HELPFUL ARTICLES

Dress Appropriately

When dressing for a sauna bath, the general rule is to wear as little clothing as possible. Opt for loose, breathable clothing or swimwear made from natural fibers such as cotton or linen. 

The Department of Industrial Relations California notes that such fabrics allow your skin to breathe and prevent moisture buildup, reducing the risk of heat exhaustion (fatigue and weakness resulting from prolonged exposure to heat).

Steer clear of synthetic materials, which can trap heat and make it difficult to cool down. It's also important to wear a bathing cap or towel on your head to help absorb extra sweat and prevent it from dripping down onto your face.

Stay Adequately Hydrated

While sweating in a sauna can be incredible for eliminating toxins from your body, the process can also affect your mineral balance and fluid levels. The Cleveland Clinic notes that excessive sweating can lead to dehydration, electrolyte imbalances, muscle cramps, weakness, and other health complications if not properly managed. 

To help avoid this, drink plenty of water before, during, and after your sweat session. It is also good to consume electrolyte-rich beverages and food, including sports drinks, coconut water, or bananas, to replenish the fluids lost through sweating. 

Alcohol has also been shown to interfere with your body's ability to regulate temperature, so you want to avoid drinking it before a sauna bath. 

Take a Light Meal or Snacks

Your core body temperature increases during a sauna session, resulting in profound sweating and a higher metabolic rate. This increased metabolic activity requires energy, primarily from the food you take, per the Molecular Biology of the Cell. 

Enter a sauna on an empty stomach. Your body might not have enough energy to sustain this increased metabolic activity, potentially leading to fatigue, weakness, and an uncomfortable experience.

Consider taking easily digestible foods with a high nutrient and water content around two hours before your sauna session. This will help maintain your energy levels and help stabilize your blood sugar throughout the session. 

Avoid heavy, greasy, or spicy meals, as they may be difficult to digest, which can lead to bloating and nausea.

Adjust Temperature

Our heat tolerance levels can vary significantly, so you must find one you feel comfortable with. Most infrared saunas operate at 120 to 130 degrees Fahrenheit, but some traditional models can reach up to 190 degrees. 

According to My Health Alberta, when the body is exposed to excessive heat, blood vessels expand, which can cause your body fluid to move into your legs by gravity. This can make you feel lightheaded or dizzy, especially if you're not used to being in high temperatures.

Remember that the higher temperature means you'll also sweat more, which can result in increased fluid and mineral loss. Ideally, you should start at a low sauna temperature and the work your way up as your body acclimates to the heat. 

Another important safety tip for beginners is to avoid staying in the sauna for more than 20 minutes at a time. If you feel comfortable, you can gradually increase the duration by five minutes and keep doing so until you reach a maximum of 45 minutes. 

Listen to Your Body

Individual tolerance for heat and humidity can vary based on age, fitness level, and pre-existing medical conditions, which can influence how your body responds to a sauna session. 

If you experience any discomfort, dizziness, nausea, or rapid heartbeat at any point, exit the sauna immediately and allow your body to cool down.

When transitioning from a heated environment to a cooler one, your blood pressure may drop, causing your heart to beat faster. This is a normal response that should subside within a few minutes.