A sauna is a small, enclosed room or structure designed to promote intense sweating through heat exposure, typically ranging from 150°F to 195°F (65°C to 90°C). Let’s dive into what actually happens to your body during heat exposure and explore the science behind viral sauna claims. From weight loss teas to cold plunges, wellness trends have a way of cycling through our feeds every new year. It may help lower blood pressure and even potentially improve your cardiovascular health. Sauna bathing definitely packs quite a few health benefits. You can use a sauna anytime, but stay aware of your body temperature and drink lots of fluids when doing so around a workout. The sauna’s heat causes your body to produce more white blood cells, which can help mend and relieve stress by reducing inflammation in your muscles. You burn more calories when you force your body to work harder to cool down in a sauna because it releases more heat. Although it shouldn’t be your sole weight loss strategy, sauna use can support a healthy way of living. Rest and recuperation are essential to a healthy lifestyle, which may help you control your weight, just as exercise is beneficial for weight loss. As your body becomes used to taking dry sauna baths regularly, extend the length of your sessions. Focusing on non-scale related goals, such as improved mobility or better sleep, motivates people to continue with their behaviors.Always remember that sauna use should be part of a holistic wellness plan, not a replacement for physical activity."It also offers a possible option for people who don't want to take or cannot tolerate statins."The safety features and certifications of an outdoor infrared sauna are essential factors to consider, as they can impact the overall safety and reliability of the sauna.This is why you might feel a temporary relief in the waistband, yet the long-term progress toward fat loss depends on diet and physical activity, not a single sauna session.Post-workout sauna sessions can enhance fat oxidation, improve recovery, and extend the metabolic benefits of exercise. How can I qualify for Ozempic for weight loss? • May support heart health when used as part of a morning routine Consider keeping a brief sauna log, noting date, time, temperature, session length, and how you felt before and after. This progression assumes you're tolerating sessions well. Consistent, moderate use beats rare, extreme sessions every time—especially for beginners. Are there specific types of saunas that are more effective for weight loss? In this study, male participants rarely used the sauna and were characterized by low PA and overweight; and in extreme cases, the noted HRmax values approximated the lower boundary of the maximal effort range (≤ 160 bpm). In Kozłowski and Saltin , the average BML during the 2.5-hour sauna session was determined at 3.1 kg (4.1%). Kozłowski and Saltin conducted one of the first studies into the effect of sweating on the fluid balance, analyzing sweating-induced dehydration in 6 healthy males who were exposed to a temperature of 80°C in a sauna for 2.5 hours, which is nearly four times longer than in our study. In our previous study , BML values measured after sauna bathing were significantly higher in female and male subjects with higher body mass, but they tended to be lower in taller participants (less so in men). Body mass loss, expressed as a percentage of total body mass increased disproportionately with an increase in the subjects' BMI. Most research has been done in Finnish or traditional saunas.A sauna can be a pleasant part of that journey, helping with recovery and stress relief, but it is not the main driver of results.This is why anyone who says sauna help lose weight just by sweating is only telling half the story.Deep heat may help relax muscles, reduce tension, and improve blood circulation.Accordingly, your heart rate elevates, blood vessels expand, and sweating occurs nearly instantly.The fundamental concept revolves around exposing the body to high temperatures, typically between 150°F and 195°F (65°C to 90°C), for the purpose of relaxation and health benefits.For families, it avoids the cramped feeling of a single-person sauna without incurring the extra energy consumption and space costs of a larger capacity sauna, making it ideal for couples or family members to use together. The heat can elevate heart rates, placing extra strain on your heart, which may not be suitable for everyone. Rehydrating after the sauna will quickly restore this temporary change, highlighting the importance of not mistaking this for true weight reduction. Weight loss occurs when you expend more calories than you consume, creating a calorie deficit. In the next few years, innovative designs are likely to enhance the sauna experience, potentially increasing its role in holistic weight management. Enhances Post-Workout Recovery When you sit in a sauna, your body temperature rises, which triggers sweating as a means to cool down. Remember, the sauna is a tool that can assist in your overall wellness but is most effective when combined with a holistic approach to healthy living. Focus on whole foods, lean proteins, healthy fats, and plenty of fruits and vegetables. Sweating helps in the release of heavy metals and other harmful substances from the body, which can enhance overall health. This method allows for lower ambient temperatures while still providing deep