Saunas provide numerous health benefits, including improved circulation, relaxation, and detoxification. However, improper use can lead to dehydration, overheating, or other health risks. To ensure a safe and effective sauna session, follow these key do’s and don’ts.
Consult Your Doctor Before Using a Sauna
While saunas offer many benefits, they are not suitable for everyone. Certain medical conditions and medications can interfere with your body’s ability to regulate heat. Consult with your doctor to determine if sauna use is safe for you, especially if you have cardiovascular conditions, respiratory issues, or are pregnant.
Do: Follow Recommended Sauna Duration and Frequency
Scientific Recommendations for Sauna Use
Research suggests that sauna sessions can support cardiovascular health, muscle recovery, and relaxation when done correctly. According to Harvard Medical School, the ideal sauna usage includes:
✔ Frequency: 2-4 times per week for optimal health benefits.
✔ Temperature: Traditional saunas: 150°F to 175°F (65°C to 80°C); Infrared saunas: 120°F to 140°F (49°C to 60°C).
✔ Duration: Start with 10-15 minutes, gradually increasing to 20-30 minutes if comfortable.
✔ Cooling Down: Always follow your session with a lukewarm or cold shower to regulate body temperature.
⚠ Don’t ignore your body! If you feel lightheaded, dizzy, or fatigued, exit immediately and hydrate.
Do: Stay Hydrated Before, During, and After Your Sauna Session
Sweating in a sauna is beneficial, but excessive fluid loss without proper hydration can cause dizziness, headaches, or heat exhaustion.
✔ Drink at least one full glass of water before and after your sauna session to prevent dehydration.
✔ Rehydrate with electrolytes or mineral water after your session (Mayo Clinic).
✔ Sip water during your session if needed – While not always necessary, staying hydrated can be especially beneficial if you are new to sauna use or engaging in longer sessions.
❌ Don’t drink alcohol before, during, or after sauna use, as it increases the risk of dehydration and overheating.
❌ Don’t use recreational drugs before, during, or after sauna use, as they can impair your ability to regulate body temperature.
❌ Don’t eat a large meal prior to using a sauna, as digestion requires energy and may increase discomfort.
Do: Wear Proper Sauna Attire
The right sauna attire enhances comfort and safety, while the wrong clothing can pose risks.
✔ Wear a swimsuit or bikini – Ideal for maintaining hygiene in shared saunas.
✔ Use a cotton towel or lightweight cotton clothing – Breathable and sweat-absorbent.
✔ Wear a sauna hat – Helps regulate head temperature and prevent overheating.
✔ Bring something to sit on – Use a towel or sauna mat for hygiene and comfort.
Don’t Wear:
❌ Workout clothes (polyester, nylon, spandex) – These trap heat and can release harmful toxins when exposed to high temperatures.
❌ Jewelry & metal accessories – Metal heats up quickly and can cause burns.
❌ Shoes & socks – Athletic shoes are not designed for sauna heat and can become uncomfortably hot, plus they track in dirt.
Don’t: Bring Electronics Into the Sauna
Electronics and high heat don’t mix well. Here’s why you should leave your phone, smartwatch, or earbuds outside:
❌ Overheating: High temperatures can permanently damage phone batteries and screens (Apple Support).
❌ Battery risk: Lithium-ion batteries degrade quickly in extreme heat, shortening their lifespan.
❌ Earbud damage: Wireless earphones can overheat and malfunction, leading to reduced battery performance or even melting components.
Do: Check Sauna Rules Before Entering
Different saunas have different rules, and it’s essential to respect them for safety and hygiene.
✔ Look for posted signs – Some saunas prohibit glass bottles due to breakage risks.
✔ Check water pouring policies – Not all saunas allow users to pour water over the stones, as it may damage the heating system.
✔ Follow etiquette guidelines – Be mindful of noise levels and personal space.
Final Thoughts: Prioritize Safety for the Best Sauna Experience
Saunas offer incredible health benefits, but safety should always come first. By following these do’s and don’ts—covering session duration, hydration, proper clothing, and electronic safety—you can enjoy a safe, relaxing, and rejuvenating sauna experience every time.