We Might be Wasting Time in the Sauna

Today, I’m diving deep into why a sauna that cranks up to 170ºF isn’t just about extra sweat—it’s about supercharging your body’s natural repair systems and unlocking benefits you might not even know existed. If you’ve ever wondered why some saunas leave you feeling like a well-oiled machine while others barely warm you up, keep reading.

The Magic Behind the Heat: Heat Shock Proteins (HSPs)

Let’s get scientific for a moment. When your body is exposed to high temperatures, it activates something called heat shock proteins (HSPs). Think of these proteins as your body’s emergency repair team. When your cells experience the kind of heat that comes with a 170ºF sauna, they produce HSPs that help repair damaged proteins and even protect against cellular stress.

Why is this important? Because as we age or face daily stressors, our cells accumulate damage. HSPs work to counteract that damage, potentially reducing inflammation and even lowering the risk of certain neurodegenerative diseases. In fact, one study from Finland found that men who used saunas 4–7 times per week had a 66% lower risk of developing dementia compared to those who used it just once a week. That’s a pretty compelling statistic when you consider the potential for longevity and brain health.

Curious to learn more? Check out this ScienceDaily article that dives into the research on sauna use and dementia risk.

Turning Up the Heat: Why 170ºF Matters

You might be thinking, “Aren’t most infrared saunas already hot enough?” Well, many saunas on the market max out around 140–150ºF, and while that might feel good, it doesn’t necessarily trigger the full spectrum of benefits we’re after. At 170ºF, you’re not just warming up; you’re engaging your body’s defense and repair mechanisms to the fullest extent.

Detoxification on Overdrive

When you step into a high-temp sauna, your body starts to sweat profusely—and this isn’t just about getting rid of water weight. That deep, heavy sweat is a powerful tool for detoxification. Research shows that the sweat produced in these high-heat environments can help flush out toxins like heavy metals and BPA. It’s like giving your body a deep, internal spring cleaning every time you sit down for a session.

Cardiovascular Benefits That Rival a Workout

Believe it or not, sitting in a sauna that hits 170ºF can mimic some of the effects of light to moderate exercise. As your body heats up, your heart rate increases—sometimes by 50-75%—and your blood vessels dilate. This passive cardiovascular workout improves blood flow, lowers blood pressure, and can even reduce your risk of heart disease by up to 40%, according to some studies. It’s like getting a mini cardio session without ever lacing up your sneakers!

For a detailed look at these benefits, you can read about the cardiovascular perks on Mayo Clinic Proceedings.

The Hormesis Effect: Stress That Strengthens You

There’s a neat concept in biology known as hormesis. Essentially, a little bit of stress can be beneficial—kind of like how lifting weights causes tiny muscle tears that then rebuild stronger. In the case of saunas, the “stress” is the intense heat, which prompts your body to adapt and become more resilient over time. This hormetic response not only boosts your recovery but can also enhance your overall health and longevity.

If you’re interested in exploring the science behind hormesis and its connection to sauna use, check out this Get Healthspan article.

What the Experts and Athletes Are Saying

I’m not the only one who’s noticed these benefits—some of the world’s top athletes and health experts swear by high-heat sauna sessions. For instance, icons like LeBron James and Tom Brady incorporate sauna sessions into their recovery routines. It turns out that regular, high-temperature sauna sessions aren’t just about relaxation—they’re a key part of optimizing performance and recovery.

A study published in the Journal of Human Kinetics even found that regular sauna use increased endurance by 32% in trained athletes, thanks to improvements in blood plasma volume and cardiovascular function. While I won’t claim to be a professional athlete myself, these findings resonate with anyone looking to get more out of their training and recovery.

There are plenty of testimonials out there from everyday people who have seen remarkable improvements in their well-being by incorporating high-heat sauna sessions into their routines. Whether it’s enhanced recovery after workouts, improved sleep quality, or simply a boost in overall energy, the benefits are hard to ignore.

Making the Most of Your Sauna Experience

Now, if you’re considering adding a sauna to your wellness routine, let me share some tips based on what I’ve learned:

1. Know Your Temperature: Not all saunas are created equal. Many infrared saunas max out at a milder 140–150ºF. For the full range of benefits—think deep detox, cardiovascular improvements, and potent HSP activation—you want one that can reach 170ºF or more. The Sunhome Sauna Lumiar 5 is a great example of a sauna that delivers on that promise.

2. Frequency is Key: The benefits of sauna use come with regular sessions. Studies suggest that using a sauna 4–7 times per week can maximize the health benefits, particularly in reducing risks of conditions like dementia and heart disease.

3. Pair with Other Healthy Habits: While a high-temp sauna is powerful, it works best when combined with other healthy practices. Whether it’s a balanced diet, regular exercise, or proper sleep, think of your sauna sessions as one part of a broader lifestyle upgrade.

4. Check Local Options: If investing in a personal sauna isn’t in your plans right now, many wellness centers and gyms offer high-heat saunas. Just be sure to ask about the maximum temperature—don’t settle for a “sauna” that barely warms you up!

Bringing It All Together

As someone who’s always on the hunt for ways to optimize health and wellness, I’ve learned that sometimes, going all in really makes a difference. A sauna that reaches 170ºF isn’t just about sweating—it’s about pushing your body to activate its natural repair mechanisms, flush out toxins, and improve cardiovascular health. The science is solid, the research is compelling, and the testimonials from top athletes and everyday users speak volumes.

I firmly believe that if you’re serious about taking your health to the next level, you owe it to yourself to explore the benefits of high-temperature saunas. Whether you’re looking to boost recovery after intense workouts, improve your heart health, or simply enjoy a deeper detox, turning up the heat might just be the key to unlocking a healthier, more resilient you.

Final Thoughts

There’s no magic pill for health, but sometimes the simplest changes—like adjusting the temperature of your sauna—can have a profound impact. The next time you’re looking at a sauna, ask yourself: Am I getting the full benefit of this heat, or am I settling for a lukewarm experience? For me, the answer was clear once I discovered the power of 170ºF.

I encourage you to dive into the research, listen to the experts, and maybe even try a session at a high-temp sauna if you haven’t already. It might just change the way you think about heat, recovery, and overall well-being.

If you are thinking about getting a Sauna for your home, here are a few great options:

• Sweat Tent Sauna - Portable, Fits 2 - 10 people, Heats to over 200º with a wood fire stove, no electricity needed. Starts at $1,399 with discount code “MAUS”.

• Sisu Sauna - Top quality Cedar, Barrel or Cabin style, Heats to over 200º, semi permanent and will require a certified electrician and install. Starts at $6,995 and you can save hundreds with discount code “MAUS”.

• SunHome Sauna - Luxury Sauna options from Full Spectrum Infrared to Traditional, most heat to over 170º, one person options to larger. You can save hundreds with discount code “MAUS”.

• Plunge Sauna - Plunge came out with their own traditional sauna and its very uniquely designed, reaches over 200º, fits 2 - 7 people, starts around $10,000. You can save hundreds with discount code “MAUS”.

References & Further Reading

• Heat Shock Therapy – Why Saunas Are So Good for You

• Sauna Use and Dementia Risk – Finnish Study

• Cardiovascular Benefits of Sauna Use

• Hormesis and Healthspan Benefits from Saunas

Thanks for reading, and I’d love to hear your thoughts or any experiences you’ve had with high-heat saunas. Drop a comment below or share this post with anyone looking to level up their health game.

Stay hot, stay healthy, have a great day, and God bless!