THE EFFECTS OF SAUNA BATHING ON SELECTED HEALTH OUTCOMES AND POST-EXERCISE RECOVERY: A NARRATIVE REVIEW
DOI:
https://doi.org/10.31435/ijitss.1(49).2026.5148Keywords:
Sauna Bathing, Passive Heat Exposure, Cardiovascular Health, Post-Exercise Recovery, Endur-Ance Adaptation, Infrared SaunaAbstract
Background: Sauna bathing is a form of passive heat exposure that is increasingly being studied for its po-tential effects on human health and post-exercise recovery. Despite a growing number of stud-ies on this topic, the evidence remains incomplete due to differing methodologies and results that are difficult to compare.
Objective: This narrative review aimed to synthesize current evidence on the effects of sauna bathing on selected aspects of health and post-exercise recovery.
Methods: A qualitative analysis of observational and interventional studies was conducted, focusing on outcomes related to the cardiovascular, respiratory, musculoskeletal, and neurocognitive sys-tems, as well as acute and chronic adaptations relevant to physically active individuals.
Results: The most consistent evidence relates to cardiovascular health. Frequent sauna bathing is associ-ated with reduced risk of cardiovascular disease, sudden cardiac death, and all-cause mortality. Interventional studies indicate improvements in blood pressure, lipid profile, and endothelial function. Limited but supportive evidence suggests beneficial effects on respiratory health and symptom relief in rheumatic conditions. In the context of exercise recovery, infrared sauna bathing may enhance neuromuscular recovery and reduce perceived muscle soreness, whereas high-temperature exposure immediately after intense exercise may temporarily impair short-term performance. Repeated post-exercise sauna use may promote endurance adaptations via plasma volume expansion.
Conclusions: Sauna bathing appears to be a safe and potentially beneficial complementary strategy for health promotion and selected training adaptations; however, further standardized randomized con-trolled trials are required.
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Copyright (c) 2026 Magdalena Baranowska, Wiktor Daniszewski, Zuzanna Dynowska, Patryk Kondracki, Viktoria Kretschmer, Daniel Markowski, Dominik Poszwa, Jakub Rodziewicz, Ewa Sobolewska
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