Can something as simple as heat really make you healthier and happier? Sauna lovers say yes…
For the past few years, we’ve been waxing lyrical about cold water – swimming, cryotherapy, showers, ice baths. You name it, we’ve dunked ourselves in it, all in the name of health and happiness. But could sweating be the secret to improved wellness instead?
It seems we’re definitely warming up to the idea. In northern Sweden, a 2024 study published in the International Journal of Circumpolar Health found that regular sauna users report better overall health, more energy, and greater life satisfaction than those who don’t indulge in the heat. The research also links sauna use to try numerous benefits, including lower blood pressure, reduced pain, and enhanced mental wellbeing. Whether through steam, infrared, or even a hot bath, incorporating warmth into your routine may be a powerful wellbeing tool.
The science behind the steam
Emma O’Kelly, author of Wild Sauna, has travelled across the UK researching this very topic. “Everyone I met talked about the physical and mental health benefits of saunas,” she says. “It lifts their mood, reduces anxiety, and they’ve met new friends and even found a community amidst the steam.”
Emma met people with Parkinson’s disease who are drawn to the heat for pain relief, while others with autoimmune conditions reported finding it helps reduce inflammation. And for those coping with grief or trauma, the sauna can offer solace – a place of comfort away from the daily grind.
After his landmark 20-year study in 2015, Finnish cardiologist Dr Jari Laukkanen followed up with 2019 research, published in Progress in Cardiovascular Diseases, that found regular sauna bathing significantly reduces cardiovascular disease risk. “This was a seminal moment,” Emma says, “and it’s paved the way for further research into how heat stress affects the body.
“When we expose ourselves to heat stress, heat shock proteins are activated. These can help reduce inflammation, improve insulin sensitivity – which is beneficial for people with type 2 diabetes – and reduce the misfolding of proteins that are linked to diseases such as Alzheimer’s.”
Stress that does you good
According to Emma, heat stress is a form of ‘hormetic’ stress – that is, stress that’s good for you. The more regularly we step into the sauna, the more our bodies adapt, and the more benefits we can begin to enjoy.
“What’s more, a wild sauna, often set in nature, offers an affordable dose of social wellness, and provides a space for a digital detox,” she explains. “And it appeals to everyone – from young people looking to connect in real life, to 90-year-olds seeking relief from chronic pain.”
Still sceptical? Consider this: a sauna session could be giving your body a workout of its own. “Saunas improve blood flow, giving internal organs a workout, and boosting circulation and immunity,” Emma says. “The mucous membranes of the nose, throat, saliva glands, and tear ducts increase secretion, which helps capture pathogens like cold and flu viruses. So, regular sauna use may even help ward off colds.”
A rising heatwave
The British Sauna Society reported that the number of Finnish-style public saunas in the UK doubled between early 2023 and 2024 – from 45 to 90 – and that figure is expected to exceed 200 by the end of 2025.
So, what exactly makes this centuries-old tradition so popular? Emma believes it’s the chance to disconnect. “Our lives are busier than ever, the noise louder than ever, and the sauna is a safe space away from the endless pinging and beeping of technology. It’s a space where we can connect again as humans, and remember that our similarities are greater than our differences.”
But you don’t have to give up your cold-water rituals to embrace this steamy lifestyle – in fact, the two complement each other. Places like Ty Sauna in Swansea and Paus in Cambridge offer wood-fired hot tubs to ease stress, Finnish barrel saunas to trigger happy hormones, and cold plunge pools to release more endorphins.
No sauna? No problem
Not everyone has access to a sauna – but, the good news is, you don’t need one to enjoy the benefits. Try these budget-friendly ways to bring the heat.
Bath time: The easiest, and arguably the most relaxing, alternative is slipping into the tub for a warm soak. The water’s high heat conduction works in a similar way to sauna therapy, and 20–45 minutes is all you need for sauna-worthy results.
Heat wrap: Applying a hot compress or heated wrap directly to sore muscles can help reduce pain in much the same way as sauna heat.
DIY steam: Turn your bathroom into a mini steam room by running a hot shower for a few minutes with the door closed, and sitting nearby to inhale the warm vapour. It’s a simple way to unwind, clear your sinuses, and ease muscle tension.
Hot stone massage: If you’re already booked in for a full-body massage, why not see if you can upgrade to one with hot stones. These help muscles relax more deeply, and can melt away tension even faster.
Who should steer clear?
While saunas offer plenty of benefits, they’re not for everyone. If you’re pregnant, have cardiovascular disease, or live with epilepsy, it’s best to sit this one out. And if you’re tempted to enjoy a few glasses of fizz in the hot tub, consider swapping it for sparkling water instead. The heat can lead to dehydration, so it’s essential to stay well-hydrated. Like most wellness trends, heat therapy is best enjoyed in moderation. But if the current surge in interest is anything to go by, one thing’s certain: we’re ready to embrace the heat.
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