THE EFFECTS OF SAUNA BATHING ON SELECTED HEALTH OUTCOMES AND POST-EXERCISE RECOVERY: A NARRATIVE REVIEW

Magdalena Baranowska; Wiktor Daniszewski; Zuzanna Dynowska; Patryk Kondracki; Viktoria Kretschmer; Daniel Markowski; Dominik Poszwa; Jakub Rodziewicz; Ewa Sobolewska

doi:10.31435/ijitss.1(49).2026.5148

Authors

Magdalena Baranowska Independent Public Voivodeship Integrated Hospital in Szczecin, Szczecin, Poland https://orcid.org/0009-0000-0676-7403
Wiktor Daniszewski Independent Public Voivodeship Integrated Hospital in Szczecin, Szczecin, Poland https://orcid.org/0009-0005-1767-7768
Zuzanna Dynowska Heliodor Święcicki Clinical Hospital in Poznań, Poznań, Poland https://orcid.org/0009-0005-8604-3494
Patryk Kondracki Fabian Clinic, Szczecin, Poland https://orcid.org/0009-0004-1209-0127
Viktoria Kretschmer Independent Public Voivodeship Integrated Hospital in Szczecin, Szczecin, Poland https://orcid.org/0009-0008-8426-0649
Daniel Markowski Independent Public Voivodeship Integrated Hospital in Szczecin, Szczecin, Poland https://orcid.org/0009-0008-9814-3558
Dominik Poszwa Heliodor Święcicki Clinical Hospital in Poznań, Poznań, Poland https://orcid.org/0009-0000-2996-6632
Jakub Rodziewicz University Clinical Centre, Gdańsk, Poland https://orcid.org/0009-0004-7841-5270
Ewa Sobolewska HCP Medical Center Sp. z o.o., Poznań, Poland https://orcid.org/0009-0007-1028-6822

DOI:

https://doi.org/10.31435/ijitss.1(49).2026.5148

Keywords:

Sauna Bathing, Passive Heat Exposure, Cardiovascular Health, Post-Exercise Recovery, Endur-Ance Adaptation, Infrared Sauna

Abstract

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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