Saunas can play a supportive role in your body’s natural detoxification processes, but they don’t take over the primary functions of your liver and kidneys. Many believe that you can sweat away a hangover, poor dietary choices, or built-up toxins in one go, yet research tells a different story. What studies have found is that regular sauna use enhances blood flow to your detoxifying organs and aids in lymphatic drainage. It also allows your body to expel small quantities of heavy metals and trace toxins through sweat. These benefits are genuine, although the process isn’t as straightforward as many assume.

Curious to experience these benefits? Book a session at any of TH7’s six studios in Queensland.

The short answer

Your body naturally cleanses itself every day, without any effort on your part. While there are various methods to help your body detoxify, the concept of a “sauna detox” is often misunderstood. In reality, a sauna session plays a supportive, rather than a primary, role in this process.

What your liver and kidneys actually do

The liver is vital in the detoxification process in the body. The detoxification process occurs in two stages where the liver changes the fat-soluble toxins into water-soluble toxins for easy removal from the body. In the first phase, enzymes work to break down substances such as alcohol, medications, environmental pollutants, and certain hormones. The second phase involves attaching molecules to these broken-down toxins, making it possible to remove them through bile or urine.

While this is happening, the kidneys are busy filtering your blood, removing waste products and excess water. They process about 180 litres of blood each day, working alongside the liver to manage most of the toxin removal in your body. 

Unlike what most people think, sweating does not have a significant function in detoxifying your body. Rather, its main function is to help maintain your body temperature.

Where sweat fits in

Sweating does contain toxins; these toxins include heavy metals, Bisphenol A (BPA), phthalates, and some pesticides. But the quantity contained is very low and the amount removed via sweating is way smaller compared to what your liver and kidneys filter out daily.

The real benefit of the sauna comes in when it increases the detoxification process of your body. Saunas increase the flow of blood towards the liver and kidneys and stimulate the lymphatic system. Moreover, it also aids in reducing cortisol levels, which may otherwise interfere with the detoxification process.

What sweat actually flushes out

Sweating’s role in detoxification often gets exaggerated, with claims that don’t always align with scientific evidence. Let’s clarify what truly happens when we sweat and what doesn’t.

Heavy metals and trace toxins

Research has shown that sweat can help eliminate certain heavy metals. After a sauna session, sweat samples often contain arsenic, cadmium, lead, and mercury. A 2012 review in the Journal of Environmental and Public Health highlighted that for individuals exposed to these metals through their jobs or environment, sweating can aid in their removal.

Sweat also carries out small quantities of BPA, phthalates, specific pesticides, and solvent residues. The Blood, Urine, and Sweat (BUS) study discovered that some toxins are more likely to exit the body through sweat than through blood, indicating sweating as an additional elimination route besides urine and stool. However, it’s important to note that a single sauna session will not significantly reduce your body’s toxin levels. Consistent sauna use over time contributes to a gradual, low-level detoxification process.

What sweat can’t remove

Many detox narratives overlook this: fat-soluble toxins, including persistent organic pollutants, remain stored in fat cells. They don’t enter the bloodstream simply due to heat. These toxins are slowly released through metabolic processes, then processed by the liver and expelled via bile or urine. Sweat does not remove them.

Alcohol is another substance that doesn’t leave the body through sweat. The liver processes alcohol at a steady pace of about one drink per hour, unaffected by sweating. The same principle applies to caffeine, most medications, the remnants of a big meal, and any pre-workout supplements.

For toxins that are fat-soluble or require liver enzymes for processing, a sauna won’t expedite their removal. However, regular sauna sessions can support the body’s natural detoxification systems.

How sauna heat supports your natural detox pathways

Saunas play a crucial role in improving your body’s detoxification processes, not by directly removing toxins, but by enhancing the systems responsible for detoxification.

Boosted circulation to the liver and kidneys

When you spend time in a sauna, the heat causes your blood vessels to widen, and your heart rate increases, similar to what happens during moderate exercise. This boost in circulation extends to your liver and kidneys, the organs essential for detoxifying your body. With better blood flow, these organs receive more oxygen and nutrients, and waste products are removed more efficiently. Research involving regular sauna users shows improvements in heart and blood vessel function, which supports the body’s detox efforts.

