October 5, 2024

9 Incredible Dry Sauna Benefits for Recovery & Wellness

Recover the wellness of these 9 dry sauna benefits, from muscle relaxation to improved circulation and detoxification.

9 Incredible Dry Sauna Benefits for Recovery & Wellness

Imagine leaving a grueling workout, your muscles tight and weary. Now, picture finding relief and rejuvenation in the gentle warmth of a dry sauna. This isn’t just about relaxation — it’s an intelligent recovery strategy. Dry sauna benefits go beyond a simple sweat session, offering powerful ways to enhance recovery and boost overall wellness. How to Use Sauna? In this article, you'll discover how consistent, effective sauna therapy can become a key part of your wellness routine, helping you feel your best physically and mentally.

To make the most of your sauna experience, consider using the GoPolar sauna app. It’s designed to guide you through sessions, track your progress, and help you achieve your recovery and wellness goals.

What Is a Dry Sauna?

A Sauna Dry Sauna Benefits

A dry sauna, often called a Finnish sauna, is like stepping into a hot, dry oven designed to make you sweat profusely. Temperatures typically range from 160 to 200°F, and the heat comes from rocks or electric heaters. It’s a perfect way to warm up on a chilly day or unwind after a grueling workout. Think of it as a gym for your skin, helping you sweat out toxins and stress.

How Does a Dry Sauna Work?

A dry sauna uses high heat in a small room to make you sweat. Traditional saunas use stones heated over a wood fire, and people splash water on the stones to create steam, raising the temperature. 

Sauna Design and Function

Modern versions have electric stoves instead of hot stones. Vents let steam escape, keeping humidity between 5 and 30%. The sauna's wooden walls, often cedar or pine, absorb moisture, reducing humidity further. Inside, seating is arranged at different levels, with higher seating hotter than lower seating. The heat increases your body temperature, making you sweat, which then evaporates to cool your body. This is a natural way to boost circulation and enjoy other health benefits.

9 Incredible Dry Sauna Benefits

Wet Skin - Dry Sauna Benefits

1. Heart Health: Sauna for a Stronger Ticker

Regular dry sauna sessions offer major perks for your heart. Consistent use is linked to lower rates of sudden cardiac deaths, coronary heart disease, cardiovascular disease, and even all-cause mortality. It’s a heart-smart practice that can help you live longer and healthier.

2. Rheumatic Relief: Soothe Those Aching Joints

Are you dealing with rheumatic diseases like fibromyalgia or rheumatoid arthritis? Sauna sessions might be your new best friend. Research suggests that regular dry sauna bathing can ease symptoms for these conditions and others, like chronic fatigue and pain syndromes, chronic obstructive pulmonary disease, and allergic rhinitis.

3. Exercise Gains: Boost Your Performance

Athletes and gym-goers take note. Sauna use can improve exercise performance. While the data comes from small, noncontrolled trials, the results are promising. Regular sauna bathing may help you push past your limits and achieve your fitness goals.

4. Skin Relief: Calm That Psoriasis Itch

Psoriasis can cause uncomfortable, itchy patches on your skin. But spending time in a sauna might help. Harvard Health reports that some psoriasis patients experience relief from itching after using a sauna.

5. Breathe Easier: Sauna Benefits for Asthma

Asthma sufferers might find relief through regular sauna use. This chronic condition can make breathing hard, but saunas help reduce wheezing and other symptoms, making it easier to catch your breath.

6. Brain Boost: Lower Your Dementia Risk

Regular sauna bathing might help protect your brain. A study found a connection between frequent sauna use and a reduced risk of dementia and Alzheimer’s disease in men. It’s a lifestyle habit that promotes relaxation and well-being and might help keep your mind sharp as you age.

7. Mental Health: Sauna to Lift Your Spirits

Sauna benefits extend to mental health, too. Some research shows a connection between sauna use and:

In one study, sauna therapy improved relaxation and appetite in patients with mild depression.

8. Sleep Support: Sauna Your Way to Better Zs

Need help to catch more Zs? A sauna session before bed might do the trick. A survey found that over 80% of respondents reported better sleep after using a sauna at night. It’s a simple way to unwind and prepare for a good night’s rest.

9. Pain Relief: Sauna to Soothe Back Pain

Low back pain can be debilitating, but sauna therapy might help. Research suggests that dry sauna sessions can improve quality of life and reduce pain for patients with low back pain. It’s a complementary therapy worth considering.

Level Up Your Cold Plunge Game with GoPolar

Our app is the go-to resource for those who love the benefits of sauna and cold therapy. With GoPolar's sauna app, you can track your cold plunge or cold shower and sauna sessions with your Apple Watch. 

Download our app for free today to level up your sessions with our tracking features and GoPolar community leaderboard.

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Dry Saunas vs. Wet Saunas: What's the Difference?

Towels Laying - Dry Sauna Benefits

When you think of a sauna, chances are you're picturing a traditional Finnish log cabin-style sauna. But did you know that the two main types of saunas offer distinct experiences and benefits? One is the traditional Finnish-style dry sauna you're probably familiar with, and the other is a steam room or a wet sauna. 

