Sauna use is an intense heat exposure that increases sweating, skin blood flow, and heart rate [1]. While many people enjoy saunas safely, the following guidelines help ensure a safe experience.
Before Your Session
Hydration: Drink water before entering the sauna. Sauna use causes significant sweating, and dehydration is a common cause of discomfort [1].
Avoid alcohol: Do not use a sauna after consuming alcohol. Alcohol impairs the body's ability to regulate temperature and significantly increases the risk of dehydration, hypotension, arrhythmia, and sudden death [2].
Medical conditions: If you have a cardiovascular condition, uncontrolled hypertension, impaired heat sensation, or any other serious medical condition, consult your doctor before using a sauna [2].
During Your Session
Session duration: Follow the manufacturer's temperature and session instructions. Begin conservatively and stay hydrated.
Listen to your body: Exit the sauna immediately if you feel dizzy, nauseous, faint, confused, unusually breathless, or experience chest pain or palpitations [1]. Seek urgent help for severe symptoms.
Children: Children's thermoregulation is less developed than adults, making them more susceptible to heat strain [1]. A parent or guardian should obtain advice from the child's clinician and the appliance manufacturer before use, with direct adult supervision and conservative exposure if approved.
After Your Session
Cool down gradually: Sudden cold immersion after a sauna adds cold-shock and cardiovascular risk [1]. Allow your body to cool gradually.
If you do use cold water afterwards, a working home dose is typically 1–3 minutes at 10–15°C. Do not plunge alone.
Rehydrate: Drink water to replace fluids lost through sweating.
Who Should Seek Medical Advice
- People with cardiovascular disease, unstable angina, severe aortic stenosis, or recent heart attack [2]
- People with uncontrolled hypertension or a history of fainting
- Pregnant women [3]
- People taking medications that affect heat tolerance or circulation
Frequently asked questions
Is it safe to use a sauna every day?
Regular sauna use is an intense heat exposure. Follow the manufacturer's instructions, stay hydrated, and exit immediately if you feel unwell. People with medical conditions should consult a doctor before establishing a routine.
Who should not use a sauna?
People with unstable angina, severe aortic stenosis, or recent heart attack should avoid saunas. People with cardiovascular disease, uncontrolled hypertension, a history of fainting, or who are pregnant should consult a doctor before using a sauna. Children should only use a sauna after consulting a clinician.
References
| Ref | Source | URL |
|---|---|---|
| [1] | National Collaborating Centre for Environmental Health, "Rapid review: Environmental health risks and safety considerations in saunas" | https://ncceh.ca/resources/evidence-briefs/rapid-review-environmental-health-risks-and-safety-considerations-saunas |
| [2] | Hannuksela and Ellahham, "Benefits and risks of sauna bathing" | https://pubmed.ncbi.nlm.nih.gov/11165553/ |
| [3] | NHS-linked pregnancy guidance | https://collingwoodsurgery.nhs.uk/new-york/common-questions/pregnancyis-it-safe-to-use-a-sauna-or-jacuzzi-if-i-am-pregnant |