tissue heating. Quicker recovery can lead to more effective workouts, encouraging a cycle of consistent activity and calorie burning. I don’t know about you but when I feel better post-exercise, I am more likely to continue with my fitness routines. Start with shorter sessions and avoid extreme heat. Saunas increase the heart rate, which is risky for people with heart conditions or low blood pressure. If you are new to saunas, start with 10–15 minutes and slowly do more as your body adapts. While not nearly as effective as exercise, regular sauna use can modestly boost your metabolism. The exact amount differs based on body weight, sauna duration, and temperature. A person gets in the sauna and then finishes off with a freezing-cold ice bath. The sauna and ice bath hybrid is also known as a sauna plus cold plunge, for obvious reasons. Workout recovery is also counted among the many purported ice bath benefits. Mara Welty is a copywriter who specializes in health, wellness and CBD topics. Interestingly, a 2014 study identified that sauna use may decrease cholesterol levels and may have similar effects as participating in a moderate-intensity workout. However, the calorie-burning benefits are short-lived and fade within a few hours post-sauna. However, it's crucial to remember that this weight loss is temporary. Sauna belts can even have adverse effects such as making it harder to exercise or causing your body to overheat, reducing your ability to work out. If you want to know more about some of the supposed benefits of saunas, you can also check out this video. Finally, using saunas can help you get better sleep – they will help you drop off more easily in the first place, and they can also help you get more of the deep sleep you need to maintain mental and physical health. Key Factor 5: Energy Efficiency and Environmental Impact Be careful not to overdo it when it comes to how much you eat before exercise. If you plan to exercise within an hour after breakfast, eat a light meal. If you don't eat, you might feel slow-moving or lightheaded when you exercise. Studies suggest that eating or drinking carbohydrates before exercise can help you do better during your workout. While daily use won't speed up weight loss significantly, too much can cause dehydration or exhaustion. However, regular sauna use, combined with exercise, may slightly boost metabolism. The heat may cause blood vessels to dilate, increasing the heart’s workload and potentially leading to complications. Support and accountability can make a significant difference in achieving long-term weight loss success. Sign up for free and stay up to date on research advancements, health tips, current health topics, and expertise on managing health. "Far" describes where the infrared waves fall on the light spectrum. An outdoor sauna, on the other hand, can sometimes offer a more authentic sauna experience. However, these indirect pathways have not been rigorously studied for weight outcomes. Heat exposure modestly increases heart rate and energy expenditure. Please consult your healthcare professional about potential interactions or other possible complications before using any product. The research clearly shows benefits including increased calorie burn, improved metabolism, better recovery, and enhanced insulin sensitivity. The 2 Person Far Infrared Sauna offers an excellent entry point for couples or individuals serious about incorporating regular heat therapy into their wellness routine. Quality sleep is when your body repairs and resets hormones crucial for weight management. There's no prize for endurance – consistency with comfortable sessions yields better results than pushing through discomfort. Start with shorter sessions and lower temperatures. Side effects of berberine aren’t common, and the benefits of the supplement typically outweigh side effects. Taking metformin, you would typically see a faster and more significant decline in your A1C hemoglobin levels — your blood glucose levels averaged over a period of three months. Berberine can also help your body respond to insulin better, but not likely as well as metformin. Can Sauna Burn Fat & Help with Weight Loss: All You Need to Know However, individuals with heart conditions should consult with a healthcare provider before using a sauna. It is important to drink plenty of fluids before, during, and after sauna sessions to replace lost fluids and to pay attention to signs of dehydration. Sauna use can result in a slight increase in calorie burn due to the body’s effort to cool itself, which causes the heart rate to rise. Before I weave saunas into my own health routine, I intend to seek advice from a healthcare professional, ensuring that every steamy retreat supports, rather than undermines, my overall health objectives. That water can freeze and expand, causing new cracks or warping wood. • Quick temperature drops can affect the wiring and heater, especially if moisture got into the wrong spot. • Doors, frames, and vents may freeze shut or lose their seal, letting warm air out and cold air in. And those habits, over time, support sustainable weight loss and a healthier lifestyle. Athletes in endurance sports also use sauna sessions to improve heat tolerance and cardiovascular performance. Interestingly, some regular sauna users report a decrease in appetite after their sessions. Improved circulation may enhance the body’s ability to metabolize fat, especially when paired with regular exercise. Regular sessions (3-4 times weekly) at times that fit comfortably into your schedule will likely provide better results than occasional perfectly-timed sessions. The body’s natural temperature drop after leaving the sauna signals sleep readiness. The combination of exercise and impaired cooling increases the risk of overheating, dehydration, and electrolyte imbalances. “It’s important to follow the guidelines of the sauna that you’re in.The cohort studies followed frequent infrared sauna bathers for 5 years and frequent male Finnish sauna bathers for over 20 years.