The Benefits of Sauna Bathing
Image of a sauna bucket by Lukas Kubica
Up here, we don’t just survive the cold — we lean into it. A little steam, a splash of lake water, and a lot of deep breaths later, you’ll remember why saunas are the best kind of therapy nature has to offer.
Scientifically Proven Benefits
The benefits of sauna use are pretty remarkable when you think about it. Who would’ve guessed that simply sitting in a hot, steamy room could do so much for your health? The Finns, that’s who. Originally, saunas were used as a form of bathing and valued as clean, sterile environments—so much so that Finnish women even gave birth in them!
Though saunas were invented nearly 2,000 years ago—long before anyone understood human physiology—the Finns were definitely onto something. Today, science backs up what they seemed to know all along: saunas do a lot more than just make you sweat.
Image of people using a sauna by HUUM Sauna
- Detox The Natural Way
When you sweat, your body flushes out impurities through your skin. A sauna session encourages a deep sweat that helps remove toxins like heavy metals and other buildup from daily life. Think of it as giving your body’s largest organ—your skin—a good rinse from the inside out.
- Improve Circulation and Heart Health
As the heat rises, your heart rate increases—similar to what happens during light exercise. This boosts blood flow, helps lower blood pressure over time, and improves overall cardiovascular health. It’s a gentle workout for your heart while you sit back and relax. Evidence has shown that the best way to improve your blood pressure is to combine your sauna bathing with exercise. Using a sauna for at least 15 minutes after exercising can have lasting benefits.
- Reduce Risk of Heart Disease and Strokes
A study posted to JAMA Internal Medicine found that sauna bathing may reduce your risk of heart disease or a stroke. Their study followed 2300 sauna bathers over 20 years and found that the participants who visited the sauna more frequently had lower death rates from heart disease and strokes.
- Ease Aches and Sore Muscles
After a long day of hiking, skiing, or working out, a sauna can be your best friend. The warmth helps muscles relax, eases tension, and can even speed up recovery by increasing blood flow to sore areas. No ice bath required.
- Support Your Immune System
Some studies suggest that regular sauna use may help strengthen the immune system. The temporary rise in body temperature can mimic a mild fever—your body’s natural defense mechanism—which may help it produce more white blood cells to fend off illness.
- Boost Your Mood and Reduce Stress
It’s not just your body that benefits—your brain does too. The quiet heat of a sauna encourages the release of endorphins, those feel-good hormones that lift your mood and melt away stress. Plus, taking a break from screens and noise gives your mind a much-needed reset.
- Better Sleep, Naturally
There’s a reason many people love a sauna session before bed. The deep relaxation and gentle cooling of your body afterward can help you drift off faster and sleep more soundly.
Image of women cold-plunging in a lake by Gin Majka
Hot + Cold = The Ultimate Reset
Going from the sauna straight into a cold shower or a dip in the lake isn’t just for the brave — it’s actually great for your body. The heat opens your blood vessels, and the cold tightens them back up, boosting circulation and giving you that refreshed, tingly feeling. Plus, it’s a fun Minnesota bragging right.
What to Wear
Keep it simple–a swimsuit or loose athletic wear is perfect. If you prefer clothing, stick with natural fibers like cotton or linen, since synthetic materials can trap heat and don’t breathe well in high temperatures. Bring a separate towel to sit on (helps keep the benches clean and dry) and another for drying off afterward. Flip-flops or sandals are handy too, especially if you’re hopping between the sauna and a cold plunge outside.
Image of a man pouring water on steaming sauna rocks by HUUM Sauna
Sauna Guidelines 101
- Hydrate first–drink plenty of water before and after.
- Start slow–10 to 15 minutes is plenty for your first round.
- Listen to your body–if you feel lightheaded or dizzy, step out and rest.
- Relax and unplag–leave phones and distractions behind. This is your time to recharge!
Image of the maintenance men–Elijah, Cael, and Brian–at Campfire Bay Resort building a sauna.
The Minnesota Way to Unwind
Saunas have been a northern tradition for generations, and we’re excited to keep that going here at the resort. Whether you’re warming up after a winter walk, cooling down after a summer paddle, or just looking for a little peace, our sauna (and cold plunge) is ready to help you reset, recharge, and maybe even laugh through a little steam.
Our sauna at Campfire Bay Resort will have its grand opening on November 1st, 2025. Come join us for a day of relaxation!
