As the UK grapples with a series of intense heatwaves, a growing body of research suggests that regular sauna use may enhance our ability to cope with extreme temperatures. While many are turning to these steamy retreats for respite, experts caution that heat acclimation is a long-term strategy, not a quick fix for immediate relief during sweltering days.
The Rise of Sauna Culture Amid Heatwaves
With parts of the UK currently enduring their fourth heatwave of the season, the UK Health Security Agency (UKHSA) has issued urgent heat health alerts across large swathes of England. This summer has been unprecedented, with western Europe recording its hottest June ever. As temperatures rise, so too does the popularity of saunas, which are increasingly being marketed as a means to combat the heat.
Nicola Pegues, who oversees operations at the non-profit Community Sauna Baths, noted a shift in consumer behaviour: “Initially, we saw a dip in bookings as temperatures climbed. However, now there’s been a noticeable uptick,” she explained. With outdoor facilities offering saunas and cold plunges, visitors can alternate between extreme temperatures, reportedly finding genuine relief in the process.
Scientific Insights into Heat Adaptation
Professor Jari Laukkanen, a cardiologist from the University of Eastern Finland, has extensive experience studying the health benefits of sauna use. He asserts that consistent exposure to heat can condition the body to better handle high temperatures. “This adaptation is well-established in sports science,” he stated, explaining that athletes often utilise heat exposure to enhance their tolerance before competing in warmer conditions.
Laukkanen elaborates on the physiological changes that occur with regular sauna use: “These include more efficient sweating, improved blood circulation to the skin, an increase in plasma volume, and diminished cardiovascular strain during subsequent heat encounters.” Essentially, regular sauna sessions may enhance the body’s temperature regulation capabilities.
The Dangers and Limitations of Heat Exposure
Despite the potential benefits, experts warn that heat acclimation is not universally beneficial. Dr. Heather Massey, a specialist in extreme environments at the University of Portsmouth, cautions that not everyone will experience the same advantages, as these adaptations depend significantly on the body’s capacity to increase perspiration and blood flow to the skin.
Safety remains a critical concern, especially for individuals with certain medical conditions. Laukkanen advises those with acute illnesses, unstable angina, recent heart attacks, or uncontrolled low blood pressure to avoid saunas until they receive medical clearance.
Moreover, effective heat training typically requires 40 to 60 minutes of heat exposure daily, over a period of four to six days, to reap lasting benefits. However, using saunas during an ongoing heatwave is not necessarily a protective measure. “There’s limited evidence that sauna use during extreme heat directly prevents heat-related illnesses,” Laukkanen cautioned.
A Cautionary Approach to Sauna Use in Heatwaves
Dr. Jessica Mee from the University of Worcester is currently conducting research to determine how regular hot water immersion can affect the body’s response to heat. She points out that acclimatised individuals tend to manage their heat exposure more sensibly, hydrating better and recognising early warning signs of heat stress.
However, she warns against using saunas on particularly hot days. “On a scorching day, one isn’t likely to achieve meaningful recovery by entering a sauna. You’re simply adding another layer of thermal stress to a body already coping with dehydration, poor sleep, and cardiovascular strain,” Mee explained.
Additionally, many studies on heat acclimation have been conducted in controlled environments, where conditions are monitored. “We do not yet understand how well these findings apply to individuals using hot baths unsupervised at home,” she added, highlighting the risk of fainting and other complications.
Why it Matters
As climate change continues to escalate the frequency and intensity of heatwaves, understanding how our bodies adapt to extreme temperatures becomes increasingly vital. While saunas may offer a long-term strategy for heat acclimatization, they are not a substitute for essential public health measures. Staying hydrated, avoiding strenuous activities during peak heat, and caring for vulnerable populations remain the most effective ways to mitigate the risks associated with extreme heat. As we face more scorching summers ahead, it is imperative to balance the benefits of heat training with the necessity of safety and awareness.
