Summary

Sauna use has strong observational associations with improved cardiovascular and brain health, particularly when performed in a traditional dry sauna for 15–20 minutes, 4–7 times per week. While infrared saunas appear to produce meaningful physiological stress, the long-term longevity data is currently strongest for traditional high-heat exposure. When used consistently and layered on top of proper training and recovery, sauna can be a valuable tool, but it is not a standalone solution for longevity.

Introduction

Saunas are having a bit of a moment. From longevity podcasts to recovery routines, sauna use is frequently promoted as a powerful tool for extending lifespan and improving overall health. Claims range from cardiovascular protection to brain health to cellular “rejuvenation,” and the enthusiasm has only grown in recent years. Here at Verro, the sauna is one of our favorite features, not just because it’s trendy and relaxing, but because when used correctly, it can be a meaningful physiological stressor. So an important question we should be asking ourselves is whether or not the longevity claims hold up under scientific scrutiny

Where the Evidence Comes From

Most of the scientific excitement around sauna use comes from large, prospective Finnish cohort studies led by Dr. Jari Laukkanen and colleagues.

Finland is uniquely useful for sauna research because:

Sauna use is culturally common
Traditional dry sauna temperatures are relatively standardized (80–100°C / 176–212°F)
Usage patterns are consistent over decades

It’s an important note that researchers weren’t studying occasional spa visits. They were studying habitual, lifelong exposure.

The Cardiovascular Mortality Data

The landmark prospective study of 2,315 Finnish men followed for over 20 years, researchers examined sauna frequency and duration in relation to cardiovascular outcomes (Laukkanen et al., 2015).

Compared to men who used the sauna once per week, those who used it 4–7 times per week had:

63% lower risk of sudden cardiac death
50% lower risk of cardiovascular mortality
40% lower risk of all-cause mortality

Duration mattered as well.

Men who stayed in the sauna 19+ minutes per session had significantly lower cardiovascular mortality than those who stayed under 11 minutes.

Practical Translation

The strongest longevity associations appear at:

15–20+ minutes per session
4–7 times per week
Traditional dry sauna temperatures (~80–90°C / 175–195°F)

Important: this is observational data. It shows association, not causation. Sauna users may also have healthier lifestyles overall. For example, if you are they type of person to sauna multiple times a week, it is more likely that you seek out other positive health behaviors such as working out and eating right. However, the signal is strong, consistent, and biologically plausible.

Brain Health & Dementia Risk

In a 2017 follow-up study of the same cohort, frequent sauna users (4–7x/week) had:

66% lower risk of dementia
65% lower risk of Alzheimer’s disease

Compared to once-weekly users (Laukkanen et al., 2017).

Again…this is associative. But the pattern mirrors the cardiovascular findings. It seems that what’s good for vascular health is generally good for the brain.

What’s Happening Physiologically?

1. Elevate Heart Rate (Passive Cardio)

In a traditional 80–90°C (175–195°F) sauna, heart rate commonly rises to 120–150 bpm (Laukkanen & Laukkanen, 2018). That’s moderate cardiovascular work. Sauna isn’t a replacement for conditioning, but it is repeated cardiovascular stress layered on top of your training.

2. Expand Plasma Volume

Repeated heat exposure increases plasma volume (an adaptation also seen in endurance training).

Higher plasma volume improves:

Stroke volume
Thermoregulation
Circulatory efficiency

Post-exercise sauna protocols have improved time-to-exhaustion performance in trained runners (Scoon et al., 2007), likely via plasma volume expansion.

3. Increase Heat Shock Proteins (HSPs)

Heat shock proteins assist with:

Cellular protection under stress
Protein folding and repair
Stress resilience

Thermal stress appears to upregulate HSP expression (Kregel, 2002), providing one potential mechanistic link to improved long-term health. It seems that controlled stress builds more resilient cells.

Where Infrared Sauna Fits In

Here’s where nuance matters. All of the large, long-term mortality and dementia data comes from traditional dry sauna use, not infrared. However, newer research suggests infrared sauna does produce meaningful physiological stress.

Recent controlled trials have shown that infrared sauna exposure:

Raises core body temperature significantly
Elevates heart rate
Produces blood pressure responses similar to moderate-intensity exercise
Influences arterial stiffness and vascular function

One randomized crossover study demonstrated that infrared sauna use meaningfully elevated core temperature and cardiovascular strain, even at lower ambient temperatures compared to traditional saunas (Ketelhut & Ketelhut, 2021).

