Traditional dry and wet saunas use heated air to raise the body’s temperatures. These saunas had to be uncomfortably hot to reach the recommended therapeutic levels. The infrared sauna has a comfortable temperature. The rays penetrate straight into the body tissues, causing you to sweat.
Infrared is the invisible part of the sun’s spectrum. Even though you do not see it, you can feel it. Infrared wavelength penetrates deeper into the body tissues and induces a detoxifying sweat. This wavelength is safe, and it is used in the NICU to keep babies warm. Sauna has numerous benefits, including reduced risk of cardiovascular deaths, increased metabolism, detoxifying, youthful skin, relaxation, stress reduction, and hormesis (the good stress). Sauna has a lot of risks associated with it. Therefore, do not go out to the sauna without learning the safety tips. Talk to your doctor about the suitability of sauna if you have underlying medical conditions, such as heart problems. Here are some of the safety tips from renowned medical organizations.
1.Dressing
The best dressing for a sauna session is your birthday suit, letting your skin sweat freely. When in a public sauna room, wrap a towel around you or wear a swimsuit produced with natural fibers. Avoid materials that will be affected by high temperatures.
If you need more cover, choose cotton fabrics. A loose-fitting short and tee-shirt or a cotton wrap will be suitable. Underwear and bra are not ideal for saunas. Sauna-suits are a terrible idea because they are made from plastic fibers that interfere with the emission of sauna heat and exhale toxic gases.
You should never wear shoes in a sauna. They hold heat and could leave you with foot infections, including athlete’s foot. Even shower shoes should not be allowed in the sauna. Remember to take off your jewelry before stepping into the sauna because metal heats up fast, and the necklace can burn your skin.
2.Timing
The average duration of staying in a sauna is 15 to twenty minutes. You shouldn’t wait for these minutes to elapse if you’re feeling uncomfortable. Step out when you start getting itchy. You should not exceed 20 minutes, even in the traditional saunas. The more you stay in the sauna, the higher the dehydration levels.
3.Cool off gradually
After steaming, rest for some minutes to allow your body temperatures to normalize. Do not head off to the swimming pool or shower, especially if you have blood pressure. A sudden change in temperatures could lead to an increase in blood pressure. Cool down in room temperatures.
4.Precautions for pregnant women
Visiting a sauna during the first trimester of pregnancy could lead to neural tube defects in infants. Pregnant women should be concerned more about the safety and not the relaxing benefits of saunas. According to the American Congress of Obstetricians and Gynecology, pregnant women should avoid sauna baths during the first trimester of the pregnancy when the child is rapidly developing. They can go to the sauna in the late stages of pregnancy, and limit their stay to less than 15 minutes.
5.Avoid alcohol
It would be best if you did not drink alcohol before getting into the sauna as it makes you sleepy, tired, and drowsy. This is dangerous as it may affect the time you spend in the sauna, leading to severe dehydration. If you are nursing a hangover from last night, it also not healthy for you to steam.
Alcohol is a dehydrating agent. It can lower your blood pressure and cause unconsciousness or dizziness in the sauna. Taking alcoholic drinks while steaming increases the risks of arrhythmia, hypotension, and even death. Alcohol also impairs your judgment and could lead you to take dangerous risks. In Finland, the consumption of alcohol is one of the contributing factors of sauna-soaking deaths.
6.Hydrate before taking a sauna
According to the Harvard Medical School, drinking a lot of water before and after the sauna bath is essential to replace the lost fluids. People with kidney diseases are at higher risks of dehydration. They should take lots of fluids before the sauna session and limit their stay to less than 15 minutes.
Do not consume sugary drinks, soda, or other carbonated drinks before the sauna appointment as they lower oxygen levels in your body.
Safety is vital in sauna rooms. If you are under any medication, consult with your doctor to ensure if it is safe for you to steam. When you get light-headed or nauseous during the sauna session, step out as this indicates the temperatures are too high or the body is detoxifying faster than it should.
Great tips James! Just wanted to add that it’s a good idea to avoid going for a sauna right after exercising. Although saunas can be extremely relaxing, it’s best to rest, hydrate yourself and get your heart rate down after exercising and only then go for a sauna.