Did you know that saunas have been used for over 2000 years?! They were originally dug into the ground and lined with stone! Luckily, in today’s world, there’s no digging necessary to reap all of the health benefits that saunas have to offer. Prevalent in many health clubs, saunas can be the perfect addition to your weekly routine. But what are the true health benefits? What’s the best way to use one? Who should not use a sauna?
This article digs into everything you need to know about saunas!
Note: This article contains affiliate links, meaning In On Around will make a small commission at no additional cost to you. This helps us maintain the site. As always, we value full transparency & only work with brands we love and trust.
Author: In On Around Founder & CEO, Catherine Power.
- Published On:
- Updated On: January 13, 2025
Summary:
- Incorporating a sauna into your routine can be a great practices.
- Best Brands = Sunlighten ($600 Off), Clearlight ($400-600 Off)
- Additional sauna brands can be found here
Table of Contents
What Is A Sauna?
Saunas are heated enclosed rooms that usually contain a bench or some form of seating. Saunas can get to very high temperatures (as high as 200°F). With this increase in temperature comes roughly a 30% increase in heart rate & many science-backed health benefits! [1] Fun fact: The average person can sweat out over a pint of sweat in a sauna session – wow!
The average person can sweat out over a pint of sweat in one sauna session.
What Are Sauna Health Benefits?
Where do I even start?! Saunas may…
- Reduce stress & improve mental health
- Help with muscle recovery post-workout
- Detoxification & flushing toxins through sweat
- Improve brain health and reduce the risk of dementia & Alzheimer’s
- Facilitate a deeper sleep
- Help your body produce more white blood cells, which can help fight sickness
- Lower total cholesterol levels
- Clear the skin by improving circulation
- Improve cardiovascular health & reduce early death from a heart attack, stroke, or heart disease. You can learn more about additional heart health tips here.
- Loosen irritants in the respiratory tract, like phlegm
- Lower blood pressure
While saunas will only help you lose water weight, not body fat, the health benefits listed above can still help with the weight-loss process. However, sauna use alone won’t make a significant difference on a weight-loss journey – this is where a high-quality diet & exercise regimen comes into play.
Image From: Fix
What Are The Different Types?
- Electrically heated – an electric heater is attached to the floor, creating a low humidity heat.
- Wood burning – uses burning wood to create a low humidity heat. Water is sometimes added to the wood to increase the humidity.
- Infrared – (also known as far-infrared sauna or FIRS) uses specific lamps that use light waves to not only heat the entire room but heat the individual’s body.
- Steam – oftentimes confused with a traditional sauna, but steam rooms are slightly different. Instead of heaters, lamps, or rocks, steam rooms use high humidity, moist steam to heat the room.
Best Air Purifier: Air Doctor Vs. Jaspr, Our Unbiased Review
5 Best Organic, Breathable, & Non-Toxic Crib Mattresses
How to Switch to Natural Non-Toxic Products: A Beginner’s Guide
2024 Non-Toxic Holiday Gift Guide
The Cleanest & Best Organic Baby Foods: Investigation
Alternatives To Unbleached Parchment Paper
What's The Healthiest Or Best Type Of Sauna?
An infrared sauna is the one to choose! Infrared heat penetrates deeper than other sauna options and can help you sweat even more. If you don’t have access to an infrared sauna, a traditional sauna will still provide many great health benefits.
Infrared sauna heat penetrates the skin deeper than other options.
How To Properly Use A Sauna
- Don’t stay in the sauna for more than 15-20 minutes. If you’re a first-time user, it’s best to start slow with only 5-10 minute sessions.
- Use the sauna 2-3 times a week if possible, but listen to how your body reacts
- Wear loose-fitting cotton clothing that will let your skin breathe
- Wait 1-2 hours after eating before hopping into the sauna
- Drink up! (Water, that is. Not alcohol, which can impair sweating and increase the risk of hypotension). It’s extremely important that you hydrate after each and every sauna session. Aim for at least 2, ideally 4+, glasses of filtered water afterward. If you’re feeling dizzy, I like adding a squeeze of lemon, 1/4 teaspoon of sea salt salt, and honey to add in some electrolytes.