Additionally, ongoing clinical trials are investigating far-infrared sauna effects on:

Blood pressure
Insulin sensitivity
Arterial stiffness
Cardiometabolic risk markers

What we do not yet have is decades-long epidemiological data showing reduced mortality or dementia risk specifically from infrared use. That doesn’t mean infrared is ineffective or not as effective. It means the evidence base is still developing.

Traditional vs. Infrared for Longevity

Traditional Dry Sauna

80–100°C (176–212°F)
Strongest long-term mortality data
Robust association with cardiovascular and brain health

Infrared Sauna

45–65°C (115–150°F)
Heats tissue via radiation rather than hot air
Demonstrated short-term cardiovascular and metabolic effects
Long-term mortality data not yet established

If your goal is aligning with the strongest longevity data available today, traditional high-heat sauna has the most support. If infrared is what you have access to, you can still likely achieve meaningful heat stress, but the evidence is currently mechanistic and short-term rather than decades-long outcome data.

Recommended Sauna Protocols for Longevity

Traditional Sauna

Evidence-Aligned Protocol:

15–20 minutes per session
80–90°C (175–195°F)
4–7 times per week

This most closely mirrors the exposure pattern associated with reduced cardiovascular and dementia risk. Longer than 30 minutes does not appear necessary for additional benefit.

Infrared

Because infrared operates at lower air temperatures, duration typically needs to be longer to achieve comparable thermal load.

Practical Infrared Protocol:

20–30 minutes per session
Temperature per device guidelines (typically 115–150°F)
4–7 times per week
Aim for meaningful sweating and heart rate elevation

The goal is physiological stress, not just warmth.

The Verro Takeaways

Sauna is not:

A detox protocol
A fat-loss shortcut
A replacement for strength training

It is a cardiovascular and cellular stressor. When applied consistently, it appears associated with improved vascular health and reduced mortality, particularly at higher frequencies and sufficient duration.

If longevity is your goal:

Prioritize frequency
Stay in long enough to induce real stress
Hydrate intelligently
Layer it on top of strength training, conditioning, sleep, and nutrition

No single intervention carries longevity alone. But intelligently dosed stress (repeated over decades) moves the needle. Sauna fits that model.

References

Kregel, K. C. (2002). Heat shock proteins: modifying factors in physiological stress responses and acquired thermotolerance. Journal of Applied Physiology, 92(5), 2177–2186.
Laukkanen, J. A., Kunutsor, S. K., Kauhanen, J., & Laukkanen, T. (2015). Association between sauna bathing and fatal cardiovascular and all-cause mortality events. JAMA Internal Medicine, 175(4), 542–548.
Laukkanen, T., Kunutsor, S. K., Kauhanen, J., & Laukkanen, J. A. (2017). Sauna bathing is associated with reduced risk of dementia and Alzheimer’s disease in middle-aged Finnish men. Age and Ageing, 46(2), 245–249.
Laukkanen, J. A., & Laukkanen, T. (2018). Sauna bathing and systemic inflammation. European Journal of Epidemiology, 33(3), 351–353.
Scoon, G. S. M., Hopkins, W. G., Mayhew, S., & Cotter, J. D. (2007). Effect of post-exercise sauna bathing on endurance performance. Journal of Science and Medicine in Sport, 10(4), 259–262.
Ketelhut, S., & Ketelhut, R. G. (2021). Comparison of acute physiological responses to infrared sauna and moderate exercise. Complementary Therapies in Medicine, 58, 102660.

DISCLAIMER

The information presented in this article is for educational purposes only and is not intended to serve as medical advice. While the research discussed highlights associations between sauna use and various health outcomes, much of the longevity data is observational in nature and does not establish direct causation. Individual responses to heat exposure can vary based on age, medical history, cardiovascular status, hydration levels, and medication use.

Sauna use may not be appropriate for individuals with certain medical conditions, including uncontrolled hypertension, cardiovascular disease, pregnancy, or a history of heat intolerance. Always consult with a qualified healthcare professional before beginning any new heat exposure routine, especially if you have underlying health concerns.

At Verro, we view sauna as a supplemental stressor that may support overall health when layered on top of strength training, conditioning, proper nutrition, and adequate sleep, not as a replacement for them.