Why regular is better
Booking a sauna session can feel like a wonderful reward or a special treat. But the strongest research favours the people who simply keep turning up.
Two ways to sauna
At Sauna Society, I get to see why people come down to the river, and the reasons tend to fall into two groups.
For some, the sauna is a special treat. It's the reward at the end of a big week, a birthday gift, something to share with friends or family who are in town, or a way to mark a milestone. They arrive looking forward to it, and they leave glowing. That's a wonderful reason to be here, and an amazing experience.
Then there are the people who make it part of their routine. The regulars who come on a Friday after work or early on a Saturday, not for any occasion, just because it's what they do. Over time it becomes part of the rhythm of their week. The research links the biggest benefits to this regular use.
What the research says
The more often people used a sauna, the lower their risk of dying from heart disease. That's the finding at the centre of one of the largest and longest studies on sauna use.
Researchers at the University of Eastern Finland followed 2,315 middle-aged men for a median of 20.7 years. They compared men who used a sauna once a week with those who went more often:
2 to 3 sessions a week: 23% lower risk of fatal coronary heart disease
4 to 7 sessions a week: 48% lower risk of fatal coronary heart disease, and 40% lower risk of death from any cause
The pattern was dose-response, meaning each step up in frequency was linked to a further drop in risk. For all-cause mortality, how often men went mattered, but how long they stayed did not show the same link. In other words, turning up beat regularly beats longer sessions.
Some honest context. This was an observational study, so it shows a strong association rather than proof of cause and effect. The men were middle-aged Finns, though a later study that included women also linked regular sauna use with lower cardiovascular mortality. And the lowest group in the study was once a week, so it can't tell us how a once-a-month treat compares. What it does show is that those that made it a habit had the better results.
Making it a habit
Regular sessions are easier to keep up than extremely hot or a marathon single session, and they stack up in more than one way.
Your heart gets a gentle workout. The Finnish researchers noted that the rise in heart rate and cardiac output during a sauna is similar to what you'd see with low to moderate exercise.
You spend more time outdoors. A large UK study found that people who spent at least 120 minutes a week in nature reported better health and wellbeing. A session on the banks of the Murray can count towards that.
You build connection. Another recent research study on shared sauna rituals links them to a greater sense of belonging, and that tends to grow when you see the same faces week after week.
If you want to start, pick a regular slot and protect it, the same way you would a training session or a coffee with a mate. Sessions you'll actually keep doing are worth more than one hero session. Bring a friend if you can.
Sauna is great as a treat. But if you really want the benefits the research describes, the answer is incredibly achievable: go often. Put it in the diary and let it become part of your week. I’ll keep the fire going.
Yours in health
Mark
Sauna Research Studies
Laukkanen T, Khan H, Zaccardi F, Laukkanen JA. Association between sauna bathing and fatal cardiovascular and all-cause mortality events. JAMA Internal Medicine, 2015. doi.org/10.1001/jamainternmed.2014.8187
Laukkanen T, Kunutsor SK, Khan H, Willeit P, Zaccardi F, Laukkanen JA. Sauna bathing is associated with reduced cardiovascular mortality and improves risk prediction in men and women. BMC Medicine, 2018. doi.org/10.1186/s12916-018-1198-0
White MP et al. Spending at least 120 minutes a week in nature is associated with good health and wellbeing. Scientific Reports, 2019.
Newson & McGrath. Research on shared sauna rituals, wellbeing and social connection. Social Science & Medicine, 2026.
