Is sauna safe for everyone?

Sauna is safe for most healthy adults. However, those with cardiovascular conditions, pregnant women, and people on certain medications should consult a doctor first. Always start with shorter sessions at lower temperatures.

Should I sauna before or after workout?

Post-workout sauna is most common and helps with recovery. Pre-workout can enhance warm-up but may reduce performance. Allow 10-15 minutes to cool down before exercising after sauna.

How much water should I drink?

Drink 16-32 oz of water before your session and rehydrate with electrolytes after. You can lose 1-2 lbs of water weight per session through sweating.

What's the difference between dry and wet sauna?

Dry saunas (Finnish style) use hot air at 170-200°F with low humidity. Wet saunas (steam rooms) use moist heat at lower temperatures. Both provide similar benefits.

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Science-Backed Sauna Protocols to
Extend Healthspan

Discover evidence-based heat therapy routines, including an independent Bryan Johnson protocol analysis, designed for longevity, recovery, and HGH optimization.

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Common Questions

Quick answers to get you started

schedule

How long should I stay in sauna?

15-25 minutes at 170-200°F for optimal benefits

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What temperature is best?

170-200°F (77-93°C) for traditional saunas

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How often should I sauna?

3-4x per week shows maximum cardiovascular benefits

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Infrared vs traditional?

Both work—infrared at lower temps, traditional for intensity

Featured Protocol

Bryan Johnson Case Study

An independent breakdown of Bryan Johnson's publicly discussed high-heat routine, including protocol details, safety considerations, and reported outcomes.

thermometer

200°F

Target Temperature

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20 Min

Duration Per Session

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57%

Humidity Level

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140 BPM

Target Heart Rate

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"The single most powerful longevity intervention you can do at home."

— Bryan Johnson

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Choose Your Protocol

Start with a protocol that matches your experience level

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Beginner Protocol

Start safely with progressive heat exposure

Temperature150-170°F

Duration10-15 min

Frequency2-3x/week

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Recommended Gear

Research-informed equipment for your sauna practice

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Infrared Saunas

Our top picks for home infrared saunas. Full spectrum technology, EMF tested.

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Clearlight Review

Premium infrared saunas with lifetime warranty. In-depth analysis.

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All Equipment

Thermometers, timers, accessories—everything you need for your practice.

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Latest Research

Evidence-based guides and insights

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Equipment

Red Light Therapy: 8 Things to Know Before Buying

Red light therapy complements infrared sauna protocols. Learn wavelengths, dosage, device selection, and recovery integration. Expert guide.

18 min12/13/2025

Science

Dry Sauna vs Wet Sauna: Which Is Better? [2025]

Dry saunas are better for cardiovascular health and longevity. Wet saunas excel at respiratory relief. Compare benefits, temperatures, and uses.

11 min read11/11/2025

How-To

How Long to Sit in Sauna: Duration Guide [2025]

Aim for 15-20 minutes per session at 175-185°F. Beginners: 8-12 minutes. Advanced: 20-30 minutes. Duration depends on experience and temperature.

10 min read11/11/2025

SOURCE LIBRARY

Research Behind the Protocols

The core guidance on SaunaProtocol is grounded in published sauna research, review papers, and publicly documented case-study data. We cite associations carefully because many long-term sauna studies are observational.

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