Both operate at different temperatures, maintain specific humidity levels, and create a unique atmosphere to offer a customized sauna experience. Which is the right option for you? Let's explore the key differences between these popular sauna styles, health benefits, and the ideal way to enjoy each.

Wet Saunas: A Breath of Fresh Steam

A wet sauna, a steam room, creates a warm and humid environment using moist heat. This type of sauna has a high humidity level reaching 100%. Steam saunas typically generate steam using a steam generator like the Mr. Steam MS-E Series, or by pouring water over heated rocks. 

The steam generator heats water to its boiling point, producing steam gradually filling the room. Traditional wet saunas pour water over hot rocks, which are heated by a stove or electric heater. This creates steam and increases the humidity inside the sauna. Wet saunas generally operate at much lower temperatures than dry saunas, usually between 90 and 120 degrees Fahrenheit. The air inside a wet sauna may feel thick and heavy, but the lower temperature ensures you won't feel overly hot or uncomfortable.

Dry Saunas: The Classic Sweating Chamber

Originating in Northern Europe around 2000 BC, a dry sauna is one of the oldest wellness practices that remains a mainstream health trend. A dry sauna, such as the Almost Heaven Rainelle, is a cozy, wooden room designed to increase your body temperature and make you sweat to improve your detoxification process. It works its magic by using an electric, wood, or gas-powered heater that warms the sauna room to a high temperature, ranging from a toasty 160 to a sweltering 195 degrees Fahrenheit. 

As the room heats, the air inside becomes hot and dry, with a relative humidity of around 10% to 20%. Users can pour water over hot rocks to create a burst of steam for a brief, exhilarating moment. Studies have shown that the high dry sauna temperature improves skin elasticity while reducing the appearance of acne scars and stretch marks. A dry sauna also does wonders for muscle recovery, as the heat causes blood vessels to dilate, increasing blood flow and improving circulation.

Comparing Dry and Wet Saunas: The Key Differences

The heating method is one of the most significant differences between wet and dry saunas. Dry saunas use wood-burning stoves or electric heaters to heat the air inside, creating a warm and cozy environment that encourages sweating and relaxation. 

A Temperature and Humidity Comparison

Wet saunas, or steam rooms, create a humid environment by using a steam generator to heat water and release steam into the room, resulting in a moist, steamy atmosphere. Regarding temperature and humidity, dry and wet saunas are vastly different. Dry saunas typically have higher temperatures, ranging from 160 to 195 degrees Fahrenheit, but with lower humidity levels, usually around 10-20%. 

On the other hand, wet saunas have lower temperatures, around 90 to 120 degrees Fahrenheit, but they have much higher humidity levels, reaching 100%. This moist environment can work wonders for hydrating your skin and soothing the respiratory system.

Which Is Better, a Dry or Wet Sauna?

A Sauna - Dry Sauna Benefits

When deciding between a dry or wet sauna, consider your:

  • Preferences
  • Needs
  • Goals

Dry saunas offer an authentic experience with soothing heat that can:

Incorporating dry sauna sessions into your routine can also help boost metabolism and weight loss. If you want to improve cardiovascular health, dry saunas have been shown to:

  • Lower blood pressure
  • Enhance circulation
  • Reduce the risk of heart-related diseases

On the other hand, a wet sauna may be the better choice if you want to:

The high humidity encourages sweating, which helps release toxins and impurities. The warm, moist heat can soothe irritated nasal passages and reduce congestion. Whichever type you choose, stay hydrated and listen to your body.

Choosing Between Dry and Wet Saunas: Factors to Consider

Consider your preferences, needs, and goals when deciding between a dry or wet sauna. Dry saunas offer an authentic experience with soothing heat that can:

  • Ease stress
  • Relieve tension
  • Enhance well-being

Incorporating dry sauna sessions into your routine can also help boost metabolism and weight loss. If you want to improve cardiovascular health, dry saunas have been shown to lower blood pressure, enhance circulation, and reduce the risk of heart-related diseases. 

On the other hand, a wet sauna may be the better choice if you want to:

  • Improve your skin health
  • Detoxify your body
  • Relieve respiratory issues

The high humidity encourages sweating, which helps release toxins and impurities. The warm, moist heat can soothe irritated nasal passages and reduce congestion. Whichever type you choose, stay hydrated and listen to your body.

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How Do Dry Saunas Compare to Infrared Saunas?

Girl Sitting in Sauna - Dry Sauna Benefits

A dry sauna and an infrared sauna both heat your body, but that may be where the similarities end. When you sit in an infrared sauna, your body is warmed directly by the heat from the infrared lamps that use electromagnetic radiation. 

Dry saunas, on the other hand, heat the air around you. This type of heat directed to the body makes infrared saunas a popular choice for many people. 

