Finnish saunas: how they work and their health benefits

What is a Finnish sauna?

A Finnish sauna is a type of sauna that harnesses the power of dry heat to induce intense sweating.

Unlike steam rooms (or wet saunas), Finnish saunas keep temperatures high but moisture levels low: in an average dry sauna, humidity is around 5-20% and temperatures are set around 80-100ºC. This sets Finnish saunas apart from other alternatives, where temperature levels and humidity vary:

• Tropical bath: temperatures average 50-75ºC with an ambient humidity of roughly 20-40%.
• Biosauna: it has an average temperature of about 50-60 ºC and a humidity level of about 45-65%.
• Russian sauna: temperatures ranging between 60-90ºC, with humidity levels around 60-70%.
• Steam bath: here, temperatures usually reach 40-50ºC, although the humidity beats the rest and is set at 100%.

What are the origins of the Finnish sauna?

The Finnish sauna originated in Northern Europe, specifically in Finland, Sweden and Russia. It was originally designed as a response to the region’s low winter temperatures, which are particularly frigid.

Over time, it ended up becoming a relaxing, therapeutic ritual for both the body and the mind as well as a place to socialize, securing a special place in Finnish culture.

How do you use the Finnish sauna step by step? Key tips for your sauna sessions

• The first step before even getting into the sauna is to rinse off in the bath or shower. This is a basic hygienic measure before entering the sauna space. That said, even though some people prefer using the Finnish sauna with wet skin, it’s better to dry off before you go in. This promotes sweating and the consequent elimination of toxins.
• Bring a towel. Users place a folded towel on the bench before sitting down. This serves a dual purpose: the benches are hot, and sitting directly on them can be uncomfortable and even burn the user without the towel. On the other hand, it keeps the sauna clean for other users, since no one sits directly on the same surface if everyone uses a towel.
• Users stay in the sauna for an average of 15 minutes. However, the time varies from person to person: some can only handle 5 to 10 minutes of the dry heat, while others can stay for 25 (which should be the maximum time spent in the sauna).
• After leaving the sauna, it’s a good idea to cool down. Users can either take a dip in cold water, cool down in an ice room, or slip under an ice fountain provided by the spa or wellness center. Whatever the choice, it’s best to go slowly, starting with the feet and gradually moving upwards.
• It’s also key to hydrate after the session, either by drinking water or herbal tea. To access the full wellness experience, take a moment to relax and be present to the bodily sensations after the session.
• Users can then go back inside the sauna and repeat the entire process again, up to 2 or 3 times in the same day.

Top Finnish sauna benefits

Beyond the cultural and social aspects associated with it, Finnish saunas are a tool for mind and body wellness, with important benefits:

• Detoxification: Finnish saunas eliminate toxins through the body’s natural ability to sweat. The high temperatures of the Finnish sauna trigger a deep sweat, which is capable of eliminating toxins.
• Skin care: High temperatures and sweating do more than just detoxify: they also help remove dead skin cells. This also helps with cellular renewal and is thus beneficial as part of skin care routines.
• Improved immune function: By accelerating the body’s detoxification processes, a dry sauna helps boost several of the body’s systems, including the immune system.
• Improved breathing: The high temperatures inside a Finnish sauna help reduce congestion. The dry air opens the airways for easier clearing of any congestion in the respiratory tract.
• Muscle relaxation: The high temperatures inside the sauna combined with cold-water baths afterwards help to relax muscles. This is true for anyone who uses a sauna, but it is particularly useful after a workout or training session.
• Reduces stress: Last but not least, another benefit of Finnish saunas that shouldn’t be overlooked is that they help to significantly reduce stress. The combined effects of both the detoxification and muscle relaxation as well as the dry sauna ritual itself help users de-stress.

When should you avoid the sauna and what precautions to take

Although the Finnish sauna is a great way to deliver major health benefits, there are a number of precautions to keep in mind to ensure a responsible use:

• Drink water or herbal tea after using the Finnish sauna to compensate for fluid loss.
• An average of around 15 minutes per session is recommended.
• While the number of sessions per week can vary among individuals, an average of 2 – 3 sessions per week is recommended.
• People with heart conditions or cardiovascular disease should consult their doctor before using the sauna. The same is true for people with conditions associated with the liver or kidneys, as well as specific skin conditions like eczema or psoriasis.
• Sauna sessions are not recommended after meals (ideally, wait at least two hours) or under the influence of alcohol or drugs.
• They are also not recommended for people who have the flu, a cold or fever.
• Pregnant women should consult with their doctor before using Finnish saunas.

With these precautions in mind, the Finnish sauna can become a powerful tool for physical and mental health and well-being.

FAQs about Finnish saunas

What is a Finnish sauna good for?

Some of the key findings by comprehensive sauna studies include:

• A study carried out by Professor Jari Laukkanen’s research group at the University of Eastern Finland found important cardiovascular benefits related to sauna use. More specifically, the study found that “taking a sauna bath of 30 minutes reduces blood pressure and increases vascular compliance, while also increasing heart rate similarly to medium-intensity exercise.”
• The effects of Finnish saunas on reducing the risk of respiratory diseases were studied in this 2017 paper.
• The impact of Finnish saunas on mental wellbeing was mentioned in a systematic review of the scientific literature related to saunas (Hussain and Cohen, 2018), which found “sauna bathing is reported to have beneficial psychological effects that are reflected in the many reports of improved well-being, [and] pain tolerance”, a wide range of positive outcomes which “may be due to a combination of factors that include release of endorphins and other opioid-like peptides such as dynorphins.”

