Key Takeaways
· Indoor and outdoor infrared sauna use requires hydration; always drink water before, during, and after sessions to prevent dehydration and heat stress.
· Home sauna wellness routines should avoid alcohol, heavy meals, and tight, metallic, or dirty clothing for maximum safety and comfort.
· Luxury home sauna users must monitor session duration (max 15–20 minutes), start at lower temperatures, and always listen to their body for warning signs.
· Home sauna maintenance should include regular cleaning, clean towels, and a safe after-sauna routine. Cool down progressively and rest post-session.
· High-risk medical conditions, pregnancy, children, and certain medications may be unsafe for sauna use. Consult a healthcare provider for guidance.
Are home saunas safe for health? You can't go wrong with the sauna if you're looking for an excellent way to relax and unwind as you get warm during cold weather. Sauna bathing can also help improve performance, relieve pain, reduce stress, and provide temporary relief for cold symptoms.
Despite all these benefits, sauna users should use it in moderation. This article will provide sauna safety tips to help you enjoy heat therapy responsibly.
Precautions to Take When Using the Sauna
Do you suffer from a high-risk medical complication? If you do, you should avoid the sauna as much as possible. While saunas are safe for nearly all users, some people should be extra cautious when using them, while others should avoid them totally.
For example, if you're under any medication, consider consulting your medical practitioner before using the sauna. A short sauna session can temporarily relieve your symptoms if you have a cold. Avoid the sauna if you:
· Have unstable angina pectoris (chest pain triggered by reduced blood flow to the heart)
· Suffer from blood pressure issues, severe heart failure, irregular heartbeats, severe aortic stenosis, or myocardial infarction
· Have liver failure or kidney disease
· Take medication that causes you to overheat or prevents sweating
· Feel sick, have cramps, faint easily, or suffer from heat stroke or exhaustion
· Are below the allowed age, trying to conceive, or pregnant
Gulp Down Up to Four Glasses of Water Before Sauna Bathing
Saunas trigger sweating, meaning you'll lose water, which can lead to dehydration. You must stay adequately hydrated to prevent heat stroke or other severe complications. While water is preferable, you can also take isotonic drinks. Prioritize home sauna wellness by always beginning sessions with sufficient hydration.
Learn more about hydration in a sauna: Sauna Hydration: Stay Safe & Prevent Dehydration
Sit on a Clean Cotton Towel
Placing a towel on the benches keeps you clean while protecting them from your body oil. If you are using a coed or mixed sauna, consider wrapping yourself with a clean cotton sarong. Clean your sauna clothing with water, mild detergent, and a small amount of white vinegar.
Avoid Alcohol Before Sauna Bathing
Alcohol dehydrates your body and worsens the risks when you're inside the sauna. If you've been drinking alcohol and are hungover, wait until you sober up before sauna bathing.
Avoid Tight-Fitting or Dirty Attire in the Sauna
Clothes collect dirt and dust throughout the day. The heat inside the sauna loosens the dirt, releasing it into the air and onto the skin. Wearing tight-fitting clothes in the sauna denies your skin the opportunity to breathe. Here are the appropriate things you should consider bringing inside the sauna:
· Clothes you wore the entire day
· Workout clothes or sweat suits
· Dirty shoes
Sauna suits made from PVC prevent the skin from breathing and may melt inside the sauna. High temperatures inside the sauna cause them to produce toxic fumes, residue, and chemicals. Any clothing with metal on it is dangerous. Metal heats up quickly, and with the high temperatures in the sauna, you may suffer bad burns
Loose-fitting swimsuits are a good choice, but they should be colorfast and contain no metal parts or slimming panels.
Tip: The best infrared sauna for home should be designed to maximize user comfort, safety, and cleanliness.
Avoid Jewelry, Lotions, and Creams
Wearing jewelry in the sauna puts you at the risk of suffering burns. Take off all jewelry before visiting the sauna. Don’t wear lotions or creams since they will melt, flow with your sweat, and leave an oily mess on the sauna benches. Further, the oils will block your pores, preventing your skin from sweating appropriately and breathing.
Rest Well and Avoid Heavy Meals before Going Inside the Sauna
Don’t get in the sauna immediately after a meal because your body will consume lots of energy to digest the food. Similarly, wait for your body to relax, your heart rate to slow down, and your body to regain energy after a workout before getting in the sauna.