Stimulated lymphatic drainage

The lymphatic system is responsible for clearing out cellular waste, excess fluids, and other by-products from your tissues. Unlike the circulatory system, it lacks a natural pump and depends on muscle movements, breathing, and external factors like heat to keep fluids moving. Sauna heat promotes lymphatic flow by widening blood vessels and increasing circulation, helping to remove metabolic waste. This is why many people feel lighter and less bloated after consistent sauna sessions.

Lower cortisol means better detox efficiency

High cortisol levels can disrupt liver function and slow lymphatic drainage, while also affecting sleep quality. Sauna sessions help trigger a calming response in your body after the initial heat exposure, reducing cortisol levels and promoting recovery. With better sleep, lower stress hormones, reduced inflammation, and improved blood sugar regulation, your body’s detox systems work more effectively. This often-overlooked benefit enhances the body’s natural detoxification processes.

Infrared sauna vs traditional sauna for detox

Comparing infrared saunas to traditional saunas reveals subtle differences in both function and experience. Traditional saunas heat the surrounding air to temperatures ranging from 70 to 100 degrees Celsius. This high ambient heat prompts your body to sweat as it tries to regulate its temperature. On the other hand, infrared saunas employ infrared light to directly warm your body, maintaining air temperatures between 45°C and 60°C. The infrared energy penetrates the skin, raising your core temperature and inducing sweat even at these lower air temperatures. We’ve covered the full comparison of infrared and traditional saunas elsewhere if you want a deeper breakdown.

When it comes to detoxifying through sweat, both types of saunas are effective. Some studies suggest that infrared saunas might lead to sweat with slightly higher concentrations of certain toxins. However, these findings are preliminary due to limited research and small sample sizes.

Which one to choose

Choosing between the two depends on personal preference and comfort. If sitting in high heat leaves you uneasy or if staying for 15 to 20 minutes feels challenging, infrared saunas offer a more comfortable experience, allowing for longer sessions. However, if you enjoy the intense heat and social interaction often found in traditional saunas, that option might suit you better.

For detox purposes, the key is consistency. Regular sessions, whether in an infrared or traditional sauna, are crucial for effective results. Occasional visits to either type of sauna will likely provide minimal detox benefits.

How to use a sauna for detox

Many guides on sauna detoxification simply suggest repeated use without offering detailed guidance. Here’s a practical approach to maximise the benefits of sauna sessions.

Session length and temperature

For a traditional sauna experience, aim for sessions of 15 to 20 minutes at temperatures between 80 and 90 degrees Celsius. If you’re just starting out, begin with 10 minutes and gradually increase your time over several weeks. The goal is to sweat freely by the end of the session, without feeling dizzy or uncomfortable.

In contrast, infrared saunas operate differently. You can comfortably sit for 30 to 45 minutes at a lower temperature range of 50 to 60 degrees Celsius. This gentler heat allows for longer sessions without overwhelming cardiovascular stress. Although you might sweat less visibly, the total volume of sweat is similar to that of traditional saunas over extended periods. We’ve broken down how long to sit in an infrared sauna in more detail if you’re tuning your session length.

How often per week

Experts suggest using the sauna three to four times a week to reap benefits such as improved cardiovascular health, detoxification, stress relief, and better sleep quality. A 2018 systematic review of Finnish sauna practices demonstrated significant health improvements with four to seven sessions weekly, but even two to three sessions can yield noticeable benefits. If you’re incorporating saunas into a broader recovery routine with contrast therapy or cold exposure, you can spread sessions throughout the week without overdoing it.

Hydration and electrolytes (the part most people skip)

Sweat loss in a sauna session can range from 0.5 to 1.5 litres, and while most people remember to drink water afterwards, they often overlook electrolyte replenishment. Sweat contains essential minerals like sodium, potassium, magnesium, and calcium. Failing to replace these can lead to muscle cramps, fatigue, poor sleep, and slower recovery from physical activity, with magnesium loss particularly impacting sleep quality and muscle recovery.

To counteract this, drink 500ml of water in the hour before your session and follow up with 750ml to 1 litre afterwards. Consider adding electrolytes to your drink if you’re using the sauna more than twice a week, exercising intensively, following a low-sodium diet, or experiencing muscle cramps, headaches, fatigue, or sleep disturbances post-session. While a balanced diet usually covers these needs, frequent sauna users may need to consider supplementation.

