Sauna & Longevity
Sauna use cuts mortality by 40%
A 20-year Finnish study found that men who used the sauna 4-7 times per week had 40% lower all-cause mortality compared to once-a-week users.
What heat does to your body
Tap each adaptation to learn about heat stress responses.
This step is interactive — open the Thier app to try it.
Sauna mimics exercise
A sauna session raises heart rate to 120-150 bpm, dilates blood vessels, and improves endothelial function — similar to moderate cardiovascular exercise.
True or False
Sauna use after resistance training reduces muscle growth.
This step is interactive — open the Thier app to try it.
Hydrate before, during, after
A 20-min sauna at 80°C drains 0.5-1L of water through sweat. Pre-loading 500ml of water + electrolytes before sauna and replacing 500-1000ml after is non-negotiable. Electrolytes matter as much as the water — sodium losses average 600-1200mg per session. Dizziness, nausea, or post-sauna headache are usually dehydration, not 'detox'.
Key Takeaway
Aim for 4+ sauna sessions per week at 80-100°C for 15-20 minutes. This protocol matches the Finnish data showing maximum longevity benefit.