Women’s health often falls to the wayside when it comes to conversations about wellness and sauna bathing. The single most cited sauna study evaluated over 2000 men using saunas over the course of several decades. While this longitudinal study has brought to light many health benefits of sauna bathing and has helped to spread the good news about sauna use, unfortunately it accounts for a very small portion of the human demographic. (1)
In September of 2025 a recent study emerged that examined the experience of sauna use by 384 women. The researchers reflected that they found that the lopsided sauna studies on men reflected a greater issue in the field of health.
“Women have unique health needs and face specific challenges that differ from those of men and despite progress in human rights and areas of health and development, women continue to experience poorer health outcomes.” (2)
Upon examining this research it is clear that both men and women benefit from regular sauna use, and that each may need to take slightly different precautions.
Women’s thermoregulatory systems are affected by hormonal changes throughout the month and years. Furthermore, women are blessed with a higher density of sweat glands and greater evaporator capacity! It is also true that women experience 5 times as many dizzy spells after standing up in the heat when compared to men, and should take additional measures to remain safe in the sauna.
Most women report sensations of emotional comfort derived from a sauna, improved sleep, lessened experience of pain, and one woman reported that the sauna was better than therapy! (2)
Not all saunas are created equal, so find out what type of sauna serves a woman’s needs in the best way, and what temperatures to avoid in order to keep your sauna experience safe.
It is exciting that after so many years researchers are beginning to shift their focus from male participants in sauna studies toward female ones as well!
Why Do Women Often Get Left Out of the Sauna Conversation and How They Are Brought Back into the Field of Study?
The field of study that encompasses heat therapy as a viable means of treating illness and augmenting health has grown exponentially over the past twenty years. Biologists understand that exposure to heat in medicinal capacities has the ability to treat, and even replace some pharmacological approaches to illness. As this field of sauna study has evolved, many of the most reputable studies focus exclusively on the men’s experience in the sauna. While this has begun to change in more recent years with some studies focusing exclusively on female athletes and sauna use, the largest sauna studies still focus on men.
The most cited sauna research took place in Finland in the early 1980s. This study tracked 2315 men between the ages of 40-65 years of age who all took saunas weekly, but usually several times a week and up to 7 times a week. This study is so influential because it has followed the men over the course of decades, with regular checkups. It is very rare in science to be able to have human participants who can be studied over the course of time, and this fact has opened many doors for many individuals to begin to reap the multitude of health benefits from sauna use.
Unfortunately, as potent as this study is, it does only focus on men from one part of the world using one specific type of sauna. Gratefully, Japan has several studies that are more inclusive of different demographics and sauna types.
Studies emerging from Japan on the Waon method (the use of infrared saunas as a therapy) have been much more inclusive of women than studies from Europe and the United States. In response to this lopsided approach to sauna study, an initiative was made by a group of researchers who decided to focus on the female experience in the sauna.
The study was published in September of 2025 by the peer reviewed journal International Journal of Circumpolar Health entitled ‘Women’s perceptions of sauna bathing and its impact on health and well-being: insights from a cross-sectional study’ (2) and is a comprehensive analysis of the female response to thermotherapy.
The stated goal of the study according to its authors was to explore the female experience of saunas in both subjective as well as objective ways.
“Since most studies focus on male participants, it is important to explore women’s experiences with sauna bathing and its significance for their health and well-being. The aim of this study was to examine women’s perceptions of sauna bathing and its impact on their health and well-being.” (2)
While it feels as if we live in a world where opportunity remains equal among men and women, unfortunately this is not always the case in the field of health. The authors comment on the current approach to health and wellness as well as gender from their perspective.
“Advancing women’s health requires approaches rooted in principles of human rights, gender equality, and equity. Sauna bathing might be a valuable self-care practice for women, supporting health and well-being alongside traditional healthcare. Capturing the meaning of women’s own words offers insights into how women use sauna bathing for self-care, stress relief, and community connection. Qualitative investigations, together with quantitative health outcomes, can inform culturally sensitive health promotion strategies and support the development of women-responsive health promotion interventions. Therefore, the aim of this study was to examine women’s perceptions of sauna bathing and its impact on their health and well-being.” (1)
A total of 384 women were used during this study, and their ages ranged from 24 to 83 years old. This makes this study a world leader in female only sauna research. Here are several more details about the study participants.
