How to Use Infrared Sauna Safely: Complete Safety Guide
Infrared saunas are becoming increasingly popular across the U.S. for their relaxing and health-boosting benefits — from improved circulation to stress relief and detoxification.
However, like any wellness practice involving heat exposure, it's important to use them safely to avoid dehydration, overheating, or other potential risks.
This guide will walk you through everything you need to know about using an infrared sauna safely, whether you're new to the experience or looking to fine-tune your routine.
Infrared Sauna Safety: Before Your First Session
Getting started with infrared sauna therapy safely starts before you even step inside. Here's what to consider:
- Consult your doctor: If you have heart disease, high blood pressure, or are on medication, check with a healthcare professional first.
- Hydrate well: Drink water at least 30 minutes before your session to prepare your body for sweating.
- Avoid alcohol and heavy meals: These can increase the risk of dizziness or nausea during the session.
- Remove jewelry and makeup: To prevent irritation or discomfort from sweating.
- Set a comfortable temperature: Start between 100°F–120°F (38°C–49°C) and gradually increase as you get used to the heat.
Safe Infrared Sauna Session: What to Do During Use
Once you're inside the sauna, here's how to stay safe and get the most out of your time:
| Tip | Description |
|---|---|
| Limit your time | Beginners should aim for 10–15 minutes; experienced users can go up to 30–40 minutes. |
| Stay hydrated | Sip water throughout your session to replace fluids lost through sweat. |
| Listen to your body | If you feel dizzy, nauseous, or uncomfortable, exit immediately. |
| Don't overheat | Adjust the temperature if it feels too intense — comfort is key. |
| Use a towel | Sit on a clean towel to absorb sweat and maintain hygiene. |
Infrared Sauna Post-Session Care and Recovery Tips
The way you recover after a session is just as important as the session itself:
- Cool down slowly: Sit outside or take a cool shower to help your body adjust to room temperature.
- Rehydrate: Drink more water or an electrolyte-rich beverage after your session.
- Rest: Give yourself a few minutes to relax and let your heart rate return to normal.
- Moisturize: Apply lotion or oil after showering to replenish skin moisture after sweating.
- Don't drive right away: Wait until you feel fully recovered before operating a vehicle.
Who Should Avoid Infrared Saunas: Safety Precautions
While infrared saunas are generally safe for most people, some individuals should take extra precautions or consult a medical professional first:
| Group | Precaution |
|---|---|
| Pregnant Women | Heat exposure may affect fetal development — consult your OB-GYN. |
| People with Heart Conditions | May experience increased strain on the cardiovascular system. |
| Those Taking Blood Pressure Medications | May be more prone to dizziness or low blood pressure during sessions. |
| Individuals with Chronic Health Issues | Diabetes, MS, lupus, and other conditions may require special care. |
| People Prone to Dizziness or Fainting | Heat can trigger lightheadedness — proceed with caution. |