How often to go to the sauna | Recommendations according to science and practice

Find out how many times a week it is ideal to go to the sauna for health, recovery and disease prevention. Scientific studies and practical tips.

Úvod do problematiky

You may be asking yourself: “How many times a week is a sauna ideal?” Some walk only occasionally, others indulge in it daily. The truth is that frequency depends on your goals — whether it's relaxation, immune support, sports recovery or health benefits.

1. Klinické štúdie a dôkazy

Laukkanen JA. et al. (2015)
Finnish studies have shown that men who went to the sauna 4—7x a week had a lower risk of mortality and cardiovascular disease than those who went only once a week.
Odkaz na štúdiu
Kunutsor SK. et al. (2017)
Sauna 2—3 times a week was associated with a significant reduction in the risk of respiratory disease.
Odkaz na štúdiu

2. Mechanizmus účinku saunovania

1. Cardiovascular adaptation — regular exposure to heat improves vascular elasticity, lowers blood pressure and trains the cardiovascular system much like aerobic exercise.
2. Immune stimulation — elevated body temperature mimics fever, which activates white blood cells and increases resistance to infections.
3. Hormonal balance and recovery — sauna reduces levels of the stress hormone cortisol, promotes the release of endorphins and increases growth hormone, which accelerates tissue regeneration.

3. Skúsenosti pacientov a odborné videá

How long to take a sauna and dip in cold water to achieve key results | Dr. Susanna Søberg and Dr. Andrew Huberman
Dr. Susanna Søberg and Dr. Andrew Huberman discuss the optimal duration of exposure to cold and heat in terms of health benefits, explaining that 11 minutes of cold exposure per week, divided into short sessions, and 57 minutes of sauna use per week, in 10-15 minute sessions, are sufficient for positive changes such as lowering blood sugar and improving cardiovascular health.
What happens if you use the sauna for 14 days
Is the sauna safe? Find out what would happen if you used the sauna for 14 days!

4. Riziká a obmedzenia

Daily saunas are safe for healthy people, but can lead to dehydration if the drinking regime is not followed. For people with heart disease, it is advisable to consult a doctor about the frequency. Beginners should start gradually — once a week and gradually add.

5. Prepojenie na ďalšie články

6. Zhrnutie (vedecké)

The best results are achieved with regularity — ideally 2-4 times a week. The more frequent the sauna (up to 7 times a week), the greater the benefits for the heart, immunity and longevity, as proven by Finnish long-term studies.

Ľudské zhrnutie

It doesn't matter if you go to the sauna once or seven times a week — it's important to make it part of your lifestyle. If you include it regularly, you will feel the difference in energy, health and psychological well-being.