Sauna Therapy Has Real Wellness Benefits—Here’s How to Do It Safely

Potential benefits and limits

Dr. Darshan Shah, a board-certified surgeon, physician and longevity specialist, says sauna heat may improve circulation and support a healthy-looking complexion. Heat exposure may also support collagen production, which helps maintain skin firmness and elasticity.

Sauna heat can temporarily raise heart rate and energy use, Shah says, but sweating mainly leads to water loss rather than fat loss. Brianna Olamiju, a board-certified dermatologist at Spring Street Dermatology in NYC, says saunas and steam rooms can promote circulation and relaxation; neither has been shown to be better for skin health.

Steam rooms may temporarily ease nasal congestion. However, Olamiju warns that excessive heat may aggravate sensitive skin, eczema or rosacea.

Choosing heat and session length

Higher temperatures do not necessarily bring greater benefits, Shah says. He recommends finding a level of heat that provides exposure without placing unnecessary strain on the body. Olamiju advises beginners to start with five to 10 minutes per session, then gradually work up to 15 to 20 minutes as tolerated. Two to three sessions a week can be a reasonable starting point. Some studies associate more frequent sauna use with greater cardiovascular benefits, Olamiju says, but consistency and individual tolerance matter most.

Who may benefit, and when

People seeking relaxation, stress relief or help with muscle soreness may find sauna sessions useful, Olamiju says. Sauna therapy may also offer cardiovascular benefits for some people, but it should complement—not replace—regular exercise and other healthy habits.

Risks include dehydration, overheating, dizziness and low blood pressure. Olamiju recommends drinking water before, during and after sessions, rinsing off afterward and applying moisturizer to support the skin barrier.

Older adults may experience changes in cardiovascular function, blood pressure regulation and heat management. People taking medication that affects blood pressure or hydration, or those with preexisting conditions, should consult a physician before starting. Shah advises beginning at lower temperatures with shorter sessions and adjusting gradually.