In recent years, the popularity of infrared saunas has skyrocketed, thanks to their numerous health benefits and the emerging research behind their role in longevity and healthspan.
Infrared saunas use light waves to penetrate the body and raise its temperature, resulting in detoxification, pain relief, improved circulation, and relaxation.
However, like any other health practice, it’s essential to know the proper dos and don’ts of using an infrared sauna to get the most out of it.
DO: Hydrate before and after your sauna session
Hydration is crucial before and after using an infrared sauna. Did you know that when you sweat in the sauna, your body can lose up to a pint of fluid, so it’s important to make sure you’re making up for lost water and electrolytes. Before the sauna, it is recommended to drink 1-2 glasses of water to prepare your body for the upcoming sweat session. Drinking water before a sauna session can help prevent dehydration, while drinking water after a sauna session can help replace fluids lost through sweating.
To properly rehydrate after your session, try to drink approximately 1.5 times the amount of water you lost through sweating. To determine the amount lost, weigh yourself before and after using the sauna.
DON’T: Use an infrared sauna if you’re pregnant or have a medical condition.
If you’re pregnant or have a medical condition, it’s best to consult your doctor before using an infrared sauna. The heat from the sauna can affect the baby’s development or worsen your medical condition. Additionally, if you have sensitive skin or are taking medication, consult your doctor before using an infrared sauna.
DO: Start with a lower temperature
Infrared saunas can reach temperatures of up to 140 degrees Fahrenheit, making it crucial to start with a lower temperature and gradually increase it over time. Starting with a lower temperature will help your body adjust to the heat and prevent overheating.
DON’T: Overdo it on sauna sessions.
While infrared saunas have numerous health benefits, overusing them can be harmful to your health. Overuse of an infrared sauna can cause dehydration, fatigue, dizziness, and even heatstroke. It’s recommended to limit sauna sessions to 30-45 minutes per session.
DO: Wear comfortable clothing
Wearing comfortable clothing during a sauna session is essential to prevent discomfort and overheating. Either do without clothes or opt for loose, breathable clothing made of natural fibers like cotton. Avoid synthetic fabrics that can trap heat and make you uncomfortable.
DON’T: Use the sauna if you’re under the influence
Avoid using an infrared sauna if you’re under the influence of drugs or alcohol. The heat from the sauna can amplify the effects of drugs and alcohol, causing dizziness and disorientation. Additionally, it can lead to accidents and injuries.
DO: Clean the sauna before and after each use
Infrared saunas are a breeding ground for bacteria and germs. It’s crucial to clean the sauna before and after each use to prevent the spread of germs. Use a natural cleaning solution to wipe down the surfaces, and allow it to dry before using it.
How Often and How Much?
Having your own in-home sauna gives you the conveniences of regular sauna sessions with all the privacy (yep, you can sauna nude), but how often should you use an infrared sauna?
According to an article by Rhonda p Patrick and Teresa L Johnson in Experimental Gerintology “Infrared sauna sessions are typically 15 to 30 min in duration” (Beever, 2009). “3-5 sessions per week seems to be the sweet spot in regards to frequency.”
In addition to all the health benefits of using infrared saunas regularly, they can be fantastic for helping you to relax & unwind and can even improve sleep. However, they also create a cardiovascular workout on the body and studies have shown that they can activate Cytochrome C Oxidase and increase ATP which boosts energy –
Is it better to sauna in the morning or night?
It depends on what you are using your sauna for, how you’re incorporating it into your daily routine and how you find sauna works for your body
Using a sauna can help you to stretch better so some may find it beneficial to use their sauna in the morning before a workout.
Some may find using it after their workout at the end of the day or to relax before heading to bed is better. You could use your sauna both morning AND night if you wanted to!
Summary of Contraindications For Using an Infrared Sauna:
- Pregnancy: Pregnant women should avoid using infrared saunas, especially during the first trimester, as there is a potential risk of overheating, which could harm the fetus.
- Cardiovascular Conditions: If you have a history of heart disease, high blood pressure, or other cardiovascular issues, you should consult your doctor before using an infrared sauna. Sauna use can increase your heart rate and may not be safe for individuals with certain heart conditions.
- Hypertension: Individuals with uncontrolled high blood pressure should avoid infrared saunas, as the heat can further raise blood pressure.
- Hemophilia: People with bleeding disorders should avoid saunas because the heat can increase the risk of bleeding or bruising.
- Alcohol or Drug Use: Avoid using an infrared sauna if you have consumed alcohol or taken drugs that impair your ability to sweat, as this can lead to overheating.
- Fever or Infection: If you have an active fever or an acute infection, it’s best to avoid saunas until your symptoms have resolved, as the heat can potentially exacerbate your condition.
- Skin Conditions: Individuals with open wounds, severe eczema, or other skin conditions that can be aggravated by heat should avoid using infrared saunas.
- Dehydration: Sauna use can lead to sweating and fluid loss, so it’s important to stay well-hydrated before, during, and after your sauna session. If you are dehydrated or have difficulty staying hydrated, you should be cautious about using a sauna.
- Medications: Certain medications may interact with the heat of an infrared sauna or have an impact on your ability to regulate body temperature. Consult with your healthcare provider if you are taking any medications.
- Chronic Conditions: If you have any chronic medical conditions, such as multiple sclerosis or diabetes, it’s important to discuss sauna use with your healthcare provider to ensure it’s safe for you.
- Age: Elderly individuals or very young children may have a harder time regulating their body temperature and may be more susceptible to the effects of heat. Extreme caution should be exercised in these cases.
- Medical Devices: If you have implanted medical devices, such as a pacemaker, you should consult your doctor to ensure that using an infrared sauna won’t interfere with these devices.
It’s crucial to start with short sessions and gradually increase the time and temperature to see how your body responds. Listen to your body, and if you experience any discomfort, dizziness, or other concerning symptoms, exit the sauna immediately and seek medical attention if necessary. Always consult with a healthcare professional before using an infrared sauna, especially if you have any underlying health concerns.
By following these dos and don’ts of using an infrared sauna, you can enjoy its numerous health benefits while keeping yourself safe and comfortable. Remember to always listen to your body and consult a doctor if you have any concerns.
To learn more about Home Saunas, check out my previous article on choosing an infrared sauna for home use here.
”The key to wellness is to accept personal responsibility for your health and wellbeing.”-Unknown