Tip: Choosing a luxury home sauna allows for personalized settings that can be adapted to your comfort and safety needs.
Safety Tips Inside the Sauna
Consider bringing a friend when visiting the sauna, especially for the first time. Having a colleague in the sauna will help you feel more relaxed. Moreover, they can get you into safety should something go wrong.
Start With a Lower Temperature
If you're a beginner in the world of home sauna wellness, use a low temperature. The maximum permitted temperature in the US is 90°C (higher in some countries). High sauna temperatures can be dangerous after prolonged exposure. Listen to your body—turn down temperature or leave the sauna if it feels too hot.
Tip: To ensure a safe experience, invest in a full-spectrum infrared sauna for sale equipped with reliable controls and safety features.
Read Instructions of Your Sauna Carefully
Every sauna comes with a different set of instructions. Do not just assume that all saunas work the same way. Review the instructions to ensure you do everything right. For example, many saunas feature specific health warnings and guidelines. When visiting a public sauna, read the instructions posted on the wall, and if there are none, consider asking the people in charge for more information about the sauna.
Don't Overstay in the Sauna
Limit your sauna session to 15 to 20 minutes. If uncomfortable, leave sooner. The human body isn’t accustomed to prolonged extreme heat. Leave immediately if you feel lightheaded, headache, nauseous, or dizzy.
Set-Up an After-Sauna Routine
After the sauna, you want to cool down gradually. While some people opt for a warm shower after their sauna session, others prefer a cold shower to stimulate their bodies. Cold showers immediately after a sauna session can be invigorating. However, they can also trigger body shock, which is a bad idea, especially for people with heart complications.
Tip: The infrared sauna health benefits extend to faster recovery even after short, safe sessions. Learn more here: Top 8 benefits of an infrared sauna
Take a Soap-Less Shower
Take a warm shower to clear the sweat, then lower the water temperature to a calm but pleasant level to cool your body further. If you have to use soap, choose a natural, mild soap. Saunas stimulate your pores to open, and using harsh soaps after your session can irritate your skin.
Take a Rest After Your Sauna Session
Avoid jumping straight into a workout session after sauna bathing. Instead, identify a cool place and sit or lie down to relax. This will allow your heart rate to slow down and your body to recuperate.
Munch on a Salty Snack
Eating a salty snack is important, especially if you sweat a lot. Consider salty crackers or pretzels, but ensure they don’t contain many fats. Salty snacks will help restore the sodium you may have lost during your sauna session. Other foods for your post-sauna session include cheese to restore protein and fresh fruits like apples to restore fiber and vitamins.
Hydrate After Leaving the Sauna
When you sweat inside the sauna, your body loses a lot of water, which you need to replenish fast to avoid dehydration.
Maintain Cleanliness in the Sauna
Ensure your sauna is always clean to prevent the accumulation of dirt and the spread of bacteria. If you have a home sauna, consider using it regularly. Clean it once weekly with vinegar and avoid harsh chemicals. Follow this cleaning process:
· Vacuum the sauna to eliminate dead skin cells, hair, or dust
· Dilute white vinegar and use it to wipe the backrests and benches to disinfect the sauna
· If there are any stubborn stains, you can remove them with baking soda.
Finally
Understanding sauna safety tips is the first step towards having an enjoyable sauna bathing session. These tips will keep you safe inside the sauna, whether you are a beginner or an expert.
Sun home Saunas sells some of world best Infrared Saunas, the popular infrared sauna blanket and home cold plunge tub setups so improve your heath by using our Infrared Saunas.
Reach out today and connect with our sauna experts to bring the full benefits of sauna therapy into your daily life.
FAQs
1. How long should I stay in the sauna?
Limit to 15–20 minutes and leave if you feel lightheaded, nauseous, or uncomfortable.
2. What are home sauna clothing and accessory rules?
Wear clean, loose, non-metallic attire or a colorfast swimsuit; avoid lotions, jewelry, and tight clothes.
3. Can I use a luxury home sauna if I have medical issues?
Consult a healthcare provider if you have heart, kidney, or liver conditions, are pregnant, or take medication affecting sweating or temperature.
4. What post-session routines optimize recovery?
Cool down gradually, shower, hydrate, eat a salty snack, and rest before resuming intense activity.
5. How do I maintain cleanliness and safety in my home sauna?
Use towels, clean weekly with vinegar, and keep clothing, benches, and accessories free from chemicals or dirt.
