Installing a bespoke home sauna can be a great way to relax and unwind after a long day. However, it's vital to know how to use your sauna safely to get the most out of the experience.
By following a few simple safety tips and precautions, you can enjoy the benefits of your home or outdoor sauna without any worries. Our tips and advice will help you stay comfortable while avoiding potential health risks while maximizing the benefits.
Preparing for a Safe Sauna Session
When preparing for a sauna session, your safety depends on understanding key basics, knowing your health status, and preparing your body properly. Effective use can boost your mood, ease muscle tension, and improve circulation. With the right precautions, you'll be able to make your sauna sessions a regular part of your self-care routine.
Understanding Sauna Safety Basics
You should be fully aware of the recommended time limits for custom home sauna use as most experts suggest 15-20 minutes per session. This can be adjusted by paying attention to how you feel. If you get dizzy, you should exit the sauna immediately.
Always ensure you check the sauna temperature before entering. It should be between 150°F and 195°F (65°C to 90°C), and enduring higher temperatures can be dangerous.
It is highly recommended that you never use the sauna alone and have friends or family nearby in case of emergencies Also remember to remove metal jewelry before entering as it can heat up and burn your skin.
Assessing Personal Health and Conditions
If you have a history of health issues then you should consult with your doctor before using a sauna, this is especially the case for health problems, high blood pressure, or if you are pregnant. Some medications can affect how your body handles heat so ask if saunas are safe to use with your current medication.
Some people are more sensitive to high temperatures than others so be aware of your heat tolerance when using a sauna regularly. Furthermore, if you feel unwell, wait until you're better before using the sauna.
Pre-Sauna Hydration and Nutrition
Drink plenty of water before your sauna session. As a rule, aim to drink at least 2-3 glasses in the hour before you start. Bring a water bottle into the sauna and sip water during your session to stay hydrated. Also, consider having a sports drink after your sauna to replace lost electrolytes.
Don't eat a heavy meal right before entering a sauna, instead eat a light snack and give your body time to digest. Be responsible and always avoid alcohol before and during sauna use as it can increase your risk of dehydration and overheating.
During Your Sauna Session
Taking the proper precautions during a sauna can help you stay safe and enjoy the maximum benefit. This includes paying attention to your body, managing time and temperature, and following key safety practices.
Monitoring Temperature and Time
It is essential that you always keep an eye on the sauna temperature and that it is never higher than 195°F (90°C). Most saunas work best between 150-175°F (65-80°C, providing the full benefit without presenting any health risks.
Before entering, you should set a timer for your session, starting with 5-10 minutes and working up to a maximum of 15-20 minutes when you have built up tolerance. Always leave the sauna if you feel uncomfortable and take breaks between sessions. Breaks allow your body to cool down, so take at least 10-15 minutes before going back in, and make sure to hydrate.
Recognizing Signs of Heat Exhaustion
Heat exhaustion can be very dangerous so it is important to know the signs so you know when to end your sauna session.
Common symptoms of overheating include:
- Dizziness or light-headedness
- Nausea
- Headaches
- A rapid heartbeat
- Muscle cramps
If you notice any of the above symptoms you need to exit the sauna right away, drink water, and cool off. Sweating is normal but you should stop if you feel faint or notice any signs of discomfort. Going forward, it may also be a good idea to reduce the amount of time spent in the sauna, possibly limiting sessions to under 5 minutes.
Safe Practices Inside the Sauna
Below is a summary of best practices to adhere to when inside the sauna so you can enjoy safe, regular sessions.
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Drink water before, during, and after your sauna session. This helps prevent dehydration.
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Don't consume alcohol before or during sauna use as it can increase your risk of fainting.
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Remove any metal jewelry as it can quickly heat up and burn your skin.
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Sit on a towel for comfort and hygiene and use a second towel to wipe off sweat.
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Don't pour water on sauna rocks if you have an infrared sauna as this can damage the heaters.
- Breathe normally and relax and don't do any strenuous exercise in the sauna.
Conclusion
Saunas offer many health benefits but also carry an element of risk. However, by following the best practices and advice outlined in this article, you and your friends and family can enjoy your home sauna regularly without any health concerns.
Whether you are interested in an indoor sauna or an outdoor/ backyard sauna, we’ll help design a custom solution that suits any home. Book a sauna design consultation today!