“The goal is to wear things that make you feel comfortable and that fit on your body.”Using a sauna causes the muscles to relax, which is very helpful for people with a good workout routine, as it helps them get back to the gym sooner and experience less muscle pain and stiffness.Think about how you want to use the sauna, how much room you have, and how many people you want to fit.How long should I stay in an infrared sauna to lose weight?Aim to break this down into shorter durations, evenly spaced over the week, and be sure to combine aerobic activity with at least two sessions of resistance training.Dehydration can hinder performance and overall health, which is counterproductive to weight loss efforts. Discover the potential benefits of using a sauna to combat water retention. The heat from the sauna also dilates your blood vessels, improving circulation and reducing blood pressure. It’s essential to listen to your body and take regular breaks when using a sauna. Remember to stay hydrated by drinking plenty of water before, during, and after your sauna session. A supported endocrine system essentially means living a longer and healthier life. The endocrine system is the part of the body that is made up of all the different hormones and regulates all your bodily processes. You can make your session more relaxing by including calming music, massage, or pleasant-smelling essential oils. This was after researchers adjusted the findings for other factors that affect heart health, such as diet, exercise, and smoking habits. That's a result of the pressure of the water on the body, which increases the heart's workload, he explains. The researchers concluded that the sauna offered cholesterol benefits similar to what could be expected from moderate-intensity physical exercise. You won’t leave the sauna a new person, and the benefits may hardly be noticeable at first for some, but over time, they can have a real impact on your mental health.” That’s why she regularly prescribes sauna usage to her patients who like and can tolerate the heat. In order to remain healthy, we should all aim for at least 150 minutes of moderate intensity activity per week plus two resistance training sessions. Studies suggest that combining both cardio and strength training in your weight loss plan may be the most effective means of improving your physical fitness and trimming your waist line. One of the main advantages of strength training is it promotes healthy muscle and because muscle is metabolically active, the more muscle you have the more calories you’ll burn, even at rest. Aerobic exercise improves endurance, breathing and heart rate and as such benefits the heart, lungs and circulation. 1 calorie is the amount of energy needed to raise the temperature of 1 gram of water by 1º C. The allure of shedding some pounds while basking in the soothing heat has sparked a journey of scientific exploration. As individuals step into the warm embrace of the sauna, they seek not only a refuge of tranquility but a haven for holistic wellness. Most researchers and doctors agree that sauna bathing is safe and well-tolerated in most people when utilized properly, but it's not right for everyone. There are five possible health benefits, according to recent research summarized in Mayo Clinic Proceedings. Still, the energizing and stress-relieving benefits alone make this wellness trend well worth exploring. One study showed men who used the sauna four to seven times a week cut their risk of these brain conditions by more than half. Saunas can give your blood pressure a boost — in a good way. Spend over 20 minutes in the sauna at least four times a week. Losing weight can often be all about virtuous or vicious cycles. The happier and more stress-free you are, the more unlikely you are to eat things you shouldn’t, and this will contribute to the success of your diet. This is a far cry from what you would expect to burn by going for a run or working out in the gym. Severe dehydration can cause a lot of issues, so it’s important to recognize the signs quickly. A quick at-home recipe is mixing a bit of salt and sugar into your water. Since you lose a lot of liquid through sweating, you can also drink electrolyte drinks in order to help with hydration. This is why drinking frequently before and after using a sauna is recommended. It can also be detrimental to use a sauna before a workout, this is because it can cause dehydration and increase your chances of getting injured. Adding salt to your water isn’t going to have measurable benefits — but there may be plenty of downsides Mold and bacteria in your reusable water bottle can cause health issues like infections, respiratory issues and allergic reactions “But if you have any questions about sauna use, talk with your healthcare