The Health & Wellness Benefits of Regular Sauna Use

Here’s how a consistent sauna routine can positively impact your health and skin:

Physiologically, in the sauna, your heart rate can go up by as much as 30% or more, so you are essentially getting in a light cardiovascular workout; another way to think of it is that you are mimicking the effects of exercise. Research has also shown that saunas help speed up muscle recovery from physical activity, meaning they are great to use in tandem with your fitness routine. As your heart pumps faster, circulation is redirected toward the skin’s microvasculature, so it receives a brief but powerful increase in oxygen and nutrient delivery.

In the sauna, you're shedding a ton of sweat. An interesting research study from Finland found that young male participants lost an average of 1.5 pounds of bodily fluid over four 10-minute sauna cycles (with breaks between each round). The average person is more likely to lose up to a pint of sweat in one sauna session, and with that sweat, you’re removing toxins like heavy metals, plastics, and chemicals from your body, as well as relieving excess water retention. 

The relaxing sauna environment is known to help reduce cortisol levels, which can accelerate aging, trigger breakouts, and disrupt the skin barrier when elevated for too long. At the same time, sauna use increases levels of endorphins, AKA your “happy hormones,” which support a calmer nervous system. That shift matters for your skin: when your stress response is more balanced, you tend to see less redness, fewer flare-ups, and a healthier barrier over time.

Saunas have been shown to improve sleep quality by preserving regular circadian rhythms. As your body temperature gently rises and then falls after a sauna session, it can signal to your brain that it’s time to recenter, making it easier to fall and stay asleep. That’s incremental for your skin because deep, consistent sleep is when your body prioritizes repair: collagen renewal, barrier recovery, and cellular “clean-up” processes are all more active at night.

Using the sauna habitually can reduce markers of systemic inflammation, including C-reactive protein (CRP). When inflammation is lower, the whole body tends to function better, including the skin. You often see less redness, decreased inflammatory breakouts, and improved recovery from everyday stressors such as long workdays, UV rays, and even pollution.

Taking part in regular sauna sessions has been linked in studies to reduced risk of cardiovascular events and all-cause mortality. While nothing is a magic wand, the idea is that when you consistently challenge the body with mild heat stress, you activate heat-shock proteins and other “maintenance pathways” that support healthier aging at a cellular level.

As I said above, your blood vessels dilate in the sauna, so circulation increases throughout the entire body – but especially to the skin. That means better oxygenation, nutrient delivery, and waste removal. People often report their skin looking more refreshed and vibrant after a sauna visit or two because microcirculation is temporarily boosted in that brief recovery phase.

I fully realize that not everyone has access to a sauna. But anything that brings your cortisol level down is going to benefit your overall wellbeing and, by extension, your skin. 

For example, red light blankets activate the mitochondria in cells and promote healing and recovery. Meditation, stretching, breathwork, and nature-bathing, which involves taking a walk somewhere near nature, are also proven ways to reduce cortisol levels and calm the mind.

A warm bath can also help relax the nervous system, improve circulation, and create a similar shift from a stressed state into one that supports repair and restoration.

Again, the key is to do these things with regularity; it is their steady, cumulative effect over time that truly becomes impactful, not just doing them every once in a while.

I recommend following a few simple sauna guidelines to maximize the benefits:

• Get the Temperature Right: For Infrared saunas, the temperature should fall between 131 and 149 degrees Fahrenheit; steam saunas can go up to 194 degrees Fahrenheit.
• Pre-Hydrate: Ensure you are well hydrated before your sauna session by drinking at least 500 ml to 1 L of water 1-2 hours prior. Add a pinch of sea salt, cucumber slices, or a squeeze of lemon for added detoxification benefits. Do not drink alcohol before or during.
• Rinse Off After: After you sweat, rinse away any toxins from your perspiration. Cold water can help seal your skin, make it feel a lot softer, and reduce further water loss.
• Re-Hydrate: Following your sauna cycle, replace any lost hydration with water. You can drink 500 ml of water or 250 ml of coconut water to replenish fluids and electrolytes.
• Stay Consistent: Aim to work up to 4 rounds per week, with no more than 20 minutes per sauna session. Check with your healthcare professional before starting any new wellness program, especially if you have any heart or blood pressure conditions.
  
  

For me, a consistent sauna practice is another powerful tool to support overall health and skin, especially when it’s part of a simple routine you can repeat. That same approach carries into your daily Trifecta: gently cleanse, deliver targeted actives, and reinforce the barrier morning and night so your complexion stays more resilient to heat, workouts, and everyday stress.

It also shapes how you recover: regular sauna sessions, smart hydration, time outdoors, and quality sleep all build on the principles we’ve talked about – improving circulation, lowering stress, and supporting deeper rest. Together, those habits reinforce what your skincare is doing and give your body the conditions it needs to repair and age more gracefully over time.