Sauna bathing will leave you stress-free, relaxed, and rejuvenated. It’s a fantastic way to reap a load of benefits without lifting a finger, whether you’re after much-needed relief from muscle soreness and stiffness or joint pain, improved quality of sleep, better skin health, a boost in the immune system, or weight loss.
Whether you use a public or private sauna, there are several things to be aware of for your safety and a wonderful and beneficial sauna experience.
Below are answers to 10 questions about using a sauna that you need to know before your next session.
1. Is It Safe to Use the Sauna Every Day?
It’s generally safe to use the sauna every day if you are healthy and if you take care of keeping with the required hydration level. In fact, using a sauna daily or more frequently sauna use can provide long-lasting benefits and positive effects on overall life, according to a 20-year study.
That said, a daily sauna is not always advised. Taking at least a day of rest once a week is recommended to allow the body to rehydrate or remineralize. And while it’s generally safe for most people to sauna daily, there are a few things to keep in mind:
- Keep sauna sessions short,
- Take no more than one sauna session per day,
- Or, if taking two sessions per day, decrease the time you spend sitting in the sauna per session.
A word of caution: Discuss with your doctor before attempting to use the sauna daily if you have any health concerns.
2. How Many Days Per Week Should You Use a Sauna?
It’s recommended for an average person to use the sauna 2-3 times per week, which is often enough to get the desired results without harming your health.
However, there’s nothing wrong with using the sauna more times a week for dedicated sauna users to get more sustained benefits. In fact, in 2016, Finnish researchers published findings of their 20-year study linking 4-7 times per week of sauna use significantly lowers the risk of dementia, Alzheimer’s disease, and death from cardiovascular diseases compared to those who use the sauna 1 or 2-3 times weekly.
Remember, the key to getting better and quicker results from the sauna is consistency.
3. Is It Okay to Use Your Phone in the Sauna?
You can get away with bringing your phone inside the sauna, but it doesn’t necessarily mean you should risk it. Most electronics do not do well with prolonged exposure to high heat. Your phone could shut down, overheat, or get damaged to the point of no return. Another risk is the humidity and moisture inside the sauna, which can damage your phone.
4. What Is the Best Temperature for the Sauna?
The ideal temperature for the sauna depends on the type of sauna you’re using.
- For traditional saunas (dry heat with 20% humidity), the best temperature to get results is between 150°-175° F.
- For steam saunas (with up to 100% humidity), keep the temperature between 90°-120° F, as the steam can make the sauna feel much warmer.
- For infrared saunas, the ideal temperature is between 115°-135° F.
That said, don’t be afraid to play around a little. Adjust it lower if the sauna is too hot and slowly work your way up as your body gets accustomed to the high temperature.
5. How Long Should You Stay in the Sauna?
Ideally, 15 minutes in the sauna per session can provide benefits like improved circulation, increased metabolism, and lower cortisol levels.
That said, the ideal time to spend inside a sauna can vary depending on the type of sauna used and the sauna benefits you’re after. Traditional saunas function at higher temperatures, so it’s recommended to keep sauna sessions no longer than 20 minutes at a time to avoid risks of dehydration and other health complications. Meanwhile, the lower air temperatures inside an infrared sauna mean you can stay for longer, and typically, bathers can stay inside an infrared sauna for up to 25-45 minutes.
But caution for sauna beginners: Start slow, ideally a 5-minute session, and gradually increase the time as your body gets more accustomed to the high temperature as your sauna sessions become more frequent.
6. What Should You Wear in the Sauna?
The goal is to choose the right kind of clothes to wear in the sauna, so you stay comfortable and relaxed during the session. A few good options are:
- Cotton towel
- Swimsuit. Choose a loose-fitting bathing suit made of natural fibers. Avoid PVC fabrics as they risk giving toxic chemicals or melting at high temperatures.
- Anything comfortable made of cotton. Try a loose-fitting cotton wrap or an oversized T-shirt and shorts combo.
Lastly, make sure you wear clean clothes or towels inside the sauna.
7. How Many Calories Do You Burn in the Sauna?
According to a peer-reviewed article in the Journal of the American Medical Association, you can burn up to 600 calories if you stay inside the sauna for an hour. That said, the calories burned per sauna session vary from person to person, the temperature of the sauna, and how long you stay inside the sauna.
Here’s a good average to give you an idea: you can burn between 1.5 to 2 times the number of calories you burn while sitting or resting anywhere else inside the sauna.
8. How Much Weight Can You Lose in the Sauna?
You can lose anywhere from 2-5 pounds per session in the sauna if you are well-hydrated.
But in terms of real weight loss, you are only shedding your water weight because of the sweating, not your actual weight—just the water in the body plus some salt. Meaning you will gain it back very quickly once you hydrate after the session.