“The majority of women considered themselves physically active (82.8%) and 19.3% indicated using alcohol while sauna bathing. They (73.4%) began sauna bathing as children or teenagers, 68.2% used the sauna one to several times a week, and 48.2% also cold bathed in connection to sauna bathing. There was no major difference between the proportion of women using a private sauna (48.7%) versus a community sauna (51.2%) .” (1)
Using a private at home sauna versus a community sauna does not seem to have a considerable impact on health and wellbeing. This research used both quantitative data as well as subjective data that was collected using a questionnaire from the women.
In general, both men and women respond to heat in similar ways, however there are some striking differences between the two sexes that should not be overlooked when beginning a sauna program.
Differences in Human Thermoregulatory Systems Between Men and Women
- Hormonal Cycles
- Orthostatic Intolerance
- Women Have a Higher Density of Sweat Glands
The human thermoregulatory system is a marvel and when used in therapeutic settings such as a sauna, it can propel a cascade of positive biochemical changes in the body. From improved insulin sensitivity, ameliorated cardiovascular function, higher quality sleep, reduced inflammation, as well as reduced risk of developing Alzheimer’s disease, and so much more; the health plethora of health benefits afforded to sauna users continues.
While it appears that both men and women benefit from the hormetic effect of sauna use in similar ways there are a few differences that should be observed. For the most part if both sexes hydrate properly and do not over indulge in the time they spend in the sauna all will benefit from the use of a sauna.
There are some occasions when women excel at sweating over men, for example in well trained long distance runners. Women have a high concentration of sweat glands over the surface of their skin when compared to men. (3)
A publication from the American Physiological Society entitled ‘Sex Differences in Human Thermoregulation: Relevance for 2020 and Beyond’ (3) from 2022 describes both the similarities and differences between the male and female thermoregulatory systems.
According to this study young women are five times more likely to experience orthostatic intolerance (feeling very dizzy upon standing up as a result of a drop in blood pressure) when exposed to high heat.
“During exercise in the heat, both cardiovascular strain and orthostatic intolerance are more likely to occur in women. Women, especially in the age range of 18–35 yr, are five times more likely to have symptoms associated with orthostatic intolerance compared with men of similar age and health status.”
Women who are using saunas should be more aware of the potential to experience extreme dizziness during and after a sauna. This means that standing up to reach for a water bottle, leaving the sauna, or any movement ought to be done with extreme care. While men may experience dizziness in a sauna, women are 5 times more likely.
According to this research paper, menstrual cycles as well as menopause affect a woman’s thermoregulatory system, and should be taken into consideration when deciding to sauna.
“In women, thermoregulatory responses vary over the menstrual cycle and at menopause due to influences of the reproductive hormones estradiol and progesterone. In the luteal phase of the menstrual cycle, or in the high-hormone phase of oral contraceptive use, thermoregulatory control of both sweating and cutaneous vasodilation are shifted ~0.5°C to higher core body temperatures. This higher regulated body temperature is analogous to an infection-induced fever but occurs via different mechanisms, as shown by the lack of effect of cyclooxygenase inhibition with ibuprofen.” (3)
There are other instances in life where it appears that women do have an advantage over men when it comes to high heat circumstances.
“Therefore, when men and women with similar aerobic ability and running performance are compared, the sex difference in surface area-to-mass ratio may be an advantage for women long-distance runners.” (3)
The same publication states that women have a higher density of sweat glands when compared to men.
“Additionally, women have more sweat glands and a higher density of sweat glands (number per unit surface area) in many areas of skin. Women also tend to use a higher percentage of their sweat glands while secreting less total sweat.” (3)
It appears that there are three primary factors that play a role in differentiating the female thermoregulatory system from men: Hormonal Cycles/Menopause, a higher risk for orthostatic intolerance, but also a higher density of sweat glands which may give women an advantage under certain conditions.
Overall women can sauna as safely as men, but should take even greater caution when standing up and moving around the sauna to avoid falling from sensations of dizziness.
How Can Saunas Specifically Aid in Women’s Health?
- Reduction in Pain
- Improved Sleep
- Recovery From High Stress
- Emotionally Nourishing
- Improved mobility
When close to 400 women were asked about their experience in the sauna over the course of time most of them reported positive emotional responses in a subjective survey. While these women did experience remarkable improvements in objective health measures their subjective responses were overwhelmingly positive.
