Sauna reliably lowers blood pressure and improves how blood vessels function in controlled trials. Long-term studies of frequent users report lower heart disease, death, and dementia, but these are observational, so cause is unproven. Main risks — fainting, dehydration, and a dangerous mix with alcohol — are largely avoidable. (Full Review)
| Marker | Target | Why |
|---|---|---|
| Resting blood pressure | ~110–120 / 70–75 mmHg | Primary trackable benefit of sauna |
| Orthostatic blood pressure | <10 mmHg systolic drop on standing | Flags fainting/hypotension risk |
| Resting heart rate | ~50–65 bpm | Marker of cardiovascular conditioning |
| Sodium & potassium | Na ~138–142 mmol/L; K ~4.0–4.5 mmol/L | Detects electrolyte loss from sweating |
| LDL cholesterol | <100 mg/dL | Possible modest benefit, esp. under 60 |
| Fasting glucose / HbA1c | Glucose <90 mg/dL; HbA1c <5.4% | Tracks metabolic response |
| hs-CRP | <1.0 mg/L | General marker of inflammation |
Cadence: Blood pressure at baseline, 4–8 weeks, then periodically; lipid panel every 6–12 months.