provider,” advises Dr. Zack. If you have asthma and chronic obstructive pulmonary disease (COPD), research shows that regular sauna use may help with your lung function. And that may be due to the substance known as brain-derived neurotrophic factor (BDNF) that’s released by your body when it experiences heat. Depending on your body type, some people tend to gain weight in certain body parts before others, and the same holds true for weight loss. Effective weight loss through sauna visits requires more than just spending time in the heat. Use the sauna as an effective tool on your weight loss journey, but take into account individual differences and health conditions. A balanced diet and regular exercise are essential for long-term weight loss. As well as potentially helping you to lose weight, the sauna offers a host of other health benefits. It is interesting to observe decreases in cortisol concentrations during recovery from these two light “aerobic” sauna conditions, which may partly be due to the early morning time between 09–12 AM. The mean value of all three measurement points during recovery was 16% higher after TRAD sauna bathing. Heart rate was 92 beats/min immediately after TRAD sauna bathing, which was higher than after FIRS sauna bathing (71 beats/min). FIRSs heat air to 50–60°C providing a more comfortable and relaxing experience (Beever 2009). Most people who breathe in or swallow MAC bacteria don’t get sick.They rely on convection—heating the air around you—to raise your body temperature.However, in recent years, infrared saunas have become popular due to their more focused heat patterns that penetrate deeper into the body.However, by reducing stress hormones like cortisol, they may help prevent stress-related abdominal weight gain.While saunas do burn calories, they are not a substitute for regular exercise.This process results in the expulsion of water, which may show up as a decrease on the scale. While sauna sessions can be beneficial for relaxation and a temporary boost in water weight reduction, there are potential risks you should consider. When considering saunas in your weight management plan, it's key to recognize them as an adjunct, not a substitute, for exercise and healthy eating. Professional weight loss programs sometimes integrate sauna use for its potential to improve cardiovascular health. Neither should be used for weight loss, but in certain inactive populations, saunas have been shown to increase calorie expenditure. Getting up and moving in any capacity is going to increase your calories burned which is ultimately going to be what helps you lose body fat. It should be obvious, but alongside calorie control, regular exercise is necessary for weight loss. While relying on a sauna for weight loss might not be the most effective method, there are plenty of other great ways to help you lose weight. This, in turn, may make it easier to stick to healthy eating habits and avoid stress-induced overeating. By promoting intense sweating, saunas can aid in flushing out these toxins through my pores. Regular exercise and a balanced diet are still the most effective ways to create a calorie deficit and shed fat. Research shows that sitting in a hot room can cause my heart rate to increase by up to 30%, making my body work harder to maintain a cool temperature. Your body’s fluid balance is controlled mainly by your kidneys, which regulate hydration and dehydration processes. Similarly, carbs are stored as glycogen in your muscles and liver, which also retains water. This weight can fluctuate daily based on your diet, hydration, and physiology. When the body is nourished properly, it can perform better during workouts, leading to increased calorie expenditure and more effective fat burning. The high humidity can make it easier for some to breathe and relax, while still providing benefits similar to those of traditional saunas. The intense heat promotes sweating and can elevate heart rates, leading to calorie burning. Traditional saunas (often referred to as Finnish saunas) use wood or electric stoves to heat the air within the room. Together, cold water plunging and saunas are a winning team. Terms & Conditions For many people on a fitness journey, whether it’s to lose weight or change their body composition, lean muscle is the goal.His deep appreciation for the Finnish sauna tradition has helped him understand and select high-quality, hand-built saunas for customers throughout North America.Yes, sitting in a sauna does burn calories, but not in the same way as traditional exercise.The volume of blood your heart pumps will also rise, especially in a hot tub.This cardiovascular response forces your body to work harder to maintain core temperature, requiring substantial energy expenditure.The thing to remember is that we burn calories all the time throughout the day, even when we’re sitting still. Heavy sweating begins as your body attempts to cool itself, and blood flow to muscles and skin increases significantly. Cardiac output rises by 60–70%, improving blood circulation throughout your body. Your heart rate increases to 120–150 bpm, mimicking light-to-moderate cardiovascular exercise. It's excellent for targeted applications like skin quality improvement, joint health, and localized body contouring. They rely on convection—heating the air around you—to raise your body temperature. A durable sauna can withstand harsh weather conditions