Can sitting in a sauna really help flush out uric acid and lower your risk of painful gout attacks?

Sauna therapy is gaining attention not just for stress relief and muscle recovery, but also for its potential role in detox. Some gout sufferers hope that sweating can remove excess uric acid from the body and ease joint pain.

Saunas do increase sweating and improve blood flow, which may offer some mild support. But the key question is whether these effects are enough to help prevent gout flare-ups or reduce uric acid levels in a meaningful way.

This article explores the possible benefits and risks of sauna use for gout management and how it may support efforts to lower uric acid naturally.

Uric acid is a waste product that forms when the body breaks down purines—natural substances found in certain foods like red meat, organ meats, and seafood. Normally, uric acid is filtered out by the kidneys and passed in urine.

When there's too much uric acid in the blood, a condition called hyperuricemia can occur. This may lead to the formation of uric acid crystals in joints and tissues, causing painful gout symptoms such as swelling, redness, and intense joint pain, often in the big toe. Gout patients may also face higher risks of kidney stones, chronic joint damage, and inflammation if uric acid levels remain high over time. Although most uric acid leaves the body through urine, a small amount can be released through sweat, which has sparked interest in sauna therapy as part of a gout management plan.

Uric acid is the final product of purine metabolism in humans. Most of it comes from the body’s natural breakdown of purines, with a smaller portion contributed by food. The body removes uric acid primarily through two pathways: about two-thirds is filtered through the kidneys, while the rest is excreted through the gastrointestinal (GI) tract in feces.

Although a small amount of uric acid may also be present in sweat, this is not a major route of elimination. The kidneys rely on specialized transporters, such as URAT1, GLUT9, and BCRP, to reabsorb and excrete uric acid. Interestingly, only 8–12% of the uric acid filtered by the kidneys actually leaves the body in urine, as much of it is reabsorbed during this process.

Kidney function plays a critical role in maintaining healthy uric acid levels. Factors like hydration, diet, and medical conditions can influence how efficiently uric acid is removed. A low-purine diet and adequate water intake support normal elimination, while poor kidney health or dehydration may contribute to uric acid buildup, increasing the risk of gout.

Sweating can help the body release a small amount of uric acid, but it's not the main way the body removes it. Sauna sessions cause heavy sweating, which may offer some mild support in clearing nitrogen-containing waste like uric acid.

A few studies have looked into the link between sauna and uric acid levels. One small trial found a temporary drop in uric acid after infrared sauna therapy, but the results were short-lived. While sauna therapy may have some beneficial effects for gout sufferers, it should not replace proven methods to lower uric acid levels, such as diet changes and medication. Using sauna sessions as a supplement to other lifestyle changes may be more effective than relying on them alone.

Sauna use offers potential benefits for people trying to treat gout or reduce uric acid levels, but it also carries some risks. The effects depend on your health status, hydration, and how the sauna is used.

Regular sauna use may offer several beneficial effects for gout sufferers when used safely and as part of a broader gout management plan. While sauna and uric acid removal are only lightly connected, the following potential benefits may still support overall wellness:

• Increasing blood circulation temporarily, which may help reduce joint stiffness and support overall comfort

• Promoting relaxation and easing discomfort, especially for those with muscle or joint pain

• Supporting mild uric acid excretion through sweat, though this effect is limited and not a primary detox pathway

• Providing gentle heat therapy, which may help reduce muscle tension and general body discomfort

• Delivering infrared heat exposure, which may offer short-term relief from swelling and stiffness, though more research is needed

While sauna therapy may offer some benefits, it also carries risks—especially for gout patients or those with certain health conditions. Improper sauna use can raise uric acid levels and trigger painful gout symptoms. To avoid adverse effects, consider the following risks:

• Dehydration can concentrate uric acid  in the blood, increasing the risk of gout flare-ups

• Sudden fluid loss during a sauna session may lead to acute gout attacks, especially without proper hydration

• People with high blood pressure, kidney disease, or heart issues should consult their doctor before starting sauna therapy

• Using a sauna during an active flare may worsen inflammation and pain in the affected area

• Skipping hydration or staying too long in the heat increases the chance of complications, especially in those with medical conditions

If you have high uric acid or a history of gout, sauna therapy should be used carefully and as part of a broader gout management plan. To avoid triggering gout symptoms or increasing uric acid levels, follow these best practices:

• Stay well-hydrated before, during, and after a sauna session to support uric acid excretion and prevent dehydration

• Limit sauna sessions to 15–20 minutes, especially if you're just starting sauna therapy

• Avoid sauna use during or right after a gout flare, when joint pain and inflammation are already high

• Use sauna therapy alongside lifestyle changes such as maintaining a healthy weight, staying active, and following an anti-inflammatory diet

• Drink plenty of water daily and focus on long-term habits, not just short-term sweat sessions

Supporting uric acid elimination naturally involves consistent lifestyle changes that help manage gout symptoms and reduce the risk of flare-ups. Along with sauna therapy, these habits can improve overall gout management and support lower uric acid levels:

• Drinking plenty of water each day (8 to 12 cups) to help your kidneys flush out uric acid more effectively

• Following a low-purine diet by limiting red meat, organ meats, and seafood to reduce purine intake

• Avoiding high fructose corn syrup and sugar-sweetened beverages, such as fruit juices and soda, which can increase uric acid

• Including anti-inflammatory foods like cherries, berries, and leafy greens that offer antioxidant properties and support joint health

• Taking uric-acid-friendly nutrients such as vitamin C, tart cherry extract, and magnesium, with guidance from a healthcare provider

• Engaging in regular, moderate physical activity to maintain a healthy weight and lower the risk of gout flare-ups

• Avoiding crash diets and rapid weight loss, which can temporarily raise uric acid and trigger symptoms

• Drinking coffee in moderation and limiting alcohol intake to help prevent gout and support kidney function

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Sauna use may help remove a small amount of uric acid through sweat, but it should not be the main method for managing gout or reducing uric acid levels. On its own, sauna therapy is not enough to treat gout or prevent flare-ups.

When used alongside proper hydration and healthy lifestyle habits, sauna sessions may be associated with mild, temporary benefits such as increased blood flow. Some users report subjective feelings of pain and stiffness reduction. Staying hydrated, following a low-purine diet, and maintaining a healthy weight are still the most important steps in any effective gout management plan.

Sauna therapy can support those efforts if used safely and with proper guidance. Talk to your healthcare provider before starting, especially if you have other medical conditions or concerns.

The information provided in this article is for educational and informational purposes only and should not be considered a substitute for professional medical advice, diagnosis, or treatment. Please consult with your healthcare provider before starting any new dietary supplement, especially if you are pregnant, nursing, have a medical condition, or are taking other medications. Never disregard professional medical advice or delay in seeking it because of something you have read in this article.

1. Centers for Disease Control and Prevention. (2024, January 26). Gout. https://www.cdc.gov/arthritis/gout/index.html

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3. Keenan R. T. (2020). The biology of urate. Seminars in arthritis and rheumatism, 50(3S), S2–S10. https://doi.org/10.1016/j.semarthrit.2020.04.007