March 11, 2026, 11:16 am | Read time: 9 minutes

Sauna is a big topic in Germany. The German Sauna Association speaks of more than 30 million regular sauna-goers, which would be around one in three German citizens.^.1 The offerings now include spectacular sauna landscapes in wellness hotels and other locations, where one can easily spend an entire day without a dull moment. Fitness studios have also followed suit and are luring members back to the gym with well-equipped wellness areas. In the past, those who could afford it had a built-in sauna in the basement, but the private sauna experience has migrated to the garden: From the barrel sauna, you can gaze upon your own vegetable garden, and prices start at 2000 euros. FITBOOK spoke to an expert about the ideal sauna experience and clarified the questions of “how often,” the right dose for the cold stimulus, and the health benefits. One thing is clear: with such a popular “sport” as saunas, a few misconceptions have been burned into the woodwork.

What Happens in the Body During a Sauna?

“During a sauna session of 80 degrees Celsius or more and lasting up to 15 minutes, the temperature of the skin rises by around ten degrees and the body’s core temperature by up to two degrees,” explains Martin Niederstein, Managing Director and Head of the Academy for Training and Further Education in the Bathing Industry of the German Sauna Association (Deutscher Sauna-Bund e.V.). Initially, blood pressure drops. The pulse rate initially increases by 20 to 50 percent when the maximum core body temperature is reached. He also dispels a common misconception: Namely, that of referring to the processes in the body provoked by saunas as “healing fever”. A term that is misleading. Because, unlike a fever, the core body temperature does not go crazy during a sauna, but quickly regulates itself back to 36 degrees. The body has not lost its compass, so to speak, and now tries to reach the target value (36 degrees) again due to the passive heat. It is precisely this mechanism that brings health benefits.

The Health Benefits of the Sauna

The change between heat and cold causes the blood vessels to expand and contract. The fact that our blood vessels react flexibly is important for the regulation of blood pressure: for example, when the heart beats faster due to exertion and thus ensures optimal supply pressure. According to a 2015 study, regular sauna use is associated with a lower risk of diseases affecting the heart and blood vessels^.2

Passive heat increases the number of white blood cells. This makes it more difficult for pathogens. Saunas can increase muscle growth.The heat increases the production of new proteins in the muscle cells. Heat also slows down the degeneration of proteins so that muscles “shrink” more slowly and can grow faster.

A study from 2017 showed a reduced risk of dementia and Alzheimer’s in men who took at least two saunas per week^.3

Another effect of saunas: the skin is massively supplied with blood, making it look young and fresh.

Many People Make This Mistake After a Sauna

The thought of taking a cold shower after a sauna session is not pleasant for everyone: many people opt for a shower with lukewarm or even warm water. This is actually a big mistake! Because without the cold afterwards, you miss out on what sauna expert Niederstein calls the “greatest health effect of sauna”: the contraction of the blood vessels (which had dilated in the sauna), which is only triggered by the interplay between heat and cold. “It doesn’t work without cooling down,” says Niederstein. We’ll come to the exceptions in a moment. Let’s first look at the question of all questions: How cold should it ideally be?

All-clear for anyone who has already seen themselves shivering in an icy plunge pool or under a waterfall: It doesn’t have to be. Crushed ice is also a relaxed option. None of this is a must. It’s just important to briefly expose yourself to the cold after the sauna. The temperature of the water used to cool down after the sauna should ideally be 10 to 12 degrees Celsius. This corresponds to the temperature at which the water usually comes out of the tap.

“Lukewarm is the wrong way to go. But for sensitive people, 15 degrees should still be fine.” If it gets warmer, the sauna session won’t do any good – at least not for your health. However, it is also important to always listen to how your body feels. “Don’t force yourself to do anything that feels uncomfortable,” advises the expert.

Plunge Pool, Shower, or Kneipp Hose?

Of course, this also applies in the other direction: if you would like to take a dip, you can of course do so. However, high blood pressure patients should refrain from doing so. The strong cold stimulus in combination with water pressure causes blood pressure to shoot up, which is dangerous per se because it puts a strain on the heart.