and require less maintenance, while a less durable sauna may require more frequent repairs and replacement. A good temperature control system should allow users to adjust the temperature to their preferred level, and it should also have safety features, such as automatic shut-off and overheating protection. Carbon heaters are known for their high heat output and durability, while ceramic heaters are known for their energy efficiency and safety. Additionally, a portable sauna can be more convenient to use, as it can be moved to different locations, such as a backyard or a patio. A larger sauna may require more maintenance, including cleaning and replacement of parts, while a smaller sauna may be easier to maintain. Saunas are also able to increase the blood flow around the body which can help to repair muscles faster. White blood cells are able to reduce swelling and inflammation in the body, which in turn helps your muscles. The way that saunas help you sleep is by affecting your autonomic nervous system. When you enter a sauna, your body works hard to regulate its temperature. A sauna is a small room designed to be heated to high temperatures, which can range from 150°F to 195°F (65°C to 90°C). One such method that has garnered significant attention is the use of saunas. This induces sweating and increases heart rate—effects similar to those achieved through moderate physical activity.While you may lose weight from sweating in a sauna, this weight is temporary and primarily water loss.Your elevated heart rate and metabolism continue working whilst you relax.While other types of exercise do not burn as many calories as aerobic exercise, they can still support weight loss.Your body breaks the carbohydrates down into glucose and then uses the glucose as fuel.There are many variables specific to each individual that will affect how many calories a person can burn in a sauna bath.Spending too much sauna can increase the risk of overheating and other negative side effects.We’ve seen a hundred studies telling us that high intensity interval training (HIIT) burns more calories and fat, speeds up your metabolism, and is less catabolic than hours of endurance cardio. Prime Prometics Review: Can Makeup Reduce Wrinkles? Exercising regularly and eating a balanced diet should help you to manage your weight.On a keto diet, you cut back significantly on carbohydrates, also known as carbs, in order to burn fat for fuel.Therefore, relying solely on a sauna for significant calorie burning and weight loss would not be effective.The suggestion seems to be that dehydration beyond a 2% bodyweight loss must be detrimental to your performance (or health), meaning that in practice athletes ought to try to get pretty close to balancing ‘sweat out’ with ‘drinks in’ when training and competing.Another idea is that when you step into a sauna, it supposedly increases your metabolism, causing you to burn calories faster.Here's what you need to know to separate fact from fiction and make informed decisions about using a sauna to support your goals.So by exercising, increasing resistance and volume applied to your muscles, and consuming sufficient calories and protein, you should be able to increase your muscle mass.Remember though, relying solely on saunas won’t magically make the fat disappear. After the sauna, subjects sat for 30 min at room temperature (21°C and 25–30% humidity). Not on their own—but they can enhance your efforts when used alongside other healthy practices. This may boost overall energy and well-being, making healthy choices easier to maintain. The medication metformin is currently the gold standard for helping people bring down high blood glucose levels. The supplement also makes your cells more sensitive to insulin to move glucose from your bloodstream into your cells where it’s used for energy. She combined diet changes, such as adopting a lectin-free diet, with regular exercise like walking. A Body Mass Index (BMI) of 30 or higher, or 27 or higher if the individual has weight-related health problems, is generally required for Ozempic qualification. Saunas can be a helpful tool for promoting weight loss, but should not be relied on as the sole method. For personal routines or smaller spaces, an infrared sauna 1-person model offers all the benefits with individual temperature controls and efficient energy use. Always drink plenty of water before, during, and after a sauna session. These heated rooms have been applauded for their health benefits, but do saunas help you lose weight or is a sauna more something to enjoy for your overall wellness? If you enjoy using saunas, they can be part of that bigger routine—just one of many ways to care for your body while working toward healthy, sustainable weight loss. Again, saunas can burn a few extra calories and support recovery or stress relief, but no strong research shows they cause lasting fat loss. Sitting in a sauna burns some extra calories and makes you sweat, which can cause temporary water weight loss. There’s not much research about whether regular sauna sessions can lead to long-term weight loss. FAR infrared technology has greater penetration than near infrared. People doing both still do not see a significant difference in their weight. Infrared light penetrates the body, which is highly susceptible to the powerhouse of cells in the body, mitochondria. However, by reducing stress hormones like cortisol, they