New York’s first public floating sauna [1] has opened on Saratoga Lake, offering a slice of Norwegian wellness culture amid the region’s historic mineral springs.
The KOS Sauna is moored in the marina at Lago by Druthers on Saratoga Lake. It accommodates up to 15 guests per 90-minute session and features a wood-burning stove, changing rooms, a roof terrace, and access to the lake for cold plunges.
Crafted by Kate Butchart, Tom Varghese, and architect Bjørnar Skaar Haveland, the sauna operates year-round, providing communal sessions, private rentals, annual memberships, and classes.
“Sauna is best in the winter when you can get that really extreme contrast between the hot of the sauna and the cold of the water or the snow, or however you’re cooling off,” Butchart said. “Having that big temperature difference really gets the endorphin flowing and also maximizes the physical health benefits.”
Beyond its cultural appeal, sauna bathing offers documented health benefits supported by scientific research. Traditional Finnish saunas, which heat to 180 to over 200 degrees Fahrenheit, trigger physiological responses similar to moderate exercise. They increase heart rate, dilate blood vessels, and promote sweating to cool the body.
A 2015 study in JAMA Internal Medicine [2] followed more than 2,300 Finnish men for 20 years and found that sauna use four to seven times per week was associated with a 40% to 60% lower risk of cardiovascular disease and death compared with once-weekly use. Subsequent research has linked frequent sauna sessions to improvements in blood pressure, cholesterol levels, arterial stiffness, and other cardiometabolic markers.
“There’s very good evidence now that repeated use of heat is healthy for humans,” said Christopher Minson, a human physiologist at the University of Oregon. He noted [3] that humans adapt well to heat, which has shaped evolution more than cold adaptation.
Saunas also show promise for reducing inflammation. A 2018 study [4] indicated lower inflammatory markers among frequent users in Finland. Heat therapy activates heat shock proteins that combat oxidative stress and boost immune cells in the short term.
For mental health, saunas may alleviate depressive symptoms. Pathways for thermoregulation overlap with those for mood regulation, leading to improvements following exposure. Dr. Charles Raison, a professor at the University of Wisconsin-Madison, called high heat “an antidepressant and a pretty good one.” He observed a linear relationship in which higher heat was associated with fewer depressive symptoms.
Using the sauna after a workout [5] also enhances benefits. Sessions lasting 15 to 20 minutes after exercise can amplify training responses, boost cardiorespiratory fitness, and reduce the risk of diabetes and heart disease. Lance Dalleck, a professor at Western Colorado University, explained that heat exposure mimics added training intensity without extra physical stress.
“Heat exposure adds the same benefits that you would get from doing more volume or more intensity of training, but without stress and pounding on your body,” Dalleck said.
Additional perks include preserved muscle mass, reduced soreness, better skin through collagen production, and relief from lower back pain. However, risks do exist, particularly for those with heart conditions, high blood pressure, or during pregnancy. Dehydration, dizziness, and changes in blood pressure can occur, so consulting a doctor is advised.
Overall, emerging evidence from reviews in Mayo Clinic Proceedings supports sauna bathing’s role in reducing vascular diseases like high blood pressure and stroke, as well as nonvascular issues such as pulmonary conditions.
As KOS Sauna introduces this practice in New York, it joins a growing trend in which heat therapy complements daily wellness routines.