis/eczema. |
Note: People with heart conditions, pregnancy, or alcohol intoxication should consult a doctor before use.