Who should avoid saunas or check with a doctor first

While saunas offer relaxation and potential health benefits for many, certain individuals should exercise caution. Pregnant women, for instance, should consult their doctors before using a sauna. Likewise, those with fluctuating blood pressure, recent heart issues, epilepsy, or medications that impact heat tolerance or fluid balance should seek medical advice.

It’s crucial to avoid combining alcohol with sauna sessions. The combination can significantly increase the risk of dehydration, irregular heartbeats, fainting, and poor temperature control. Those feeling under the weather, particularly with a fever, should also steer clear.

Children, seniors, and people with chronic medical conditions should approach sauna use with care. If you are new to the experience, start gradually and monitor how your body reacts to the heat.

How TH7 builds sauna into contrast therapy and recovery routines

TH7 combines saunas with cold exposure, steam, compression, and red light therapies to enhance both circulation and lymphatic health. This method typically involves moving from a traditional or infrared sauna into an ice bath or cold plunge, repeating the cycle two or three times. This practice stimulates rapid changes in blood vessel size, which acts like a pump for the lymphatic system, clearing waste from tissues more effectively than heat by itself. For those curious about the inner workings of contrast therapy, we take a deeper look at how contrast therapy works separately.

Steam therapy adds moisture, aiding both respiratory function and skin detoxification. Following this with compression, especially on the legs, encourages lymphatic fluid to circulate efficiently. Red light therapy and hyperbaric oxygen further promote cellular healing.

This structured approach to recovery is more than just about sweating; it’s a series of steps where each process supports the next. TH7 has designed its studios in locations like West End, Newstead, Yeerongpilly, Mount Gravatt, Cleveland, and Noosa around this comprehensive method. This is one reason why many professional sports organisations in Queensland rely on these facilities for recovery.

Book an infrared or traditional sauna session at TH7

Considering incorporating sauna sessions into your wellness routine? Visit us in Brisbane, Cleveland, or on the Sunshine Coast and our team will help you choose a protocol that aligns with your objectives, such as stress reduction, enhanced sleep, recovery, or overall well-being.

We offer two primary sauna experiences across our locations. For those who prefer a longer, more relaxing session, our private infrared sauna suites provide a comfortable environment at a lower ambient temperature, allowing you to unwind for 30 to 45 minutes. If you seek an intense heat experience, our traditional Finnish-style saunas, heated between 80 to 90 degrees, deliver a deeper warmth in shorter bursts of 15 to 20 minutes. On your first visit, our team will be happy to guide you in selecting the option that best meets your personal wellness goals.

FAQs

Can you detox heavy metals through sweat alone?

Though sweating does play a part in the excretion of heavy metals, it is not the sole, nor even the dominant, pathway. This is the job of your liver and kidneys, with the remainder taken care of by your gastrointestinal tract. However, regular sessions in a sauna provide an additional avenue.

How long until you notice the benefits of regular sauna use?

Improved sleep and reduced stress can be felt after two to three weeks. Cardiovascular improvement and detoxification effects take time to develop, but the studies done by Finnish scientists that produced the best results took decades, so consider it an exercise in patience.

Is sweating more in a sauna a sign you’re detoxing more?

Far from it. Sweating level depends on your degree of adaptation to heat and your initial hydration levels. There is no correlation between heavy sweating and toxin elimination; the only factor that really counts here is regularity and the amount of time spent under heat conditions.

Can a sauna help you detox from alcohol, a hangover or a big weekend?

There is no evidence to suggest that sauna usage will cause alcohol to be metabolised faster. Your body can only process alcohol at a certain speed, which cannot be altered by any factors. The sauna can make you feel better by improving your circulation, reducing stress levels, helping you sleep better that night, and relaxing the muscles, although this doesn’t mean anything as far as alcohol detoxification. We’ve gone into more depth on whether an infrared sauna helps with a hangover if you want the full breakdown. Hydrate carefully if you go in dehydrated.

Should you eat before or after a sauna session?

Do not eat large meals an hour before your appointment time. Eating small snacks an hour before your workout is okay and may be helpful for those who usually get dizzy. Once your appointment is done, eating balanced food consisting of proteins, carbohydrates, electrolytes, and a little bit of healthy fats will help with recovery.