Heat Sources: How Each Sauna Warms You

At their core, saunas use heat, but how they generate it is distinct. Dry saunas employ traditional methods to heat the air, such as:

  • Wood-burning stoves
  • Electric heaters
  • Gas stoves

This warm air then envelops your skin, causing you to sweat. Infrared saunas use infrared lamps to emit electromagnetic radiation, which directly warms your body. This targeted approach means less energy is wasted on heating the surroundings.

Temperature Differences: Saunas Aren’t All the Same Heat

Dry saunas typically operate at temperatures between 150°F (65.6°C) and 195°F (90.6°C), offering a more intense heat experience. Infrared saunas run cooler, usually between 120°F (48.9°C) and 140°F (60°C). 

The difference? Infrared heaters can penetrate deeper into the skin, offering a more comfortable heat that doesn’t overwhelm you. This lower temperature allows you to stay in the sauna for longer, usually about 20 minutes, benefiting those who prefer a less intense experience.

Heat Penetration: How Saunas Affect Your Body

The way heat penetrates your body affects how you experience the sauna. In a dry sauna, the heat surrounds your body, causing you to sweat from outside. This can benefit those who want to experience a traditional sauna session. 

Infrared saunas, on the other hand, penetrate the skin more deeply, allowing for a more efficient and targeted experience. This can be beneficial for those who want to experience the benefits of heat therapy without the intensity of a dry sauna.

Specific Benefits: Why Choose One Sauna Over the Other?

The differences in how dry and infrared saunas heat your body can lead to different experiences and benefits. Dry saunas offer a more intense heat experience, benefiting those who want to experience a traditional sauna session. 

Infrared saunas, on the other hand, offer a more comfortable heat that penetrates deeper into the skin. This can be beneficial for those who want to experience the benefits of heat therapy without the intensity of a dry sauna.

Dry Sauna Safety Precautions

A Dry sauna - Dry Sauna Benefits

Limit your time in the sauna to a maximum of 15 minutes. When your session is longer, take intervals to cool off for a few minutes. When you’re ready to go back in, the heat will still be there waiting for you.

Hydration Station: Drink Up

Saunas will have you sweating bullets. Keep water handy and sip regularly. Don't let dehydration sneak up on you.

No Workouts Here: Keep It Chill

Exercise in a sauna? That's a no-go. Stick to light stretching if you must. Pushing your body too hard can make you dizzy and mess with your heart rate.

Listen to Your Body: Know When to Stop

The moment you feel dizzy or faint, step out and cool down. If lowering the sauna temperature helps, do it. Safety first.

Consult Your Doc: Sauna No-Go Zones

If you have conditions like dizziness, cardiovascular issues, or are pregnant, get the green light from your doctor first. Avoid the sauna if you have a fever or are under the influence of alcohol or drugs.

Sauna and Cold Plunge: A Healthy Lifestyle Choice

Sauna sessions are part of a healthy lifestyle. Our cold plunge app is the go-to resource for sauna and cold exposure enthusiasts. 

Download our sauna app for free today to level up your cold plunge and sauna sessions with our tracking features and the GoPolar community leaderboard.

Optimal Dry Sauna Temperature, Duration, and Maximizing Health Benefits

Steam - Dry Sauna Benefits

You want to hit the perfect temperature range when you step into a dry sauna. For most folks, a comfortable heat falls between 140 and 160 F. This range offers a gentler warmth that still provides all the recovery and health benefits you need. 

Are you feeling bold? Crank it to about 160 to 195 F for a more intense sweat, but stay under 210 F to avoid putting too much stress on your body. Listen to your intuition and body when dialing in the temperature. It's not a contest to endure the highest heat but a practice to help your body recover and rejuvenate.

Hydration Station: Staying Safe and Lit in the Sauna

Hydration is key:

  • Before Your Sauna Session: Drink water to prepare your body.
  • During the Session: Sip water to stay hydrated. 
  • After the Session: Replenish fluids to aid recovery.

Safety Tips for Sauna Use

  • Bring a water bottle and sip it regularly. Alcohol is a big no-no when using a sauna, so save that for later. 
  • If you’ve got heart issues or are pregnant, chat with a doctor before you hop in. 

Safety first. Otherwise, time in a dry sauna is a great way to unwind and can help improve your mood.

Time to Chill: Dialing in Your Sauna Duration

How long should you stay in there? Start with 10 to 15 minutes, step out to cool down, and do it again if you’re up for it. Pay attention to how you feel. It’s okay to call it quits for the day if you get:

  • Dizzy
  • Feel weird
  • Just plain done

A sauna is supposed to help, not hurt, so always listen to your body.

Level Up Your Cold Plunge and Sauna Sessions Today With GoPolar's Free Cold Plunge App

Meet GoPolar, the app that changes the game for cold plunge and sauna enthusiasts. This app lets you track your cold plunge or shower sessions and sauna time directly from your Apple Watch. 

Are you curious about how your heart rate responds during a session? GoPolar lets you:

  • Review that data
  • Spot trends
  • Compete on a community leaderboard

Plus, it connects with Apple Health for seamless integration. The app also helps you find the best cold plunge locations nearby. Ready to take your recovery to the next level? Download GoPolar for free today!

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