Is It Safe to Use a Sauna During a Heatwave? Busting the Myths
When the temperatures soar and the city swelters, the idea of stepping into a hot sauna might seem counterintuitive – or even risky. But at Banya No.1 – Hoxton, we know better. With a combination of modern science and centuries of tradition, we’ll show you why using a sauna during a heatwave can not only be safe – it might be just what your body needs.
Why Sauna Isn’t Dangerous During a Heatwave
Sauna use is a controlled heat exposure. Unlike the unpredictable ambient heat outside, sauna sessions are time-limited, followed by immediate cooling (cold plunge, shower, or rest). This sequence improves your body’s thermoregulation – the way your body deals with heat – making you better adapted to hot environments.
Scientific research from the University of Eastern Finland found that regular sauna use (4-7 times per week) significantly reduces cardiovascular risk and improves blood pressure regulation. These benefits are particularly important when the heart works harder in hot weather.
In fact, short heat exposure stimulates your body’s production of heat shock proteins (HSPs), which help cells repair and protect themselves. This phenomenon, called hormesis, trains your body to deal with environmental stress – including summer heat.
Hot-Cold Contrast: The Key to Recovery and Resilience
The real secret lies in the contrast. The traditional sauna ritual isn’t just about sweating – it’s a hot-cold cycle. A session at banya typically includes:
- 5-15 minutes in the sauna.
- Immediate cooling: plunge pool or cold shower (1-3 minutes).
- Relaxation.
- Repeat the cycle 2-3 times.
This «Hot, Cold, Rest, Repeat» method is the foundation of contrast therapy. It stimulates blood vessels to dilate and constrict in turn, which improves circulation, lymphatic flow, and muscle recovery. Athletes and wellness experts use contrast therapy to accelerate healing and build resilience – both physical and mental.
Precautions to Keep It Safe
As with any wellness practice, sauna should be used mindfully – especially in hot weather. Here’s what we recommend:
- Stay hydrated: Drink water before and after your session. Traditional drinks like kvass – a naturally fermented Slavic beverage – can also help replenish fluids and minerals after a hot-cold cycle.
- Avoid alcohol: It impairs thermoregulation.
- Limit your time: Start with 10-15 minutes.
- Cool down properly: Cold immersion is essential after each round.
- Know your limits: Avoid sauna use if you have uncontrolled hypertension, recent heart issues, or feel unwell.
Benefits of Sauna in the Summer
Despite the season, sauna offers a range of benefits that may actually help you beat the heat:
- Improved heat tolerance: You adapt better to high temperatures.
- Better sleep: Post-sauna relaxation supports deeper sleep.
- Mood and stress relief: Sauna releases endorphins and reduces cortisol.
- Stronger immune response: Regular use boosts immune cell activity.
When to Avoid Sauna in the Heat
While sauna can be safe and beneficial even during hot weather, certain health conditions require caution or complete avoidance. Here’s when you should skip the sauna or consult a medical professional first:
- Uncontrolled high blood pressure: Sudden temperature changes can strain your cardiovascular system.
- Recent heart attack or heart failure: Sauna may add extra stress to an already compromised heart.
- Poor thermoregulation (e.g., advanced diabetes): May impair your body’s ability to safely manage heat or cold.
- Pregnancy (especially first trimester): Overheating in early pregnancy may pose risks.
- Fever or acute illness: Heat can worsen inflammation and slow down recovery.
- Epilepsy: Sauna-induced stress may increase the risk of seizures in sensitive individuals.
- Alcohol intoxication or hangover: Increases the risk of dehydration, dizziness, or fainting.
Use extra caution if you:
- Are over 65 with chronic conditions
- Take medications that impair sweating or thermoregulation (e.g. diuretics, antihistamines, beta-blockers)
- Have a tendency to faint or experience low blood pressure
- Are dehydrated or salt-depleted in extreme heat
Safety tips:
- Stay hydrated (water or kvass)
- Limit sauna time to 10-15 minutes per round
- Always cool down fully after each cycle
- Never push through discomfort
Final Thoughts
So, is it safe to sauna during a heatwave? Yes – when done right, it’s not only safe, but beneficial. Think of it as training your body to handle heat better, while enjoying the full wellness ritual of hot-cold contrast.
At Banya No.1 – Hoxton, we guide our guests through traditional banya experiences tailored to your wellbeing. Ready to try it this summer? Book your visit now and discover the refreshing power of contrast.
References
- Laukkanen T, et al. (2015). Association Between Sauna Bathing and Fatal Cardiovascular and All-Cause Mortality Events. JAMA Internal Medicine. https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/2110997
- Calabrese E.J. et al. (2007). Hormesis and heat shock proteins. PubMed. https://pubmed.ncbi.nlm.nih.gov/17234562/
- Bleakley C.M., Davison G.W. (2010). What is the biochemical and physiological rationale for using cold-water immersion in sports recovery? Sports Medicine.https://pubmed.ncbi.nlm.nih.gov/37398966/
- Mayo Clinic. (n.d.). Saunas: Are there any health benefits? https://www.mayoclinic.org/healthy-lifestyle/consumer-health/in-depth/saunas/art-20048388
- Hussain J.N., et al. (2019). The Effect of Heat Therapy on Health: A Review. Evidence-Based Complementary and Alternative Medicine. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5941770/
- Beever R. (2010). The effects of repeated thermal therapy on quality of life in patients with type II diabetes mellitus. Canadian Family Physician. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3312275/
- Pilch W. et al. (2013). Effect of sauna-induced thermal stress on the hormonal status in healthy men. Journal of Human Kinetics. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4777283/
