Saunas are popular in gyms, wellness centers, spa resorts and beyond, with many sporting goods stores now offering portable options easy to set up at home. The sauna frenzy isn’t a fad – this wellness activity touts valuable health benefits that range from self-care to weight loss to cardiovascular conditioning and more.
But are saunas safe? For most, this wellness routine is a low-risk, feel-good ritual with big benefits. However, there are a few details that matter when considering if sauna therapy is right for you. Let’s take a look at the health benefits, as well as 7 sauna safety tips to maximize wellness during spa time.
Sauna Traditions
Featuring a small space heated to incredible temperatures (often 110 – 215 degrees Fahrenheit), sauna therapy is used as a tool for relaxation, recovery, and self-care. According to some Nordic traditions, sauna time is followed with a cold plunge for additional benefits to the body and mind.
Around the world, variations of the sauna experience have been practiced for centuries. Whether sauna heat is intentionally dry or humid, whether the air is heated using a wood fire or a steam generator, or whether the walls are built from wood or flexible modern textiles – most sauna setups are built with a similar goal in mind: to create a brief heat session that promotes health.
Health Benefits of Sauna Therapy
Both the physical and mental health benefits of saunas are well documented. While some can be experienced with just a single session, regular sauna use is recommended for long-term benefits, like weight loss and cardiovascular improvement.
- Increased Circulation and Heart Health
- Reduced Blood Pressure
- Weight Loss
- Improved Skin Clarity
- Pain Relief
- Improved Lung Capacity
- Stress Relief
- Relaxation
- Reduced Inflammation
7 Sauna Safety Tips to Maximize Wellness
The incidence of injury is low compared to the number of people who use saunas regularly. With that said, because the elevated temperature forces the heart to pump more aggressively, spending time in the sauna can be risky for individuals with certain health conditions.
Here are some common sense safety tips to keep in mind before jumping in the sauna.
- Stay hydrated…seriously! Drink plenty of fluids before and after sauna use to reduce the risk of dehydration.
- Start with clean skin. Excess lotion, makeup and sweat can block pores. Stepping into the sauna with clean skin can promote a better sweat session.
- Alcohol and drug use can increase the risk of cardiovascular failure in the sauna. This includes medications that interfere with the body’s ability to regulate temperature.
- Heart attack and stroke survivors should avoid the sauna. Saunas can increase the heart rate and cause safety concerns for these individuals.
- Pregnant individuals should use caution, especially during first trimester. Dehydration, fainting and overheating can be a concern for those expecting.
- Don’t use the sauna if you feel sick. If you’ve got a fever, sore throat or just recovered from an illness, the sauna can delay or prolong recovery by unnecessarily straining the body.
- Set a timer. Most sauna sessions are brief, 10-15 minutes depending on the heat source and temperature setting. Overstaying can put additional strain on the body and compromise the initial health benefits of sauna therapy.
