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.

New: The Blueprint Protocol

Science-Backed Sauna Protocols to
Extend Healthspan

Discover evidence-based heat therapy routines, including Bryan Johnson's Blueprint, designed for longevity, recovery, and HGH optimization.

Start Bryan Johnson Protocolarrow_forward

grid_viewBrowse All Protocols

science

50+Studies Cited

groups

10k+Active Users

verified

12Verified Protocols

medical_services

8Medical Experts

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

device_thermostat

What temperature is best?

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

event_repeat

How often should I sauna?

3-4x per week shows maximum cardiovascular benefits

compare

Infrared vs traditional?

Both work—infrared at lower temps, traditional for intensity

Featured Protocol

The Blueprint Protocol

Bryan Johnson's specific high-heat routine designed to mimic the cardiovascular intensity of moderate exercise while promoting autophagy and skin rejuvenation.

thermometer

200°F

Target Temperature

timer

20 Min

Duration Per Session

water_drop

57%

Humidity Level

monitor_heart

140 BPM

Target Heart Rate