How Infrared Saunas Help You Acclimate to the Summer Heat
As temperatures soar in the summer months, many people struggle to adjust to the heat. Whether you’re an athlete training outdoors, someone who works in hot environments, or simply trying to stay active during the warmer season, heat acclimation is essential for performance, comfort, and safety.
One tool gaining popularity for aiding heat adaptation is an infrared sauna. But how exactly does it help, and is there science to support its use? Let’s explore how infrared sauna sessions can play a role in heat acclimation, and what the research says about it.
What Is an Infrared Sauna?
Unlike traditional saunas that use very hot air around you (typically between 170–200°F), infrared saunas use infrared light to heat the body directly. This leads to an increase in core temp and sweating at a lower ambient air temperature (typically between 120–140°F), making it much more comfortable to use in warmer summer months.
The Science Behind Heat Acclimation
Heat acclimation involves physiological adaptations that make your body more efficient at handling heat stress (this is a beneficial type of stress called eustress, similar to exercise). Your body essentially learns to cool itself more effectively through repeated exposure to warm conditions, with most adaptations occurring within 10-14 days of consistent heat exposure. The process triggers changes at the cellular level, including increased blood plasma volume and enhanced sodium retention, which help maintain proper hydration and circulation. Research shows that well-acclimated individuals can perform at significantly higher temperatures while maintaining lower heart rates and perceived exertion levels compared to non-acclimated people.
These include:
- Earlier onset of sweating
- Increased sweat rate
- Lower core temperature during exertion
- Improved cardiovascular stability
What the Research Says
A 2019 meta-analysis of 12 studies published in Cell Stress Chaperones (1) investigated how, “heat acclimation in humans promotes thermoregulatory adaptations that support management of core temperature in hot environments and reduces the likelihood of heat related illness.”
Key findings from the study include:
- There was a significant effect of heat acclimation on HSP70 (a type of heat shock protein) expression.
- The frequency of heat acclimation (in days) moderated HSP70 protein expression.
- Heat acclimation, through induction of the heat shock protein (HSP) stress system, provided protection against thermal insult.
In summary, through regular infrared sauna use you will gain heat acclimation and regulate your heat shock protein system which will then allow you to better tolerate heat during hot days.
In another study from 2009 published in the American Journal of Physiology (2) researchers investigated how our body’s breathing adapts during intense exercise in the heat after passive heat acclimation, similar to how sweating adapts. To test this, they had two groups of volunteers ride a stationary bike until exhaustion before and after a 10‑day period of passive heat exposure or normal conditions.
After heat acclimation, participants showed clear signs of adaptation: their resting core temperatures dropped, their blood plasma volumes increased, and they began sweating earlier and more profusely during exercise, all classic indicators of heat acclimation.
Practical Applications: How to Use Infrared Saunas for Heat Acclimation
Repeated exposure to heat in a controlled infrared sauna environment can induce heat acclimation adaptations so will be more comfortable during summer heat. Here are a few guidelines to help you get started:
1. Start Gradually
Begin with 15–20 minute sessions, 3–4 times per week. Increase frequency and duration as your tolerance builds.
2. Try Using Post-Workout
After exercise the body is already warm and using a sauna post-workout will enhance your thermal load and potentially trigger greater adaptation.
3. Hydrate Generously
Infrared saunas cause heavy sweating. Rehydrate with water and electrolytes before and after each session.
4. Track Your Progress
Watch for signs of improvement such as an easier time spent in the heat, less fatigue, and improved recovery. High Tech Health Smart Sauna does this monitoring for you through our proprietary Sauna Fitness™ technology!
Conclusion
If you find it hard to adjust to high temperatures during summer days, infrared sauna therapy is a safe and proven method to speed up heat acclimation. Supported by research, infrared saunas provide a low-impact way to induce heat stress and improve your body’s resilience.
Whether you’re an athlete, work outside, or are just looking for more comfort in the summer heat, incorporating infrared sauna sessions is a game-changing addition to your wellness routine!
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References
- Nava R, Zuhl MN. Heat acclimation-induced intracellular HSP70 in humans: a meta-analysis. Cell Stress Chaperones. 2020 Jan;25(1):35-45. doi: 10.1007/s12192-019-01059-y. Epub 2019 Dec 10. PMID: 31823288; PMCID: PMC6985308.
- Beaudin AE, Clegg ME, Walsh ML, White MD. Adaptation of exercise ventilation during an actively-induced hyperthermia following passive heat acclimation. Am J Physiol Regul Integr Comp Physiol. 2009 Sep;297(3):R605-14. doi: 10.1152/ajpregu.90672.2008. Epub 2009 Jun 3. PMID: 19494169.
