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Saunas

Beginner Sauna Protocol

Goal: General health & stress relief

Epidemiological data from the KIHD cohort study (Laukkanen 2015) established a dose-response relationship between sauna frequency and cardiovascular mortality. This beginner protocol applies those findings with conservative parameters suitable for new users.

Beginner Sauna Protocol

General health & stress relief

Temperature
175-185°F (80-85°C)Strong Evidence
Duration
15-20 minutes per sessionModerate Evidence
Frequency
4-7 sessions/weekStrong Evidence
Pre-hydration
16 oz water beforeModerate Evidence
Post-hydration
16 oz water afterModerate Evidence
Cool-down
10-15 min rest before showeringEmerging Evidence

The cardiovascular benefits of sauna are most pronounced at 4-7 sessions per week. The sauna appears to act as a form of passive cardiovascular conditioning — heart rate and cardiac output increase similarly to moderate aerobic exercise.

J
Jari Laukkanen, MD
Professor of Medicine, University of Eastern Finland

Research Behind This Protocol

Men who used the sauna 4-7 times per week had a 40% lower risk of all-cause mortality and 50% lower risk of cardiovascular death compared to once-weekly users.

Laukkanen et al.JAMA Internal Medicine(2015)

Association Between Sauna Bathing and Fatal Cardiovascular and All-Cause Mortality Events

PubMedDOI

Regular sauna use at 80°C for 20-minute sessions improved cardiovascular markers and self-reported stress levels in healthy adults.

Hussain et al.Journal of Human Kinetics(2019)

Effects of repeated sauna bathing on various physiological and psychological parameters

PubMedDOI

Equipment for This Protocol

See our evidence-ranked saunas buying guide for the best gear to implement this protocol.

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