Maybe, like me, you have a love-hate relationship with heat. I love anything above 70 degrees and dread anything over 85. Which is probably why I spent years avoiding hot yoga. Why would anyone voluntarily exercise in a room that feels like August in Fresno?
Then about six months ago, something unexpected happened.
I was invited to teach a weekly class at Hot Elevation in Scotts Valley. It was the first time anyone had recruited me as a yoga teacher, and I have to admit, I was intrigued. One class a week sounded manageable, maybe even fun, so I said yes. What surprised me wasn’t just how quickly I adapted to the heat. It was what I began noticing outside the studio. Many of the regulars seemed to share the same unmistakable glow, not the shiny, just-finished-a-workout look, but a relaxed, healthy radiance that lasted long after leaving the sweat room.
It made me wonder whether there was more to all this heat than good old perspiration. As it turns out, researchers have been asking the same question.
While social media often treats saunas and cold plunges as miracle cures, the science is a little more nuanced. A recent BBC review concluded that many of the reported benefits are promising, but more high-quality clinical trials are still needed before researchers can make sweeping claims. That said, some of the findings are difficult to ignore.
One randomized controlled trial found that participants who combined exercise with sauna sessions three times a week experienced an average eight-point drop in systolic blood pressure compared with people who exercised alone. Researchers described the reduction as clinically significant for cardiovascular health.
Long-term studies from Finland, where sauna bathing is woven into daily life, have also linked frequent sauna use with lower risks of cardiovascular disease and dementia. While these observational studies don’t prove cause and effect, the associations have remained remarkably consistent over time.
Perhaps that’s one reason Finland consistently ranks among the world’s happiest countries. The biggest surprise for me, however, has been discovering that heat therapy isn’t just about hot yoga (whew!). It turns out Santa Cruz County has quite a few resources hidden in plain sight. Whether you’re looking to unwind after a workout or simply decompress after a stressful day, there are more options than ever to safely explore therapeutic heat.
If you love a deep, dry sweat, several Toadal Fitness locations offer both traditional and infrared saunas, with some clubs also featuring cold plunges for contrast therapy. Sage Float Spa combines sauna sessions with cold immersion, allowing guests to alternate between heat and cold, a practice many athletes use to support recovery after exercise.
If moist heat feels more inviting, both In-Shape Fitness in Capitola and Enterprise Sports Club in Scotts Valley offer steam rooms alongside traditional saunas. Steam rooms operate at lower temperatures with nearly 100 percent humidity, making them especially appealing for people who enjoy warm, moist air or feel congested during allergy season.
Dry saunas, on the other hand, create higher temperatures with lower humidity, producing a more intense sweat. Research suggests both approaches may improve circulation, reduce blood pressure, ease joint discomfort, promote relaxation and support overall cardiovascular health.
Recent reviews have also found evidence that regular sauna bathing may lower the risk of heart attack, stroke and common respiratory infections, although more randomized studies are still needed.
Then there’s another form of heat that’s generating excitement, without raising the room temperature. Red light therapy has become increasingly popular for its potential to support skin health, muscle recovery and reduce inflammation. Unlike saunas, red light works by exposing the body to specific wavelengths of light that penetrate the skin rather than heating the air around you. While research continues to evolve, early studies suggest it may help stimulate cellular energy production and tissue repair.
Locally, Santa Cruz Light Therapy offers a variety of red and near-infrared light treatments for people curious about adding another recovery tool to their wellness routine. Santa Cruz Athletic Center offers a combination of all of the above.
No single wellness practice is a magic bullet, and heat therapy isn’t appropriate for everyone. People with certain medical conditions, cardiovascular disease or who are pregnant should check with their healthcare provider before using saunas or steam rooms. Staying hydrated and easing into shorter sessions is always a smart place to begin.
As for me? I still won’t pretend to enjoy a sweltering summer afternoon, which is why I’ll never complain about the current weather patterns. But I’ve come to appreciate intentional heat.
Whether it’s flowing through a hot yoga class, unwinding in a steam room, lingering in a sauna after a workout or bathing in red light therapy, I’ve discovered that sometimes feeling a little uncomfortable for under 60 minutes can leave you feeling remarkably comfortable for the rest of the day.
It’s hard to beat the feeling of leaving a hot yoga studio for a breath of fresh air and a cool shower.
Elizabeth Borelli is a yoga teacher and Mediterranean Lifestyle expert offering free recipes, tips and resources at ElizabethBorelli.com. Join her weekly at Kula Connections in Capitola for yoga sculpt or at Hot Elevation for candlelit yin.