9. How Do You Clean Your Sauna?
Keep your sauna clean by doing these two things after every session:
- Wipe down the benches to remove excess moisture and sweat to prevent stains.
- Leave the door open for better circulation, allowing the inside to dry faster.
And once a month, give your sauna a deep clean by mopping the floors using chemical-free, mild detergent and scrubbing stains using warm water with mild dish detergent.
10. Should You Use a Sauna When You Have a Cold?
You can use a sauna with a cold but proceed with caution. Sitting in the sauna can help detox the lymphatic system, which aids the immune system and its ability to fight pathogens and toxins, and common cold symptoms. Inhaling warm, humid air in the sauna can also clear the lung’s airways and help relieve cold symptoms like chest congestion.
That said, staying hydrated is an important aspect of treating common colds. And because the sauna can make you more dehydrated, it has the potential to make common cold symptoms worse if you’re not adequately hydrated.
11. Are There Health Problems to Be Concerned About When Using the Sauna?
Sauna bathing is safe for most, although some people might need to reconsider using the sauna. People with these health problems should take precautions or speak to a doctor before using the sauna.
- Dehydration risk. People with certain conditions that put them at a higher risk of dehydration, like kidney disease, may want to avoid the sauna.
- Heart attack. Those who have recently had a stroke or heart attack should not use the sauna to avoid risking overexerting the heart.
- Angina pectoris. If you’re experiencing angina pectoris or general chest pain, avoiding the sauna is best until your doctor has examined your condition.
- Seizure disorders. Some seizure disorders, such as febrile seizures, are triggered by sudden or intense changes in temperature.
In addition, it’s best to avoid the sauna if you feel overheated, dehydrated, and dizzy.
12. Should You Use the Sauna While Pregnant or Breastfeeding?
It is best not to use the sauna while pregnant, especially during the first trimester when it’s highly risky. Sitting in the sauna while pregnant seems relaxing and a great way to ease muscle aches related to pregnancy. But some studies suggest that exposure to high temperatures for long periods is associated with complications during pregnancy and birth defects.
Meanwhile, a study on the postpartum practices of Cambodian mothers found that using a sauna is not harmful to breastfeeding mothers, their babies, or their breast milk supply. That said, always err on the side of caution when it comes to using the sauna while nursing, as another study found that an increase in ambient temperature can minor breast milk evaporation. Some saunas specify on their label not to use while breastfeeding. To be safe, consult your OBGYN before using the sauna.
13. What to Do Before You Enter the Sauna?
To prepare yourself for your sauna session, make sure to add these things into your pre-sauna routine.
- Drink plenty of water. With the sauna’s high temperature and humidity, you will sweat a lot, putting you at risk of dehydration. So, before you enter the sauna, make sure to drink a couple of glasses of water. Besides, drinking water before the sauna helps your pores open up and encourage sweating.
- Take a shower. A warm shower before the sauna will help your muscles relax, prepare your body for the heat, and rinse your skin of dirt and bacteria.
- Remove any jewelry. The high temperature inside the sauna will heat the metal, which could burn your skin.
14. Does the Sauna Damage Hair?
Sitting in the sauna may cause a minor drying of your hair for two reasons. First, the intense heat inside the sauna will draw moisture away from your hair. Second, sweating on your scalp while sauna bathing can have a drying effect on your hair.
To prevent an unpleasant dryness on your hair in the sauna, take a shower after your bath to wash and condition your hair. Another option is to protect your hair with a sauna hat or by wrapping your hair with a damp towel while in the sauna.
15. Should You Drink Water While in the Sauna?
You can drink water while in the sauna if you want or need to rehydrate. While drinking water before the sauna is imperative, drinking water in the middle of your sauna session may be necessary to keep hydrated if you’re taking a long time in the sauna.
Additionally, some people may sweat and get dehydrated in the sauna more quickly than others. Dehydration may also happen quicker if you’ve been drinking caffeinated beverages or have been working out before entering the sauna. In these cases, sipping water while in the sauna ensures you stay on top of hydration.
Take note: If you bring a water bottle inside the sauna, consider bringing a glass or stainless steel bottle. Some plastic bottles may release BPA with heat, increasing your toxin load and eliminating the detoxing benefits of the sauna.
16. Should You Shower After the Sauna?
It’s recommended to shower after using the sauna. During a sauna session, you sweat and release toxins, and taking a shower after a sauna helps cleanse your skin and pores. Also, a cold shower after a sauna can activate your body’s cold shock protein, aiding in weight loss.
A word of caution: Don’t shower straight out of the sauna. Allow your body to cool off first, then wash off that sweaty, sticky feeling in the shower.
Need help finding the right sauna for your home? Check out our buyer’s guide below.