From the study examined earlier ‘Women’s perceptions of sauna bathing and its impact on health and well-being: insights from a cross-sectional study’, women were reported to have made these observations about their sauna experience.
“Sauna improved sleep, helped ease muscle soreness, and aided recovery after intense workouts. Another woman said that she felt good doing sauna bathing and preferred it to physical exercise. Women described how sauna bathing alleviated symptoms of asthma and rheumatism, and one woman noted improved breathing after pneumonia. Some pregnant women found saunas comforting for tired and aching bodies, while others felt overheated or unwell in the sauna.” (2)
This study further demonstrated that each day may be different for each woman depending on life circumstances. For example some women reported having a less positive experience in the sauna when they were not rested.
“Being overly tired or undernourished made sauna bathing feel too strenuous” (2)
The reduction in pain reported by the women participating in the study may be a result of reduced inflammation, lowered blood pressure, or even improvement in cardiovascular function.
“Frequent sauna sessions may enhance the positive impact of protective factors like physical activity and cardiovascular fitness while also helping to mitigate the harmful effects of certain health risks such as high blood pressure and systemic inflammation” (2)
More than anything, women described sauna use as rejuvenative, and emotionally supportive during times of stress.
“Women described sauna bathing as a deeply restorative and emotionally grounding experience, especially in times of stress, lack of energy, or emotional strain. After busy or overwhelming days, sauna bathing helped them unwind, reduce anxiety, and feel emotionally lighter. The women described sauna as an emotional recovery, as it helped after arguments and emotional exhaustion, some even compared it to therapy.” (2)
While there appears to be minimal risks for women taking saunas, and very high health and wellness rewards, it should be noted that a recent study did reveal that women, in particular, should avoid high heat saunas.
When too hot becomes unsafe for Women: What Type of Sauna is Best For Women?
It is clear that most women, under most circumstances, do very well when taking saunas, but it should be noted that some saunas may be too hot to safely experience. There is a wave of internet influencers promoting hot air or traditional saunas that go above 200 or even up to 220 degrees Fahrenheit, and these high temperatures should be avoided, especially for women.
Just because a podcaster recommends a high heat sauna, does not mean that you need to risk your health and safety. According to a recent study women do best if they take saunas around 170-190 Fahrenheit at a maximum in a hot air traditional sauna, or 120-150 degrees in an infrared sauna.
A study published by the National Institute of Health entitled ‘The influence of extreme thermal stress on the physiological and psychological characteristics of young women who sporadically use the sauna: practical implications for the safe use of the sauna’ (3) recommends that most women avoid the very high heat saunas often recommended by internet influencers.
This study recommends that women using traditional hot air saunas set the temperature to 176 degrees Fahrenheit to remain safe, in concluding remarks from this study.
“Therefore, sauna bathing at a temperature of 80°C can be recommended to women who sporadically use the sauna, whereas exposure to a temperature of 120°C is not advised in this group of sauna users.” (3)
As women cycles fluctuate regularly it is important to listen to your body, and your own hormonal cycle before deciding on how hot your sauna should be, how long you stay in, and if you should sauna at all on any particular day.
If women get dizzy easily, and would like to avoid the high heat of a traditional sauna, it may be recommended to try an infrared sauna that offers the benefits of infrared light as well as lower heat.
While women can sauna with as much veracity as men, there are several factors to consider for female sauna users that men may not have to consider, and vice versa.
All individuals should maintain excellent hydration levels if they plan to sauna regularly, this means drinking plenty of fluids that contain electrolytes, and continuing to consume nourishing foods.
If anyone is unsure about sauna use then it is best to consult a medical care practitioner before using a sauna.
Sources Cited:
- https://pubmed.ncbi.nlm.nih.gov/25705824/
- https://www.tandfonline.com/doi/full/10.1080/22423982.2025.2595806#d1e220
- https://journals.physiology.org/doi/full/10.1152/physiol.00035.2019
- https://pubmed.ncbi.nlm.nih.gov/38344040/
- https://apcz.umk.pl/JEHS/article/view/49430
- https://clinicaltrials.gov/study/NCT07158047
- https://pubmed.ncbi.nlm.nih.gov/25705824/