A sauna is a small, heated room designed to induce sweating, typically using dry heat or steam. People use saunas for relaxation, stress relief, and overall wellness. The heat helps to relax muscles, soothe aches and pains in muscles and joints, and improve circulation. The intense warmth also encourages sweating, which can help cleanse the skin and remove toxins. Many people find that saunas promote a sense of calm and mental clarity, providing a break from daily stress. Additionally, regular sauna use may support cardiovascular health, boost the immune system, and improve sleep quality.
Overheating
According to a study featured in Frontiers, the effects of sauna sessions at 80°C and 120°C on women who sporadically use the sauna was examined. It found that 120°C exposure induced heat exhaustion symptoms like nausea, confusion, and fast heart rate, while also negatively impacting mood. In contrast, 80°C sessions improved mood and had less severe physiological effects. The study recommends avoiding 120°C saunas for occasional users, suggesting 80°C as a safer, more beneficial temperature for both physical and psychological well-being.
Dehydration
A report from Scientific Reports, explores the impact of sauna-induced dehydration on intestinal barrier function. Twenty healthy participants underwent sauna dehydration, leading to a 3% body weight loss. The results showed increased intestinal permeability without significant damage to intestinal cells. However, markers of inflammation and bacterial translocation, such as IL-6, IL-8, and lipopolysaccharide-binding protein, were elevated. The study suggests that sauna dehydration can alter gut health, emphasizing the need to avoid dehydration during sauna use to protect intestinal function.
Wearing Shoes
This article from Heavenly Heat Saunas explains why wearing shoes in sauna is not recommended. Shoes can damage the sauna floor and bring in dirt or debris, affecting cleanliness. They also insulate the feet, reducing the sauna’s heat effectiveness. To ensure a hygienic and relaxing experience, it’s best to go barefoot or wear appropriate footwear like flip-flops. Avoiding shoes helps maintain a clean environment and enhances the benefits of your sauna session. By keeping the sauna environment clean and comfortable, you’ll enhance both your physical and mental well-being during sessions.
Alcohol Consumption
An analysis, The Sauna and Alcohol, examines the risks of combining alcohol consumption with sauna use. It highlights that alcohol is a significant factor in many sauna-related accidents, such as heat stroke, fainting, and even drownings. The study points out that alcohol impairs the body’s ability to maintain blood pressure, increasing the likelihood of orthostatic hypotension, which can lead to fainting and injuries. Furthermore, alcohol intoxication, particularly during a hangover, can trigger cardiac arrhythmias, and the sauna’s heat may intensify this risk. The analysis strongly advises against consuming alcohol before or during sauna sessions due to these serious health hazards.
Eating Heavy Meals
It’s best to avoid heavy meals before or during sauna use for several reasons. After eating a large meal, your body focuses blood flow on digestion, which can lead to discomfort if you enter a sauna. The heat in the sauna can divert blood away from the stomach, causing indigestion, bloating, or nausea. Additionally, the energy required for digestion combined with sauna heat can put strain on the body, increasing the risk of dizziness or fainting. To fully enjoy the sauna’s benefits, such as relaxation and detoxification, it’s recommended to wait at least 30 minutes to an hour after eating before entering.
Taking Electronics
It’s important to avoid taking electronics into a sauna for several reasons. First, the high heat in saunas can damage electronic devices, causing them to overheat and potentially malfunction. Most electronics, like smartphones, tablets, and laptops, are not designed to withstand the extreme temperatures, and prolonged exposure can lead to permanent damage. Additionally, the high humidity in a sauna, especially in steam rooms, can cause moisture to seep into devices, potentially corroding internal components or causing short circuits. There’s also a safety risk, as the combination of heat, moisture, and electronics could increase the chances of electrical malfunctions or even fires. Lastly, bringing electronics into a sauna can distract from the primary purpose of the space—relaxation and wellness. To fully benefit from the sauna’s calming effects, it’s best to leave your devices outside.
Ultimately, while saunas offer numerous health benefits, such as muscle relaxation, stress relief, and improved circulation, certain precautions should be taken to ensure a safe and effective experience. It is important to avoid overheating by limiting sauna time, especially for individuals with heart conditions. Dehydration should also be prevented, as it can negatively affect gut health and overall wellness. Additionally, wearing shoes in the sauna can compromise cleanliness and reduce the sauna’s effectiveness, so it’s best to go barefoot or wear appropriate footwear. Alcohol consumption and heavy meals before sauna use can lead to serious health risks, such as dizziness and cardiovascular issues.