How long should you stay in a Finnish sauna?

The recommendations vary according to each person’s own reaction to temperatures, as well as whether or not they are used to using the sauna. However, as a rule of thumb, a maximum of 15 minutes is recommended inside the sauna. If you feel unwell before that time, exit the sauna. When exiting the sauna, take time to cool down naturally, and maybe complement the process with a cold shower or cold bath.

Daily sauna sessions are generally not recommended, so that it’s preferable to go between 1 or 3 times a week.

The general safety precautions are listed above in this article. However, if you have any concerns about whether Finnish saunas are suitable for you, it’s best to consult a medical professional.

Which type of sauna has the most benefits?

The quick answer to this question is “that depends on what type of benefits you’re looking for”.

As seen above this article, some of the main benefits of Finnish saunas (also known as dry saunas) include a deep relaxation, cardiovascular improvements and muscle relief after workouts. The intense sweating they cause has also been linked to potential detoxification, as well as some interesting findings in a study at the University of Eastern Finland which linked “moderate to high frequency of sauna bathing” with lowered risks of dementia.

In contrast, the steam room or wet sauna provides distinct benefits. Designed to enclose a high humidity of up to 100%, they have been linked to advantages in respiratory conditions (from congestion to asthma), and distinct skin care benefits, including advantages for dry skin. Additionally, it can be beneficial for those who cannot tolerate dry heat.

Finally, the infrared sauna offers a modern take to Finnish saunas: the heat source being infrared light panels, it presents mild temperatures between 40–60°C (104–140°F) and a dry ambiance. This approach is available for those who find the previous options difficult to tolerate and provides some of the main benefits related to heat exposure, including detoxification, improved circulation and pain relief.

How does the Finnish sauna work? Key tips to build dry saunas

Fluidra’s extensive catalog of Finnish saunas provides a look at some of the key options in the market today for building modern and efficient dry saunas.

Generally speaking, Finnish saunas have two basic elements:

• Structure: This type of sauna is made of wood. The spacious interior room is equipped with benches lining the sides at different heights. The entire interior is finished in wood and the heater used to heat the sauna is usually in the center. The floor is constructed of solid treated wood. The floor grill is made from thermo magnolia or thermo aspen wood.
• Heater: The heater raises the temperature in the sauna to a warm 80-100ºC. There are several heater options on the market. In general, the most popular heaters for Finnish saunas are electric: they warm up the stones that radiate the heat inside the sauna. These stones are the traditional way to heat this type of sauna.

To that end, one of the most important features that determine the quality of any Finnish sauna are the material used. Using high-quality materials like oak, which helps to retain the sauna’s heat and can easily be subjected to high temperatures, is highly recommended.

Other materials, such as stainless steel and glass, can also be incorporated into a Finnish sauna, with transparent panels that make it possible for users to see outside. This is a design that enhances a sense of well-being while creating a visually open space.

In this type of Finnish sauna, the front panel is made from 8-mm-thick transparent tempered glass with a wooden frame. A stainless-steel door handle and hinges are also a good idea; the door should have an automatic hydraulic closing system, highly recommended to prevent heat loss.

Some of the customizable elements include:

• Lighting: Lighting is essential when it comes to creating atmospheres. The options are endless: you can opt for exposed or recessed lighting, direct or indirect light, white or colored light, and a long etc.
• Benches: The benches are a fundamental part of the Finnish sauna. You can choose both the type of wood you want for the benches and how thick you want that wood to be. Magnolia wood’s low heat conductivity helps create a comfortable sauna interior with benches that are easier to sit on. Wooden benches with low thermal conductivity in thermo magnolia or thermal aspen have a load-bearing capacity of up to 200 kg/m.
• Heaters: Heaters are fundamental when it comes to determining the style and ambiance of a sauna interior. Different types of heaters are available, as well as exposed or hidden heaters.
• Aroma dispensers: Aroma dispensers help round out the Finnish sauna experience. A wide range of fragrances are available that can be tailored to different users.
• Speakers: Specialized speakers for saunas involve a piped music system to further enhance the sensorial experience.
• Control panel: The control unit is a touch control panel that seamlessly blends into the sauna, providing a modern and easy-to-use interface. The Harvia Xenio is a control panel that adapts to all saunas and enhances the user experience.
• Ventilation system: It can change the air up to five times an hour. The wooden panels are designed with the tongue and groove system to deliver perfect sealing with temperature resistance up to 150ºC. Installing mineral wool and aluminum foil also helps keep the sauna at the right temperature while insulating against humidity.

Enhance the wellness experience with modern, sustainable Finnish saunas

Following the tips above ensures a Finnish sauna experience that is an oasis of peace and well-being

Today, Finnish saunas represent a key addition to any wellness space that aims at offering outstanding experiences for users where they can recharge their batteries and purify their body and mind.

At Fluidra, our wide range of sauna solutions ensures each project can be adapted to individual taste and needs.

From our Innsbruck sauna models to the Bella saunas or St. Moritz models, these Finnish saunas offer different sizes and construction possibilities to match each project’s requirements, opening the door to unique wellness experiences that elevate user experiences.