Over the last year, saunas have been enjoying their moment in the spotlight. They’ve been the topic of Tiktok trends and podcast conversations and maybe they’ve even taken hold of your own friend group. And the consensus seems to be: saunas are the next big thing in health and wellness.
Here at Mountainback at Mammoth, our guests have had access to our on-site hot sauna for decades and we’ve heard how much they appreciate being able to unwind with some heat therapy after a long day on the mountain. But, we haven’t taken the time to dive into the science behind whether dry heat actually offers health benefits, until now!
In this article, we’re going to talk about what research says about hot sauna use as well as some tips for enjoying one at high altitude.
What happens in your body when you step into a hot sauna
You might remember back to your first experience of being in a sauna as somewhat uncomfortable. And that’s because, the immediate effect of heat exposure in the body is like a shock to the cardiovascular and respiratory systems. Your heart beats faster, your breathing deepens, your blood vessels widen, and you sweat. This stress response is your body’s way of keeping your internal temperature cool under unusual circumstances.
And before you think, “Why would I want to put my body under that kind of stress” well, consider that we do this when we exercise, as well. And as with exercise, research suggests that there are many different benefits to putting your body into this elevated state. Let’s take a look.
Health benefits of heat exposure
One of the strongest cases for saunas as a health treatment is that sauna use has been linked to cardiovascular health. In a 2015 study, for example, Finnish participants who hit the sauna every day for 20 years showed lower risks of heart disease and cardiovascular-related death (as compared to people with similar lifestyles who didn’t use the sauna.) Additional studies have also found that heat exposure lowers blood pressure and cholesterol and improves blood flow in the short term.
It turns out that when you give your body the chance to ramp up that heart-and-lung stress sequence, it may boost the functionality of those systems. And, training the body in this way can also help to improve the body’s ability to thermoregulate outside of the sauna, which can be beneficial for exercise and everyday function.
Heat therapy is great for athletes
While most everyone can benefit from the cardiovascular benefits of sauna sessions, athletes are taking special interest in incorporating heat therapy in their training routines. Not only does the boost in blood flow help with performance, but it can also facilitate better recovery and injury prevention.
The data suggests that athletes should seek to hit the sauna immediately following an exercise session as a way to compound the training load. In other words, if you want your workout to have more oomf, don’t skip the post-workout sauna session!
How a sauna may improve your mental health
The brain may also be an area where sauna treatments can make a positive impact, with some studies showing a lower risk of chronic diseases like Alzheimer’s and dementia. Research is ongoing, but there’s evidence to suggest that this is because heat exposure may lower inflammation and reduce oxidative stress.
Some researchers are looking into whether heat exposure can help with symptoms of depression, with small studies offering promising results. A 2016 study, for instance, found that induced hyperthermia contributed to reduced depression markers.
There are other ways that sauna use can improve your mood that don’t actually have to do with body chemistry. On the one hand, there are social aspects that can improve mood and wellbeing, such as going to the sauna with a friend. And, on the other hand, the fact that a sauna is a phone-free space might also bring another level of relaxation.
Sorry, folks, a hot sauna isn’t a miracle drug
Clearly, the pro-sauna influencers are onto something and the studies published during the last ten years have been mostly positive. But there are a few caveats that we should mention.
For one thing, researchers are still trying to determine the extent to which the positive health outcomes are actually the result of heat exposure and not something else, like lifestyle or genetics. Many of the most attention-grabbing studies have focused on Finland, where sauna use history goes back generations. So, researchers are hoping to expand their studies to include people who don’t have a sauna culture to make sure the results are consistent across populations.
It’s also important to know that there are quite a few myths floating around online that aren’t based on scientific evidence. One of the common myths of saunas, for example, is that you can sweat out toxins, kill viruses, or even cure your hangover by hanging out in the sauna. But, that’s not true, at least not scientifically.
In fact, if your body is already dealing with an underlying condition like an infection or a cold, the added stress can increase the risk of heat exhaustion and other complications. So, if you’re not feeling well, don’t assume that a little bit of heat treatment will do you good. Instead, get some rest and drink plenty of fluids.
How to sauna safely at high altitude
As we’ve covered, saunas are good for anyone looking to improve everything from their blood pressure to their 5k time to their mood. But, how do these effects change at high altitude? And how can you keep yourself safe while sauna-ing here in Mammoth?
In most cases, heat exposure should have a positive impact on the way that you acclimate to high altitude. As we’ve covered in other articles on our blog, being in the mountains means access to less oxygenated air. So, if you can encourage your body to improve your respiratory and cardiovascular systems, you’ll be in a good position to make the most out of every breath you take.
But, that doesn’t mean that you should hit the sauna immediately after checking into your condo! As we mentioned, these positive impacts on the heart-and-lungs are only seen when the body isn’t already dealing with other stressors, like a virus or infection.
It’s also important to remember that high altitude can quickly lead to dehydration. And, a hot sauna can exacerbate the problem by encouraging you to sweat.
So, if you want to take full advantage of the health benefits of saunas here in Mammoth, consider the following tips:
-
Get the go-ahead from your doctor before incorporating heat therapy.
-
Go to your local sauna before heading up to the mountains. Reaping the benefits of a sauna is all about building up your tolerance to heat. But, it’s easy to overstress your body by exposing yourself to heat and high altitude conditions at the same time. So, if you have access to a sauna where you live, get a jumpstart before your trip.
-
Drink lots and lots of water. Staying properly hydrated in the mountains will reduce the risk and symptoms of altitude sickness. And if you plan on using the sauna, drinking more water will be absolutely essential.
-
Ease into exercise. Working out at high altitude and with heat exposure can help you reach your training goals faster than at sea level. But, going too hard, too early on in your trip can overload your body. Don’t push yourself.
-
Keep your sessions on the shorter side, to start. We would recommend that you limit your sauna sessions to no more than 15 minutes at a time, to start.
-
Listen to your body. If you’re feeling under the weather in general or experiencing dizziness or headaches while in the sauna, stop heat therapy.
Ready to start your sauna journey? What better place than Mammoth Lakes!
After reading through the scientific evidence in favor of saunas for health, we’re sold on the heat therapy trend! If you want to try it for yourself, make sure to book your next trip to Mammoth Lakes at Mountainback at Mammoth. We have a dry sauna that is free to use everyday from 9am to 5pm.