While infrared saunas are excellent for relaxation, detoxification, and general wellness, their popularity as a powerhouse wellness tool grows day in and day out. Unlike traditional saunas, which heat the surrounding air to achieve high temperatures, infrared ones use infrared light to warm your skin from the inside out. It thus gives deep, soothing sweat without harsh temperatures and is therefore quite suitable for those people who cannot bear the intensity of a traditional sauna.
But while infrared sauna sessions can be extremely helpful, they need to be applied right to avoid discomfort or any potential health risks. Be it a first-time user or an experienced sauna enthusiast, following the right guidelines will make all the difference. We will go through the major do’s and don’ts of using an infrared sauna below so that one knows how to optimize the benefits while remaining safe.
The Do’s of Using an Infrared Sauna
Do Hydrate Before and After Your Session
Sweating is a natural process, but it also means you’re losing fluids. Because infrared saunas make you sweat more than usual, you have to make sure you stay hydrated.
- Drink plenty of water before your session—just about a glass or two 30 minutes before stepping in should do the trick.
- Rehydrate after your session with water or an electrolyte-heavy drink to replace what you lost. Electrolytes are important for the body, and not replacing them may cause dizziness or dehydration.
- The detoxification process can also be complemented by drinking herbal teas, such as chamomile or green tea, before going into the session.
- Avoid beverages that dehydrate, like coffee or alcohol.
Do Start with Shorter Sessions
- As an infrared sauna beginner, just don’t step to heat aggressively.
- Start with 10-15 minutes in between and may gradually go up to 30 to 40-minute sessions.
- A gradual approach helps your body slowly align with the intense heat inside an infrared cabin.
- If you are targeting weight loss benefits, longer sessions of 30-45 minutes can help speed up calorie burning.
- Always listen to your body and step out if you feel uncomfortable.
Do Listen to Your Body
Your body knows best.
- If you start to feel lightheaded, dizzy, or overtly tired, step out and cool down.
- Overheating is real, and everyone’s tolerance level is different.
- A sauna session should be relaxing, not exhausting.
- If you have high blood pressure or heart disease, consult with a doctor before using an infrared sauna.
Do Take a Cool Shower After Your Session
- Following an infrared sauna, your pores remain open, and your body still eliminates toxins.
- A cool shower helps to close up the pores and wash away sweat and toxins.
- Some experts recommend alternating hot and cold showers to enhance blood flow and detoxification.
Do Use Infrared Sauna After Workouts for Recovery
- Infrared saunas help relax muscles and promote blood circulation.
- Using a sauna after workouts can reduce muscle soreness, promote faster recovery, and enhance flexibility.
- Just make sure to rehydrate properly before and after!
- Pairing your sauna session with foam rolling or stretching can further aid in muscle recovery.
The Don’ts of Using an Infrared Sauna
Don’t Use the Sauna While Dehydrated
- Dehydration and heat don’t mix well.
- If you haven’t had enough water throughout the day, wait until you’re properly hydrated before using the sauna.
- Signs of dehydration include:
- Dry mouth
- Dizziness
- Headaches
- Dark urine
- If you experience these symptoms, drink water first, then sauna later.
Do Not Use Electronics Inside
- It might be tempting to scroll through your phone or catch up on emails, but infrared heat can damage electronic devices.
- A sauna session should be a mindful and relaxing experience.
- Instead, use this time for:
- Deep breathing
- Meditation
- Listening to calming music
Don’t Eat a Heavy Meal Before Your Session
- When you eat, your body diverts blood to your digestive system.
- The sauna reroutes this blood to the skin to cool you down, which slows digestion and may cause discomfort.
- Instead, consider a light meal or snack at least 60-90 minutes before the sauna.
- Good options:
- Fruits
- Nuts
- A smoothie—something easy on the stomach.
Don’t Use the Sauna If You’re Feeling Unwell
- If you’re experiencing:
- Flu-like symptoms
- Fever
- Dizziness
- A chronic illness flare-up
- Skip the sauna—overheating can worsen symptoms and put extra stress on your body.
- Always listen to your body and wait until you’re feeling better before getting back into a sauna routine.
Want to experience the benefits of an infrared sauna for yourself? Book a session at CEO2 Health in Hollywood today!