may help prevent stress-related abdominal weight gain. Saunas can support overall fat loss, but they don’t specifically target belly fat. Most experts recommend minutes per session, depending on your heat tolerance. It’s best to use a sauna after a workout to enhance muscle recovery, reduce soreness, and extend calorie burn. However, it’s not a replacement for exercise. Another way that saunas can help you lose weight is by reducing your stress level. This often only lasts a few hours after sauna therapy, but if you’d like to keep the fat-burning effects going, work up to 30-minute sessions for improved results! In this blog, we’ll dive into the facts and debunk the common misconceptions about saunas and weight loss. Saunas burn calories in moderation, but relying solely on them for weight loss might not yield the desired results. The best places on your body to inject Ozempic® are the front of your thighs, the front of your waist (abdomen) or your upper arms. Due to an increased demand, Ozempic may be difficult for some people to find. Keep a record of the efforts you've made in the past, such as changes to your diet, exercise routine, or overall lifestyle. Stay mindful of your body’s reactions during your sessions, taking breaks and exiting promptly if you feel uncomfortable. If you have recently consumed alcohol or certain medications, it’s advisable to avoid saunas. Using saunas should not detract from the importance of a comprehensive health and fitness routine. While it’s a quick fix for feeling lighter, it’s not a sustainable method for weight loss. While saunas won’t directly “melt away fat,” they can assist in weight reduction in meaningful ways. Wellness saunas use wood-burning or electric heaters to create hot, dry air. Dr. Young, adds that while saunas raise your heart rate, similar to a modest activity, the calorie burn is low. Most of the studies proving benefits of red light therapy involve longer wavelengths than those used in infrared saunas. Infrared saunas work by using specific wavelengths of light to heat the body directly. However, further research is needed to understand whether or not this could actually lead to weight loss or fat loss in the long run. It’s also a good idea to check in with a doctor if you have heart problems or orthostatic hypotension, as saunas can cause a drop in blood pressure levels. While they may not replicate all of the benefits of traditional saunas, they offer a solid dose of deliberate heat exposure. To achieve sustainable weight management and overall well-being, it’s crucial to adopt a holistic approach. Saunas offer various health benefits, including improved cardiovascular health, toxin elimination, reduced risk of respiratory diseases, pain relief, and enhanced recovery. Saunas can be contraindicated for people with cardiovascular issues, hypertension, or any condition that affects their ability to regulate body temperature. Infrared saunas’ ability to induce relaxation and improve circulation might help individuals with ME feel more comfortable and less tired. Deep heat may help relax muscles, reduce tension, and improve blood circulation. When selecting a sauna, consider the safety, design, heating technology, heat intensity, and price. Our friendly team of experts will be more than happy to assist you with all your sauna-related questions and help you get started on your journey to better health. If you're ready to take the plunge and enjoy sauna benefits, don't wait any longer. Sauna sessions should last between minutes and be done at most 2-3 times per week. It is good to set yourself a time limit to not stay in the sauna longer than you should. Vasodilators dilate blood vessels, which increases blood flow. One of the barriers to effective exerciseis your breathing capacity. This effect lasts while you are in the sauna and for a few hours afterward. The truth about saunas and weight loss isn’t as exciting as the marketing claims, but it’s more honest. While saunas do cause immediate weight loss and can support your weight management goals, the mechanisms aren’t what most people think. Because your body loses water when you sweat, a sauna can cause fluid loss, which can lead to a small and temporary reduction in weight. The complexity of how sauna bathing may influence cardiovascular risk factors is suggested by the report of beneficial effects on total cholesterol and LDL (low density lipoprotein) cholesterol and conflicting results on HDL (high density lipoprotein) levels in healthy young men and women 63, 66, 67. Several mechanisms of action have been proposed for the health effects of frequent sauna bathing. While these large cohort studies are based on calculated hazard ratios with adjustments for common cardiac risk factors, it has been pointed out that the association between sauna activity and health outcomes may be noncausal and that sauna use is merely an indicator of “healthy lifestyle” and other socioeconomic confounding factors . While sauna bathing appears to show promise as a lifestyle intervention for cardiovascular disease, a majority of the cardiovascular disease-related sauna studies (16 of 19) were conducted by the same core Japanese research group and affiliates who employed “Waon therapy” , which involved far-infrared sauna bathing. One longitudinal time-course study examined the effects of Finnish sauna activity on male sperm and fertility measures in 10 healthy men.