Types of saunas and health - which sauna to choose and what benefits does it offer?

A few years ago, saunas were mainly associated with luxury hotels and SPA zones. Today, more and more people use them regularly not only for relaxation but also for health and body regeneration. And it's no wonder. Just a few minutes spent in a properly selected sauna can effectively relax muscles, improve well-being, and help regain energy after an intense day.

Interestingly, there is no one universal type of sauna. Finnish, steam, and infrared saunas affect the body in completely different ways. They differ in temperature, air humidity, and intensity of sensations. Therefore, the best choice mainly depends on your needs and physical condition.

Also read our guide before your first sauna session.

How does the sauna affect the body?

During a stay in the sauna, body temperature gradually increases, and the body activates natural cooling mechanisms. Blood vessels dilate, blood circulation accelerates, and sweating increases. As a result, the body works intensively to maintain thermal balance.

Regular sauna use can support:

• muscle regeneration,
• improvement of circulation,
• stress reduction,
• better sleep quality,
• body relaxation,
• adaptation to temperature changes.

For many people, the sauna also becomes an important ritual for calming down and escaping daily stress.

Finnish sauna - classic intense heat

This is the most well-known and popular type of sauna. The Finnish sauna is characterized by a very high temperature - usually from 80 to even 100°C - and low air humidity of about 5-20%.

In the Finnish sauna, hot air heats the body very intensively, causing rapid sweating and strong body warming.

Benefits of the Finnish sauna

Dry sauna works especially well for people who:

• want to heat their body quickly,
• enjoy intense heat sensation,
• seek support in recovery after exercise,
• want to stimulate circulation and thermoregulatory processes.

Regular use of the Finnish sauna can support the body's immunity and improve adaptation to temperature changes.

Who might find the Finnish sauna too intense?

High temperature also means a greater strain on the circulatory system. Therefore, people with heart diseases, uncontrolled hypertension, or arrhythmias should consult a doctor beforehand.

Steam sauna - milder heat and high humidity

The steam sauna, also called a steam bath, works quite differently from the Finnish sauna. The temperature is much lower - usually around 40-50°C - but the air humidity can reach even 100%.

It is the dense water vapor that makes the stay in the steam sauna gentler and less taxing on the body.

What does the steam sauna provide?

High humidity may beneficially affect:

• skin hydration,
• muscle relaxation,
• cleansing of respiratory passages,
• improved breathing comfort,
• reduction of tension and stress.

The steam sauna is often chosen by people who poorly tolerate very high temperatures or are just starting their sauna experience.

When to be cautious?

Although the steam sauna is milder than the Finnish sauna, not every body tolerates high humidity well. Caution is advised for people with respiratory diseases, heart failure, or acute inflammatory conditions.

Infrared sauna - modern infrared heat

The infrared sauna works differently from traditional saunas. Instead of heating the air, it uses emitters that emit infrared waves, which heat the body directly.

The temperature in the infrared sauna is much lower - usually from 40 to 60°C - which many people find more comfortable.

Why is the infrared sauna gaining popularity?

It’s a great solution for people who:

• do not tolerate high temperatures well,
• are looking for a gentler way of regeneration,
• want to relax muscles after training,
• prefer longer, calmer sessions.

Infrared radiation can reach deeper tissues than hot air, which is why the infrared sauna is often chosen by physically active people.

Is infrared sauna for everyone?

Despite lower temperature, there are also contraindications here. Special caution should be taken by people with heart diseases, epilepsy, certain neurological disorders, and those with medical implants.

Which sauna is the healthiest?

This is one of the most frequently asked questions. The answer is: it depends on your needs.

• The Finnish sauna suits people who enjoy intense heat and strong body stimulation.
• The steam sauna is a good choice for those who prefer milder conditions and moisturizing effects.
• The infrared sauna is a comfortable option for people seeking gentle regeneration and lower temperatures.

The most important thing is regular and sensible use of the sauna, adjusted to the body's capabilities.

How to use the sauna safely?

To make sauna sessions pleasant and safe, remember a few rules:

• do not use the sauna after alcohol,
• drink plenty of water before and after the session,
• do not enter the sauna during infections or fever,
• start with shorter sessions,
• listen to your body's reactions,
• gradually cool your body after leaving the sauna.

Beginners often make the mistake of trying to endure long in high temperatures. Meanwhile, regularity is much more important than session length.

Contraindications for using the sauna

Although the sauna can support health and regeneration, there are situations where caution should be exercised or sessions completely avoided.

The most commonly mentioned contraindications are:

• acute infections,
• fever,
• heart failure,
• uncontrolled hypertension,
• epilepsy,
• recent heart attack,
• certain neurological diseases,
• advanced skin diseases.

In the case of chronic conditions, it is best to consult a doctor beforehand.

Sauna and regeneration by the sea

The combination of the sauna with a stay by the Baltic Sea works exceptionally well. The cool, iodine-rich air, walks along the seashore, and relaxation in the nature-inspired wellness zone help to regain energy faster and effectively calm down.

At Rosevia Resort & SPA, you can use two types of saunas, a pool, and a relaxation zone inspired by nature. It is the perfect place to take care of body regeneration and a moment just for yourself after an active day by the sea.

Regularity is the most important in sauna use

The sauna is not only a pleasant relaxation ritual but also an effective way to support body regeneration. Finnish, steam, and infrared saunas differ in temperature, humidity, and intensity of effects, so everyone can find something for themselves.

The most important? Use the sauna regularly, sensibly, and mindfully of your body's reactions. Thanks to this, sauna sessions can become one of the most enjoyable elements of a healthy lifestyle.