Sauna Benefits

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What is a sauna?

According to the Global Wellness Institute, a sauna is a small room designed for dry or humid heat sessions, typically operating at temperatures between 70°C and 100°C.

Its purpose is to promote relaxation, sweating, and overall well-being. [1]

In a traditional Finnish sauna, short sessions of 5 to 20 minutes are generally recommended at temperatures between 80°C and 100°C in dry air. The humidity is periodically increased by pouring water over the heated stones, creating bursts of steam. [2]

What happens to your body during a sauna session?

A systematic review by Hussain and Cohen, published in the scientific journal Evidence-Based Complementary and Alternative Medicine and available through PubMed Central, explains how sauna heat activates the body's natural physiological responses. [2]

Short periods of intense heat gradually raise the temperature of both the skin and the body. To maintain a stable internal temperature, the body activates its natural thermoregulatory mechanisms: the heart beats faster, blood circulation increases, and sweating begins. [2]

Sweating is the body's natural cooling system. This physiological response is one of the reasons why a sauna session is widely associated with relaxation and a feeling of well-being. [2]

The effects of heat extend beyond sweating. At the cellular level, heat stimulates the production of protective molecules that help cells defend themselves and recover from stress. Researchers also suggest that sauna bathing may help reduce oxidative stress and inflammation, promote the dilation of blood vessels, and improve insulin sensitivity. [2]

Researchers believe that some of these physiological responses are comparable to those triggered by moderate physical exercise. In this sense, controlled heat exposure acts as a positive stimulus, encouraging the body to adapt and strengthen its natural protective mechanisms. [2]

Physical Benefits of Sauna

The systematic review by Hussain and Cohen also highlights several physical benefits associated with regular sauna use:

• Improved blood circulation Heat causes blood vessels to dilate and increase blood flow to the skin, promoting healthy circulation. [2]
• Muscle recovery and physical relaxation Increased circulation and heat exposure may help relieve muscle tension and support recovery after physical exercise. [2]
• May help reduce inflammatory processes Controlled heat exposure triggers natural adaptive responses that may help protect cells and maintain their normal physiological balance. [2]
• May support glucose metabolism Heat exposure can activate mechanisms that improve the body's response to insulin, potentially helping the body use glucose more efficiently as a source of energy. [2]

Other studies have highlighted additional potential benefits:

• Potential reduction in blood pressure and cardiovascular support Scientific evidence suggests that regular sauna bathing may have positive effects on cardiovascular health and vascular function. [3][4] 

• Improved sleep quality and increased energy According to a study conducted in Sweden, people who use sauna regularly report better sleep quality, higher energy levels during the day, and a better perception of both their physical and mental health compared with those who do not use sauna. [5]

Mental Benefits of Sauna

• A sense of calm and well-being People who use sauna regularly often report feeling calmer and experiencing an overall sense of well-being after a sauna session. [2]
• Relaxation and reduced perceived stress[2]
• Improved mental well-being A study published in 2026 in the scientific journal Social Science & Medicine, conducted by researchers from the University of Greenwich, the University of Oxford, and other UK institutions, found that people who use sauna regularly report higher levels of psychological well-being than those who use it only occasionally. [6]
• A stronger sense of connection and belonging The benefits of sauna bathing are not solely related to the body's response to heat. They also arise from the social setting in which the sauna is experienced. Sharing the experience with others, taking part in established rituals, and participating in a long-standing tradition can foster a sense of belonging and strengthen social connections. [6]

How often should you use a sauna?

