Saunas offer remarkable health benefits when used correctly, but like any form of heat therapy, they require respect and awareness. Whether you're a first-time user or a seasoned enthusiast, understanding sauna safety principles ensures you can enjoy your sessions without risking your health.
This guide covers the essential safety guidelines, contraindications, and best practices that every sauna user should follow.
This article provides general information only and is not a substitute for professional medical advice. Always consult your healthcare provider before beginning sauna use, especially if you have any existing health conditions.
Who Should Avoid Sauna Use
While saunas are generally safe for healthy adults, certain conditions require caution or complete avoidance. Always consult your doctor if you fall into any of these categories:
Absolute Contraindications
- Unstable angina or recent heart attack: The cardiovascular stress of heat exposure can be dangerous
- Severe aortic stenosis: This heart valve condition increases risk during heat exposure
- Fever or acute illness: Your body is already working hard to regulate temperature
- Open wounds or skin infections: Heat can worsen these conditions and spread infection
Conditions Requiring Medical Clearance
- Cardiovascular disease or heart conditions
- Low or high blood pressure
- Pregnancy (especially first trimester)
- Epilepsy or seizure disorders
- Diabetes
- Kidney disease
- Multiple sclerosis
Hydration: The Most Critical Factor
Proper hydration is arguably the most important aspect of safe sauna use. During a typical 15-20 minute session, you can lose between 500ml to 1 litre of sweat. This fluid loss, if not properly replaced, can lead to dehydration, dizziness, and in severe cases, heat stroke.
- Drink at least 500ml of water in the hour before your sauna session
- Have water available during your session for sipping
- Drink 500ml-1L of water after your session to replace lost fluids
- Consider electrolyte drinks after longer sessions
- Avoid caffeine and alcohol before sauna use as they promote dehydration
Temperature and Time Guidelines
For Beginners
If you're new to sauna bathing, start conservatively and gradually increase exposure:
- Infrared saunas: Begin at 40-45°C for 10-15 minutes
- Traditional saunas: Start at 60-70°C for 5-10 minutes
- Gradually increase duration over several weeks
- Always sit on the lower benches where temperatures are cooler
For Experienced Users
Even experienced sauna users should observe limits:
- Infrared saunas: Maximum 60°C for up to 45 minutes
- Traditional saunas: Maximum 100°C for up to 20 minutes per session
- Take breaks between sessions if doing multiple rounds
- Never fall asleep in a sauna
Recognising Warning Signs
Your body will tell you when it's had enough. Learn to recognise these warning signs and exit the sauna immediately if you experience:
- Dizziness or lightheadedness
- Nausea or feeling unwell
- Headache
- Rapid or irregular heartbeat
- Difficulty breathing
- Confusion or disorientation
- Excessive weakness
Exit the sauna calmly, sit or lie down in a cool area, drink water slowly, and apply cool (not cold) water to your wrists and forehead. If symptoms persist, seek medical attention.
Alcohol and Sauna: A Dangerous Combination
Combining alcohol and sauna use is one of the most significant risk factors for sauna-related accidents. In Finland, where saunas are deeply ingrained in culture, studies have shown that a substantial proportion of sauna deaths involved alcohol consumption.
Alcohol affects sauna safety in several ways:
- Impairs your ability to recognise warning signs of overheating
- Contributes to dehydration
- Affects blood pressure regulation
- Increases risk of slips and falls
- May cause you to fall asleep in the sauna
The rule is simple: never use a sauna while intoxicated or with a hangover.
Electrical and Equipment Safety
For home sauna owners, maintaining your equipment properly is part of safe use:
- Have electrical connections inspected by a licensed electrician
- Never use damaged power cords or heating elements
- Keep the sauna clean and free of clutter
- Ensure proper ventilation as per manufacturer guidelines
- Don't pour excessive water on electric heaters (traditional saunas only)
- Keep flammable materials away from heaters
Safe Practices During Your Session
- Remove all jewellery (metal heats up and can cause burns)
- Sit on a towel for hygiene and comfort
- Move slowly and carefully when changing positions
- Stand up slowly when exiting to avoid dizziness
- Cool down gradually rather than jumping into cold water
- Rest for at least 10 minutes after your session before showering
Special Considerations for Different Groups
Children
Children can use saunas but require extra precautions. They should use lower temperatures, shorter sessions, and always be supervised. Children under 6 years old should generally avoid sauna use.
Elderly Users
Older adults may have reduced ability to regulate body temperature. Start with lower temperatures and shorter sessions, and ensure someone knows you're using the sauna.
Athletes
While saunas can aid recovery, avoid using them immediately after intense exercise when your body temperature is already elevated. Wait at least 30 minutes and ensure you're well-hydrated first.
Creating a Safe Routine
Establishing a consistent sauna routine helps ensure safety becomes second nature:
- Hydrate well throughout the day
- Avoid alcohol for several hours before use
- Eat a light meal 1-2 hours before (avoid using on a full or empty stomach)
- Remove jewellery and shower before entering
- Start your session, listening to your body throughout
- Exit when you feel you've had enough
- Cool down gradually
- Rehydrate thoroughly
By following these guidelines, you can enjoy all the wonderful benefits of sauna bathing while minimising any risks. For more information on getting the most from your sessions, read our guide on creating the perfect sauna routine.
