As parts of the UK experience their fourth heatwave of the year, researchers are exploring whether repeated heat exposure through sauna use could help prepare people for extreme temperatures. The UK Health Security Agency has issued heat health alerts across England following unprecedented summer conditions, with western Europe recording its hottest June on record.
Proponents of heat training point to established sports physiology principles where athletes deliberately expose themselves to heat to build tolerance before competing in hot environments. According to Prof Jari Laukkanen, a cardiologist at the University of Eastern Finland, passive heat exposure such as sauna bathing and hot water immersion can produce similar physiological adaptations. These include earlier and more efficient sweating, improved blood flow to the skin, expanded plasma volume and reduced strain on the cardiovascular system during subsequent heat exposure. Dr Jessica Mee of the University of Worcester is recruiting participants to study whether regular hot water immersion could improve the body’s heat response, noting that heat-adapted individuals pace themselves more sensibly, hydrate more consistently and recognize warning signs earlier.
However, experts caution that heat adaptation benefits are not universal and depend heavily on the body’s capacity to increase sweating and skin blood flow. More significantly, researchers emphasize important distinctions between long-term heat preparation and acute use during extreme weather. Heat training typically requires 40-60 minutes of daily exposure for at least four to six days, with benefits lasting approximately one week for longer-lasting effects. Dr Heather Massey of the University of Portsmouth and other researchers warn that using saunas during an active heatwave presents distinct risks, as bodies experiencing consecutive poor sleep nights, dehydration and cumulative cardiovascular strain face heightened heat-related illness risk.
Researchers stress that sauna use during a heatwave itself lacks sufficient evidence for protecting against heat-related illness. Mee emphasized that heat acclimation serves as a preparation strategy for milder months rather than an acute coping mechanism during the hottest weather. Safety concerns also extend to unsupervised use, as laboratory studies differ substantially from home settings. Laukkanen recommends adhering to established public health guidance including hydration, avoiding strenuous midday activity and monitoring vulnerable populations as the most important protective measures.
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