Surprisingly, the recommendation to the general public is not “Get in the shower!”, but rather: Cool off with a Kneipp hose! “You’re definitely not doing anything wrong,” adds the expert.

How to Sauna the Right Way

Before Entering the Sauna

It is generally advisable not to enter the sauna on a full stomach. In non-textile saunas, it is customary to enter unclothed. But: Take a bath towel with you to sit or lie on. Showering beforehand is not only hygienic but also removes any oily residue from your skin. Additionally, it’s recommended to shower after the sauna session and before entering the plunge pool. For optimal sweating in the sauna, it’s advisable to dry off with a towel before entering.

In the Sauna

If you are still a sauna beginner and are not so good at dealing with the heat, you should not choose the top bench straight away, as the hot air rises upwards. If you choose to lie down in the sauna, it’s best to sit up and move your legs for about two minutes before exiting. This prevents dizziness or circulatory problems.

Cool Down Properly Afterwards – Detailed Instructions

1. Before the body, the airways should first be cooled down to normal body temperature. Martin Niederstein from the German Sauna Association recommends breathing outside for half a minute. If there is no outdoor area, you should stand by an open window.
2. Once your airways have acclimatized, you should ideally grab the Kneipp hose. The temperature at which the water comes out of the tap (usually between 10 and 12 degrees Celsius) is ideal. It is important to start the pouring process away from the heart, i.e., on the right side from the foot upwards to the buttocks. Then back down the inside of the leg. Do the same with the left leg. Then, from the right hand up to the shoulder and down again, repeat on the left side. Finally, perhaps the face. Niederstein: “If you can tolerate it, the head—but you don’t have to.”
3. If you want an additional cold stimulus, you can rub yourself with crushed ice. But that’s not a must, because: The most crucial aspect is to be attentive to your body’s signals during your sauna session.

Body Care After the Sauna

No shower gel, no lotion after the sauna. Only older people whose sebaceous glands no longer work properly should apply a moisturizing lotion afterwards.

How Often Per Week, How Many Sessions, and How Many Minutes Per Sauna Session Are Ideal?

The German Sauna Association recommends one to two visits to the Finnish sauna (90 degrees) per week, each with three to four sessions, for the health-promoting effect. “A fourth sauna session no longer has any proven health benefits,” Niederstein tells FITBOOK. The vegetative nervous system can become overstimulated, and at some point, it becomes harmful to the body for inexperienced sauna guests. You should spend at least six, preferably eight or ten minutes in the sauna per session. According to the expert, a sauna session of less than five minutes is useless. And you should stop after 15 minutes at the latest.

Ventilation in the Sauna – Does It Have an Effect or Not?

Many public saunas, for example in fitness studios, have a switch for automatic infusion. Due to the constant coming and going, infusions are often made one after the other—without airing out in between. And surprisingly, that’s not a bad thing! According to Niederstein, airing the sauna has no added value for the sauna session, as the heat development is the same. And a sauna room built in accordance with the regulations is equipped with a ventilation system. If the sauna master ventilates the sauna before the infusion, it is more of a “gift to the guest”—the fresh air simply feels good.

Does a Sauna Have a Health Effect Even Without an Infusion?

Infusions have become popular events. You get a blast of hot air, which has a higher relative humidity due to the vaporized infusion water. Added to this is the relaxing or stimulating effect of a fragrance. However, according to sauna experts, an infusion has no significance for the health effect of the sauna. What feels extremely hot during an infusion is the heated air, which is now richer in energy due to the higher humidity.

More on the topic

Major Comparison How Do the Different Types of Saunas Differ?

Editor Tried It Out What 14 Days of Sauna Did to My Body

Is a Sauna Hat Necessary?

In the Baltic countries, Russia and Belarus, it is customary to wear a felt hat when taking an infusion in the banya (Russian steam bath) or sauna. Proponents of this fashionable detail argue that the head is sensitive to heat and cold from a health point of view. However, the head also has the ability to thermoregulate by widening and narrowing the blood vessels. Studies have also shown that the hair on the head does not dry out or split and it should be noted that the stay in the banya and sauna only lasts a few minutes. Hair damage would otherwise be more likely to occur under a hairdresser’s hood than in the sauna—temperatures for the head are comparable there.

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