Traditional saunas are specially heated spaces designed for relaxation and rejuvenation, offering numerous health benefits. Originating from Finnish culture, they have been an integral part of society for centuries, providing a way to unwind while promoting sweating to cleanse the body of toxins and impurities.
Today, traditional saunas remain popular, featured in luxury hotels and gyms, and increasingly available for home use. Athletes, weightlifters, and fitness enthusiasts often incorporate sauna sessions into their post-workout routines. Home saunas have become more accessible, enabling everyone to enjoy their extensive health benefits.
This guide explores the workings, types, and benefits of traditional saunas, and provides practical tips for use and care.
What is a Traditional Sauna?
A traditional sauna is typically a wooden room or cabin heated by stones, which can be warmed using a wood-burning, gas, or electric stove. Water poured over the hot stones produces steam, known in Finnish as “löyly.”</p >
Traditional saunas come in various shapes and sizes, from indoor cabins to outdoor barrel saunas, accommodating anywhere from one to ten people, though most are designed for 1-4 users. The key function of a traditional sauna is to heat the air, which in turn heats your body. These saunas typically operate at temperatures between 160°F to 194°F (70°C to 90°C).
Types of Sauna Heaters
Wood-Burning Sauna Heater – For a classic sauna experience, many enthusiasts prefer a wood-burning heater. It imparts a natural, woody aroma and a cozy ambiance. However, regulating the temperature can be challenging for beginners, though it becomes easier with experience.
Electric Sauna Heater
Electric heaters provide a modern alternative, operating efficiently and heating the sauna stones using 220V of electricity. Installing an electric sauna heater may require the help of a licensed electrician to handle the wiring.
Wet vs. Dry Sauna: What’s the Difference?
Traditional saunas can be enjoyed as either “wet” or “dry.” A wet sauna is created by pouring water over the heated stones to produce steam. This steam raises the humidity and temperature rapidly. In contrast, a dry sauna session omits water, allowing users to enjoy dry heat.
Both wet and dry saunas offer relaxation, stress relief, improved skin health, and enhanced blood circulation. While a wet sauna increases humidity and temperature more significantly, a dry sauna’s heat directly impacts the body, producing faster results. Sweating helps regulate body temperature and expel toxins in both types.
Health Benefits of Traditional Saunas
1. Deep Relaxation
One of the primary benefits of using a traditional sauna is profound relaxation. The warm, serene environment helps alleviate stress, encourages better sleep, and reduces anxiety, making it an excellent end-of-day ritual.
2. Authentic Experience
The traditional sauna experience, complete with heated stones and steam, creates a unique atmosphere that cannot be replicated by modern alternatives.
3. Workout Recovery
Saunas promote muscle recovery post-exercise. The heat helps relax tense muscles, relieve stiffness, and accelerate tissue healing, making it perfect for athletes and fitness enthusiasts.
4. Skin Cleansing
Sauna sessions cleanse the skin as sweat carries dirt and impurities to the surface. This process enhances blood flow and gives the skin a natural, healthy glow. Regular sauna use also strengthens and increases the skin’s elasticity.
5. Improved Circulation
The heat from a sauna increases your heart rate and circulation, similar to moderate exercise. This cardiovascular effect is beneficial for overall heart health.
6. Lowered Blood Pressure
Regular sauna use can contribute to better blood pressure management over time, although those with uncontrolled high blood pressure should consult a doctor before use.
7. Stress Relief
Research published in Medical Principles and Practice in 2018 shows that sauna use can reduce cortisol levels by 10-40%, highlighting its effectiveness in stress management.
8. Reduced Muscle Soreness and Joint Stiffness
The heat in a traditional sauna makes muscles more pliable, easing soreness and joint stiffness. It can also help alleviate tension-type headaches related to muscle tension.
9. Boosted Immune System
While saunas aren’t directly linked to immune function, they help reduce stress, which in turn supports immune health. Saunas also lower inflammatory markers that can negatively impact immune response.
10. Enhanced Mood
Relaxing in a sauna can improve your mood, with research indicating that regular sauna users have a lower risk of conditions such as dementia and Alzheimer’s.
Safety Precautions for Traditional Sauna Use
1. Prevent Dehydration
Sauna sessions can lead to significant water loss through sweating. Always stay hydrated before and after using a sauna. Avoid alcohol, which can increase the risk of dehydration and other complications.
2. Limit Sauna Time
Start with sessions of 5-10 minutes if you are a beginner, and avoid staying longer than 20 minutes in one session.
3. Avoid Sauna Use When Ill
If you’re feeling unwell, it’s wise to wait until you have fully recovered before using a sauna. Pregnant individuals or those with medical conditions, such as low blood pressure, should speak with their healthcare provider before sauna use. Additionally, you should avoid saunas or seek medical advice if you have any of the following conditions:
- Epilepsy
- Heart disease
- Respiratory issues or asthma
- Pregnancy
- Very low or high blood pressure.
General Maintenance Tips for a Traditional Sauna
Maintaining your sauna’s cleanliness is essential, just like any other space in your home. Regularly sweeping or vacuuming the interior helps remove dust and debris. Once a month, use a brush or cloth dipped in warm water to clean the floor, backrests, walls, and benches. For deeper cleaning, mix mild dish detergent with warm water or use a specially designed sauna cleaner.
Ensure these cleaning tasks are done when the sauna is not in use. After each session, leave the sauna door open to release steam and allow excess moisture to evaporate. To minimize dirt and sweat build-up, clean your feet before starting your sauna session, and consider taking a quick shower both before and after using the sauna.
Benefits of Floor Kits
Most indoor traditional saunas use your existing floor as their base. If your home’s floor is made from materials like vinyl, concrete, laminate, or tile, it will generally be suitable. However, avoid placing an indoor sauna directly on a carpeted surface. To protect your flooring, consider investing in an indoor floor kit. These kits, typically made from durable HemFir lumber, are designed to fit seamlessly into traditional indoor saunas. The custom-fit components are free-standing, easy to install, and enhance the overall comfort and appearance of your sauna.
For barrel saunas, which have a slightly curved floor, a barrel floor kit can be added to create a level surface if preferred.
Final Thoughts
A traditional sauna provides countless hours of relaxing steam therapy and long-term health benefits, such as boosting the immune system. One of the greatest advantages of having a traditional sauna at home is the convenience it offers. You and your loved ones will have round-the-clock access to a private sauna without needing to visit a gym or spa. Simply flip a switch or ignite some firewood to preheat your sauna, and within minutes, you can enjoy a tranquil session from the comfort of your home.
We hope this guide has given you a clear understanding of what a traditional sauna entails and its numerous benefits. Explore our collection of traditional saunas to find the perfect fit for your home.