- To learn more about the best salt brands, check out: What Are The Healthiest Salt Brands? Minerals In Salt 101
- If you start feeling lightheaded or queasy, leave the sauna slowly and lay down. Laying with your feet raised can help prevent passing out.
- Don’t use the sauna before a workout session. Instead, opt for after a workout, as long as you’re not dehydrated or overheated. Don’t hop in it immediately – wait about 10 minutes before starting your session.
- Cool down gradually afterward for at least 15 minutes before hopping in the shower
When's The Best Time To Sauna?
It really comes down to personal preference, but either first thing in the morning or before bed can be best. This is when you’re usually the most relaxed and it can help to facilitate sweating.
What's The Best Temperature?
According to the North American Sauna Society, the best temperatures are as followed… [2]
- Traditional sauna (gas/electric/wood): 150-175°F
- Infrared sauna: 120-140°F
- Steam room: 110-115°F
What Should You Look For?
If you’re looking for a personal infrared home sauna, it’s best to look for one that emits low levels of electromagnetic frequencies (EMFs).
Sunlighten is a great option. Clear Light Sauna is also a great option. DISCOUNT: This special link will give you between $400-$600 OFF the price of a sauna – a really, really great deal!
Since personal saunas can be pricey, many local gyms and holistic wellness centers offer saunas as well – these are great options!
Who Should Not Use A Sauna?
The following people should avoid using a sauna:
- Avoid it if you’re sick or not feeling well
- If you have high blood pressure, heart disease, cancer, or another serious condition make sure to check with your doctor
- Pregnant women should avoid the sauna – it can be too risky
- With high temperatures, it’s extremely easy to become dehydrated, especially if you have any kidney issues. It’s very important to avoid the sauna if you are dehydrated.
- Men, take note: the elevated temperatures can temporarily reduce sperm count. Keep this in mind if you & your spouse are trying to conceive.
- Children of all ages should be supervised, but it’s best to avoid it altogether. They should use it for no longer than 15 minutes.
Do you like to use the sauna?
What do you think of the sauna health benefits?
Let me know your thoughts and key takeaways in the comments below!
xoxo,
Want to read more? Check out our other articles here!
Other references on Sauna Health Benefits from: Medical News Today, Infrared Sauna, Finnleo, Women’s Health, Fix, Healthline, Leaf, Steam-Sauna
Copyright In On Around LLC 2024 ©. The statements made on this website have not been evaluated by the FDA (U.S. Food & Drug Administration). They are not intended to diagnose, treat, cure, or prevent any disease. The information provided by this website should not be used as individual medical advice and you should always consult your doctor for individual recommendations and treatment. The information contained in this site is provided on an “as is” basis. Related to this site, there are no guarantees of completeness, accuracy, usefulness, or timeliness. In On Around LLC assumes no responsibility or liability for any errors or omissions in the content of this site.
Frequently Asked Questions – Sauna Benefits
Click on the below FAQs to learn more about who should and should not use a sauna!
Saunas can help reduce stress, improve muscle recovery, help detoxify the body through sweat, lower blood pressure, increase circulation, and more. There is a long list of sauna health benefits!
Don’t stay in the sauna for more than 15-20 minutes. If you’re a first-time user, it’s best to start slow with only 5-10 minute sessions.
An infrared sauna is the best type of sauna! Infrared sauna heat penetrates deeper than other sauna options and can help you sweat even more. If you don’t have access to an infrared sauna, a traditional sauna will still provide many great health benefits.
It really comes down to personal preference, but either first thing in the morning or before bed can be best. This is when you’re usually the most relaxed and it can help to facilitate sweating.
The ideal temperature for a traditional sauna (gas/electric/wood) is 150-175°F. The ideal temperature for an infrared sauna is 120-140°F. The ideal temperature for a steam room is 110-115°F.
If you have high blood pressure, heart disease, cancer, or another serious condition make sure to check with your doctor. If you are sick, pregnant, breastfeeding, or dehydrated, make sure you check with your doctor.
Use the sauna 2-3 times a week if possible, but listen to how your body reacts. If your body is not adjusting well to sauna usage, be careful.
4 Responses