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🚀 The usefulness of saunas in improving health and longevity

As divers, we value our bodies at their peak fitness. Excellent cardiovascular health, effective detoxification and the ability to recover quickly are the keys to success underwater. In addition to training and nutrition, one of the oldest and most effective health protocols offers science-backed benefits that can help you dive with greater strength and endurance: regular sauna visits.

Research conducted in recent decades clearly shows that sauna thermal stress is one of the most powerful tools for restoring longevity and biological age.

1. Longevity as a life goal

Extensive long-term studies conducted in Finland, analyzing thousands of participants, provide convincing data on the impact of regular sauna visits on life expectancy:

Significant reduction in mortality risks: For people who visit the sauna four times a week or more, has been found up to 40% reduced risk of all-cause mortality.
Protection against diseases: High-frequency sauna visits are also associated with a significantly lower risk of developing serious cardiovascular diseases, neurological diseases, and chronic pain.

2. ❤️ Cardiovascular system and sauna

For divers, whose bodies are subjected to stress both underwater and while carrying heavy equipment, vascular health is critically important. The heat of a sauna acts as a passive cardio workout:

Restoring the elasticity of blood vessels: Under the influence of heat, intense vasodilation (vasodilation). Blood vessels become more elastic, reducing central systolic blood pressure and reducing the strain on the heart. A regular sauna ritual can restore arterial elasticity for a whole decade.
Improving blood circulation: High temperatures trigger a signal known as Vascular Endothelial Growth Factor (VEGF), which stimulates the formation of new blood vessels. This improves the delivery of oxygen and nutrients to muscles and organs, promoting faster recovery.

3. 💧 Detoxification and cellular health

A sauna is one of the most effective ways to naturally support the body's detoxification processes.

Removal of heavy metals and toxins: Sweating in a hot sauna promotes heavy metals (such as lead and cadmium) and environmental toxins excretion through the skin, reducing their accumulation in the body.
HSP activation: Heat activates heat shock proteins (HSPs), which act as internal guards, protecting protein structures from damage and supporting cell regeneration.

🛠️ Sauna visit to maximize health benefits

To achieve optimal health and longevity benefits, follow these basic principles, based on research recommendations:

Parameter	Recommendations
Frequency	3 to 5 times a week (frequency is directly related to benefits).
Duration	15 to 20 minutes in one session.
Temperature	80–93°C (175–200° F). The dry type of sauna, which provides high heat, is the best supported by research.
Hydration	Must use a lot water and electrolytes before and after the sauna to compensate for minerals lost in sweat and prevent dehydration.

Important safety tips:

Researchers have found that regularly sitting in high temperatures (90°C+) without protection can temporarily reduce reproductive health indicatorsTo prevent this, men should wear tight clothes during a sauna session. It is recommended to cool the testicles., using, for example, frozen gel packs or ice bags.

Include regular sauna visits in your health routine to ensure your body is as resilient and ready for the challenge as your diving gear.

Of course, heat and cold therapy can affect your recovery after a dive, focusing on two main areas: nitrogen removal and muscle recovery.

🔥 Heat therapy (Sauna, hot shower) and nitrogen removal

The main benefit of heat therapy after diving is its effect on blood circulation and nitrogen removal.

Vasodilation and improved blood circulation: High temperature causes vasodilation – vasodilation. This significantly increases blood flow to peripheral tissues and skin.
- Effect on nitrogen: Theoretically, increased blood flow could accelerate inert gases (nitrogen) removal from tissues, reducing the potential for microbubbles to form after diving. However, this process is complex.
Muscle relaxation and pain relief: Heat relaxes tense muscles and can reduce post-exercise pain that can occur from carrying heavy equipment or physical exertion.

⚠️ Important warning!

You should never go to a hot bath, sauna, or hot tub immediately after diving. Cardiovascular changes caused by vasodilation can:

Potentially affect inert gas movement in the body before it is sufficiently eliminated, theoretically increasing the risk of decompression sickness (DCS).
Create dehydration, which is a known risk factor for DCS.

Recommendation: Observe a safe interval (at least 2–4 hours) between the last dive and a visit to a hot bath or sauna.

❄️ Cold therapy (cold shower, ice bath) and muscle recovery

Cold therapy, such as ice baths (cryo- or cold immersion), is an effective remedy for for muscle recovery and to reduce inflammation.

Vasoconstriction and reduction of inflammation: Cold causes vasoconstriction (narrowing of blood vessels). This reduces blood flow to areas where muscle damage or inflammation has occurred, reducing swelling and pain.
Muscle soreness (DOMS) relief: Cold helps reduce delayed onset muscle soreness (DOMS), which often occurs 24-48 hours after intense exercise (such as a long day of diving or lifting heavy equipment).
Nervous system effects: Cold acts as a painkiller by slowing down the transmission of nerve signals, providing immediate relief.

⚠️ Important warning!

Although cold therapy generally does not have a direct negative effect on nitrogen excretion, too long or intense exposure to cold can slow down blood circulation, which theoretically could be undesirable.

Recommendation: Consider taking cold showers or short (2-5 minute) cold baths after you are well hydrated. Focus on the muscle groups that were put under the most strain.

Comparison of sauna and cold

The aim	Heat therapy (Sauna)	Cold Therapy (Ice Bath/Shower)
Main benefit	General improvement of blood circulation and relaxation.	Reducing inflammation and relieving muscle pain.
Effects on blood vessels	Vasodilation (widening)	Vasoconstriction (narrowing)
Diving context	Use with a break (2–4 hours) after diving.	Can be used soon after diving, focusing on the muscles.