As the summer heat intensifies, the sauna trend is gaining traction, with many venues marketing these hot retreats as potential relief from soaring temperatures. However, experts are increasingly examining whether heat training can truly enhance our resilience to heatwaves. With parts of the UK facing their fourth heatwave of the year, the UK Health Security Agency (UKHSA) has issued heat health alerts across large swathes of England. This comes after an unprecedented summer where western Europe recorded its hottest June on record.
The Rise of Sauna Popularity
Interestingly, the initial heatwave led to a drop in sauna bookings, as people sought cooler environments. However, Nicola Pegues, head of operations at the Community Sauna Baths, noted a shift in this trend. “Now we’re seeing bookings come back,” she explained. The outdoor sauna facilities, which often include cold plunge pools, enable users to alternate between heat and cold, providing a refreshing experience. “You get real relief out of it actually,” Pegues added.
Understanding Heat Adaptation
Professor Jari Laukkanen, a cardiologist from the University of Eastern Finland, has investigated the physiological benefits of saunas. He argues that consistent exposure to heat can train our bodies to handle high temperatures more effectively. “This is well established in sports physiology, where athletes deliberately use repeated heat exposure to improve heat tolerance before competing in hot environments,” he stated.
Laukkanen highlighted several adaptations that occur with regular heat exposure, including enhanced sweating response, improved blood flow to the skin, increased plasma volume, and reduced cardiovascular stress. “In essence, regular heat exposure may help the body regulate temperature more efficiently,” he noted.
Dr Jessica Mee from the University of Worcester is currently recruiting participants for a study aimed at assessing whether regular hot water immersion can improve physiological responses to heat. She emphasized that individuals accustomed to heat often manage it better, pacing themselves wisely, hydrating consistently, and recognising early signs of overheating.
Safety and Efficacy Concerns
Despite the promising findings, experts caution that heat acclimation might not be beneficial for everyone. “The adaptations rely heavily on the body’s ability to increase sweating and skin blood flow,” remarked Dr Heather Massey, a specialist in extreme environments at the University of Portsmouth.
There are notable safety concerns regarding sauna use, particularly for individuals dealing with acute illnesses, unstable angina, or recent heart attacks. Laukkanen advised such individuals to avoid saunas until they receive medical assessment or treatment.
Experts suggest that effective heat training typically requires 40 to 60 minutes of heat exposure each day for four to six days, with benefits generally lasting around a week. However, they warn that using saunas during a heatwave may not provide the expected protection against heat-related illnesses. “The benefits are more likely linked to long-term adaptation rather than acute treatments during extremely hot conditions,” Laukkanen explained.
Dr Mee added that heat acclimation should be viewed as a preparatory strategy for milder months, rather than as a solution for the hottest days of the year. She pointed out that on particularly hot days, there is little chance for recovery when using a sauna or hot bath, as it adds another layer of thermal stress to a body already grappling with high temperatures, dehydration, and fatigue.
The Importance of Public Health Guidelines
Both Laukkanen and Mee reiterated the importance of adhering to public health advice during heatwaves. “Regular heat exposure is not a substitute for staying hydrated, avoiding strenuous activities during peak temperatures, and looking after vulnerable individuals,” Laukkanen cautioned. These measures remain paramount in ensuring public safety during extreme weather events.
Why it Matters
As climate change leads to increasingly frequent and severe heatwaves, understanding how to adapt and protect ourselves becomes critical. While saunas may offer some long-term benefits in heat acclimation, they are not a catch-all solution for immediate relief during heat emergencies. Public health guidance remains essential in navigating these challenges, emphasising hydration, rest, and care for those most at risk. As we face a hotter future, the intersection of wellness trends and public health will require careful consideration and ongoing research.
