Saunas are a fantastic way to unwind, improve circulation, and boost overall wellness, but like any health practice, they come with a few safety considerations. Whether you're a seasoned sauna enthusiast or just starting, understanding how to enjoy a sauna safely is key to maximizing its benefits without compromising your well-being.
1. Hydrate Before and After
One of the most important things to remember before stepping into a sauna is hydration. Saunas cause you to sweat profusely, which can lead to dehydration if you're not careful. It's recommended to drink a glass of water before entering and another after leaving the sauna. If you're in a sauna session for a longer period, take breaks to hydrate.
According to the Mayo Clinic, dehydration can reduce the effectiveness of a sauna session and lead to issues such as dizziness or headaches (Mayo Clinic, 2023).
2. Limit Your Time Inside
Sauna sessions should generally last between 15 to 20 minutes. Spending too long in a sauna can raise your core body temperature to unsafe levels, increasing the risk of heat exhaustion or heat stroke. If you’re new to saunas, start with shorter sessions and gradually increase the time as your body adjusts.
Research shows that prolonged exposure to high temperatures can cause an increase in heart rate and blood pressure (Barss et al., 2018), so limiting time is essential for a balanced and safe experience.
3. Know Your Body
Not every person reacts to heat in the same way, so it’s essential to listen to your body. If you start feeling dizzy, light-headed, or nauseous, it's a clear sign that your body needs a break. Exit the sauna immediately, drink water, and sit in a cooler environment until you feel better.
Additionally, pregnant women, individuals with cardiovascular conditions, or those on medications that affect heart rate should consult a doctor before using a sauna. According to a review published in the Journal of Clinical Medicine, pre-existing conditions can amplify risks in heat environments (Laukkanen et al., 2020).
4. Avoid Alcohol Before a Sauna Session
Drinking alcohol before or during a sauna session can impair your body’s ability to regulate heat and increase dehydration risk. Alcohol can also lead to an elevated heart rate, exacerbating the cardiovascular strain of being in a sauna. For safety, avoid alcohol at least 24 hours before using a sauna.
A report from the American Heart Association advises that combining alcohol with high-heat environments can create dangerous physiological stress on the heart (AHA, 2021).
5. Cool Down Gradually
After a sauna session, it's important to cool down gradually. Jumping straight into cold water or a shower may feel exhilarating, but it can also shock your system. Instead, allow your body to cool naturally for a few minutes before rinsing off with lukewarm or cool water.
According to the Sauna Society of America, alternating between extreme heat and cold can put undue stress on your body, especially if you’re new to sauna bathing (SSA, 2022).
6. Wear Light Clothing or Use a Towel
For many, the sauna experience is about relaxation, but it's essential to choose the right attire. Wearing light, loose-fitting clothing or just using a towel ensures proper heat distribution across your skin. Avoid synthetic fabrics that don’t breathe well, as they can trap heat and increase your core temperature too quickly.
Final Thoughts
Saunas offer numerous benefits, from stress relief to improved circulation. However, safety should always be the top priority. By following these essential tips, you can enjoy all the health perks saunas offer while minimizing the risks. Always remember: listen to your body, hydrate, and respect the heat.
References
Barss, P., Smith, G., Baker, S., & Kohler, J. (2018). Prolonged exposure to heat: Health risks and management guidelines. Journal of Occupational Health, 60(3), 301-309.
Laukkanen, J. A., Kunutsor, S. K., & Zaccardi, F. (2020). Cardiovascular and health benefits of sauna bathing: A review of the evidence. Journal of Clinical Medicine, 9(4), 1000-1012.
Mayo Clinic. (2023). Sauna use: Benefits and precautions. Mayo Clinic. Retrieved from https://www.mayoclinic.org
Sauna Society of America (SSA). (2022). Guidelines for safe sauna practices. SSA.
American Heart Association (AHA). (2021). Alcohol and cardiovascular health: Key facts. American Heart Association.