ProtocolEngine.io

Sauna / heat exposure

Also known as: sauna bathing, heat therapy, infrared sauna

AAdequate Evidence72/100190 studies referenced

Regular sauna use (80-100°C, 15-20 min) is associated with reduced cardiovascular mortality and heat shock protein activation.

Duration

15-20 minutes

Frequency

2-4x per week

Equipment

Sauna access

How to do it

  1. 1Traditional sauna: 80-100°C for 15-20 minutes
  2. 2Or infrared sauna: 50-60°C for 30-40 minutes
  3. 32-4 sessions per week
  4. 4Hydrate before and after
  5. 5Cool down naturally or with cold exposure after

Safety notes

Avoid if pregnant. Hydrate well. Don't use after heavy alcohol.

Studies on Sauna / heat exposure (190)

Health domains

Cardiovascular healthLongevity & agingStress managementImmune function

Questions about Sauna / heat exposure

ProtocolEngine provides general health information based on published research. This is not medical advice. Consult a healthcare professional before starting any supplement or health protocol.