Although the optimal frequency has not yet been clearly established, current scientific evidence suggests that regular sauna use may contribute to cardiovascular health, muscle relaxation, stress reduction, and improved mental well-being. [4]

However, sauna bathing should not be considered a substitute for medical treatment or a healthy lifestyle. Instead, it can be a valuable addition to a wellness-focused routine. Some studies suggest that using a sauna at least once a week is associated with greater physical and mental well-being than using it once a month or less frequently. [6]

Common Myths About Sauna Bathing

• Saunas help you lose weight After a sauna session, your body weight may be slightly lower, but this is simply due to fluid loss through sweating—not a reduction in body fat. Sauna can support a healthy lifestyle, but it should never be considered a substitute for a balanced diet and regular physical activity.
• The hotter the sauna, the more effective it is Using a sauna should never be a test of endurance. The goal is not to tolerate the highest possible temperature, but to enjoy a comfortable and beneficial experience. It is important to listen to your body and respect its signals. If the temperature feels too high, it may cause discomfort or other unwanted effects.
• Saunas cause excessive dehydration Losing fluids through sweating is a normal physiological response. For healthy individuals, staying properly hydrated before and after a sauna session is generally sufficient to replace the fluids lost through sweating.

Sauna as a Wellness Experience at Splash & Spa Tamaro

At Splash & Spa Tamaro, we believe that sauna is much more than simply a source of heat—it's a complete wellness experience.

Sauna offers a valuable opportunity to slow down, relax, and reconnect with your body. As part of a broader wellness journey, it becomes an experience that combines relaxation and self-care.

Four themed Saunas at Splash & Spa Tamaro

Guests can choose from four themed saunas, each offering a unique atmosphere and a different level of heat:

• Outdoor Sauna – up to 95°C
• Chestnut Sauna – 85°C
• Clay Sauna – 75°C
• Salt Sauna – 65°C

This variety allows every guest to choose the sauna experience that best suits their personal preferences while respecting their individual level of comfort.

Aufguss rituals at Splash & Spa Tamaro

Every day guests can enjoy authentic Aufguss rituals in our saunas, led by our professional sauna masters (Aufgussmeister). Each ritual offers a multisensory experience combining heat, expertly directed air movements, essential oil fragrances and traditional ceremony.

Discover Aufguss Programm here

Themed wellness paths at Splash & Spa Tamaro

The benefits of sauna bathing can be even greater when it is included as part of a complete wellness journey, alternating periods of heat, cooling, and relaxation.

For this reason, Splash & Spa Tamaro has created four themed wellness paths that include also the sauna experience and help guests choose the activities best suited to their needs and mood.

• Relax Path

Designed to help you unwind, restore inner balance, and reduce stress. 

• Sport Path

Created to promote muscle relaxation and support physical performance and recovery.

• Vitality Path

Designed to revitalize the body, improve overall vitality, and support the body's natural defenses.

• Detox Path

Designed to promote a feeling of purification and renewal. <

 

SCIENTIFIC REFERENCES

[1] Global Wellness Institute. Sauna Spotlight – Research & Evidence on Sauna Benefits. Wellness Evidence.

[2] Hussain J, Cohen M. Clinical Effects of Regular Dry Sauna Bathing: A Systematic Review. Evidence-Based Complementary and Alternative Medicine. 2018;2018:1857413. doi:10.1155/2018/1857413. 

[3] Laukkanen T, Khan H, Zaccardi F, Laukkanen JA. Association Between Sauna Bathing and Fatal Cardiovascular and All-Cause Mortality Events. JAMA Internal Medicine. 2015;175(4):542–548. doi:10.1001/jamainternmed.2014.8187.

[4] Laukkanen JA, Laukkanen T, Kunutsor SK. Cardiovascular and Other Health Benefits of Sauna Bathing: A Review of the Evidence. Mayo Clinic Proceedings. 2018;93(8):1111–1121. doi:10.1016/j.mayocp.2018.04.008.

[5] Engström Å, Hägglund H, Lee E, Wennberg M, Söderberg S, Andersson M, et al. Sauna bathing in northern Sweden: results from the MONICA study 2022. International Journal of Circumpolar Health. 2024;83(1):2419698. doi:10.1080/22423982.2024.2419698.

[6] Newson M, McGrath R, Mosina I, Reason G, Peitz L. Sauna culture improves physical and mental wellbeing in the UK through social connection and ritual. Social Science & Medicine. 2026;394:119061. doi:10.1016/j.socscimed.2026.119061.