Andrew Huberman· PhD
using sauna can help one get better at sweating and functional heat loss in sport.
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The evidence is convergent. Multiple independent sources reach the same conclusion, the underlying mechanism is well-characterized, and even the field's most cautious voices treat it as worth doing.
using sauna can help one get better at sweating and functional heat loss in sport.
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So, if you don't have high sweat rates, it means you're going to have to sit in the sauna for longer and longer and longer to get the same delta in sweat release. So the more acclimated you are, the more your body is thermogenically adapted, the more sweat glands you have, there's more pores, you can sweat more and therefore you'll lose that fluid quicker, and you spend less time in the sauna.
heat acclamation training is as simple as it sounds so just practice it more so uh if you're going into a process where you either need to be in a hot environment or you need to improve your sweat rate you just need to practice sweating and your body will get best to that practice the sauna practice a Jacuzzi just get in those things and you will uh improve your ability to do that
So, you know, we start with 15 minutes and then we just try to add on and add on across the time. And now, now for us, we kind of found about 14 um sauna exposures starts to really then drive the adaptations that we're looking for.
The more you do the sauna or any sort of heat stress, whether it's a hot tub or jacuzzi, um you you become adapted. you're you're basically start to sweat at a lower core body temperature to cool yourself down.
It feels like I now sweat 30% more than when I started sauna. It's expected from physiological heat acclimation. Sweating faster, more and more diluted (less sodium loss).
So, cool that they're actually doing sweat measurement. I just did this myself. I did this because I began the sauna protocol at 200° FHE, 93 C, and I was trying to figure out how to improve my electrolyte balance because I, like Brownie, was having pretty severe cramps during the night. And that is because I wasn't getting a proper rehydration with a proper balance of electrolytes.
Most of the studies were done using a dry sauna. The idea is heat stress in general will induce these adaptations.
4–7 sauna sessions per week, 20 minutes at 80°C+, reduce cardiovascular mortality risk by 40% over a decade.
Regular sauna use raises BDNF and improves verbal memory in older adults.
Sauna protocols only generate the longevity effect when sessions exceed 30 minutes.
Hot-tub bathing yields cardiovascular benefits comparable to traditional Finnish sauna at matched core-temp dose.