As multiple European regions experience record-breaking summer temperatures and heat health alerts spread across England, researchers are examining whether deliberate heat exposure through activities like sauna bathing could improve the body’s capacity to withstand extreme heat.
Proponents of heat training point to established principles from sports physiology, where athletes use repeated heat exposure to build tolerance before competing in hot environments. According to cardiologists and physiologists studying the practice, regular heat exposure triggers physiological adaptations including more efficient sweating, improved blood circulation to the skin, increased plasma volume and reduced strain on the cardiovascular system during subsequent heat exposure. Researchers note that heat acclimation also affects behavioral patterns, with heat-accustomed individuals typically pacing themselves more carefully, maintaining more consistent hydration and recognizing early warning signs of heat stress.
However, experts emphasize that heat adaptation operates as a long-term preparation strategy rather than an emergency intervention. Research indicates that meaningful benefits require 40-60 minutes of heat exposure daily for at least four to six days, with effects lasting approximately one week, though extended training produces longer-lasting results. Additionally, adaptations depend significantly on individual physiology and may not benefit everyone equally.
Scientists caution against using saunas or hot baths during active heatwaves, noting that introducing additional thermal stress to a body already managing sleep deprivation, dehydration and cumulative cardiovascular strain increases risk of heat-related illness. Concerns also exist regarding the transfer of laboratory findings to unsupervised home use, where monitoring is absent and fainting risks are elevated. Certain populations face particular risks, including those with acute illnesses, fevers, unstable angina, recent heart attacks or uncontrolled low blood pressure.
Experts recommend maintaining established public health guidance during extreme heat events, including adequate hydration, avoiding strenuous activity during peak temperatures and monitoring vulnerable populations, rather than viewing heat exposure as a substitute for these protective measures.
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