Sweat, Chill, Repeat: Why Outdoor Saunas in Ireland Are the Wellness Boost You Didn't Know You Needed

Sweat, Chill, Repeat: Why Outdoor Saunas in Ireland Are the Wellness Boost You Didn't Know You Needed

1. Heart Health: Your Cardiovascular System’s New Best Friend

Sweat, Chill, Repeat: Why Outdoor Saunas in Ireland Are the Wellness Boost You Didn't Know You Needed

When it comes to health trends, few things stand the test of time like the sauna. For centuries, people around the globe have been basking in their steamy benefits, and now science is catching up to explain why. If you’ve been curious about outdoor saunas—or even cold plunges—you’re in for a treat. Here's the lowdown on five major ways saunas (and that icy dip after) can transform your health.

Regular sauna sessions can reduce your risk of cardiovascular disease by up to 63%, according to research by Dr. Rhonda Patrick. Saunas mimic the effects of moderate exercise, increasing your heart rate and improving blood flow.

  • A Finnish study published in JAMA Internal Medicine found that men who used saunas 4–7 times a week had a 63% lower risk of sudden cardiac death compared to those who used them once a week. Read the study here.
  • Heat exposure also improves arterial flexibility and reduces blood pressure, as shown in this systematic review.

Want to dive deeper? Here’s Dr. Patrick’s YouTube breakdown.

2. Mental Wellness: Relaxation Meets Resilience

Saunas don’t just soothe your muscles—they’re a mental health oasis. Regular heat exposure boosts serotonin and endorphins, making you feel happier and more relaxed. Studies even suggest it helps with anxiety and depression.

  • This study from Psychosomatic Medicine links sauna use to reduced risk of depression. Read it here.
  • Cold water immersion has been shown to boost norepinephrine, which is associated with improved mood and focus. Here’s the science.

3. Immune Boost: Fewer Colds, Stronger Defenses

Ever heard of "heat shock proteins"? Saunas stimulate these protective molecules, helping your body repair damaged cells and build resilience. Plus, the increased circulation can help your immune cells work more efficiently.

  • Heat stress activates heat shock proteins, as detailed in this study published in Cell Stress & Chaperones. Read more.
  • Sauna use was also shown to reduce the frequency of common colds in this study from the Annals of Medicine. See the findings.

Pair this with a cold plunge, which activates your immune system even further, and you’ve got a recipe for fewer sick days.

4. Detox & Recovery: Sweat It Out

Sweating in the sauna helps flush toxins like heavy metals from your body, while also improving muscle recovery. Athletes like LeBron James and Joe Rogan swear by the sauna-cold plunge combo for reducing inflammation and staying at the top of their game.

  • A study published in the Journal of Environmental and Public Health confirms that sweating can aid in the excretion of toxins like arsenic, cadmium, and lead. Read it here.
  • Sauna-induced blood flow helps deliver oxygen to sore muscles, speeding up recovery, as supported by this study in Sports Medicine. Learn more.

5. Longevity: Add Years to Your Life

Sauna use has been linked to longer life expectancy and a lower risk of diseases like Alzheimer’s. Regular sessions improve circulation, oxygenate tissues, and reduce oxidative stress—key factors in healthy aging.

  • The Finnish Kuopio Ischemic Heart Disease study revealed a strong connection between sauna use and reduced all-cause mortality. Explore the study.
  • Sauna bathing may protect against dementia and Alzheimer’s, as detailed in this Age and Ageing article. See the research.

Worth Watching: Check out Joe Rogan and Dr. Patrick’s conversation on the longevity benefits of saunas.

Why Cold Plunges? The Ultimate Cool Down

If the sauna gets your body into repair mode, the cold plunge jolts it into high gear. Alternating between hot and cold trains your blood vessels, sharpens your mind, and strengthens your immune system.


  • Cold water immersion reduces inflammation and pain perception, as shown in this Journal of Physiology article. Read it here.
  • A systematic review in QJM: An International Journal of Medicine highlights the mood-enhancing effects of cold water exposure. Explore it here.

Try It for Yourself

At our outdoor saunas in Ireland, we combine nature with science to give you the ultimate wellness experience. Whether you're here to de-stress, recover, or just try something new, we’ve got you covered.

Ready to feel the heat (and the chill)? Book your session today. Your body and mind will thank you.

Whether you're chasing better health, a stronger immune system, or just a happier you, the sauna-cold plunge duo is a tradition worth embracing. See you in the steam!

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