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“Before using the sauna, make sure you’re hydrated enough that your urine is a pale yellow,” says McKinney. That’s why it’s important to hydrate prior to hitting the sauna, refrain from alcohol. Dehydrationīecause you’re sweating, you may be at risk of dehydration. Of course it's possible that using a sauna comes with risks, especially if you're doing it wrong or going too often. The study authors recommend giving it a try for a couple of sessions to see if it actually helps lessen symptoms before regularly using it as part of your treatment plan. In fact, a 2019 study showed that it can be an effective way to bring relief from lower back pain. Heat in the form of a heat pack or Epsom salt bath is often touted as a tool for relief from muscle pain or soreness, so it makes sense that a dry sauna may have similar effects. Regardless of when you go into the sauna, it’s key to be hydrated and refrain from drinking alcohol prior to your sauna session. Hitting the sauna can also be a great way decompress from the day, says McKinney, adding that many people like hitting the sauna in the evening as a way to unwind.
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Since saunas can be moist, public saunas may be a breeding ground for bacteria and mold, which could cause potential skin conditions. Speak to your dermatologist prior to using the sauna and stop if you notice any rashes or skin conditions develop. But if you have a skin condition such as eczema or psoriasis, experts caution that the sauna may aggravate your skin. Sweating can also help cleanse your pores, all of which is to say your skin may seem more clear after using the sauna. The heat of the sauna can help you slough off dry skin cells more easily, and sweating can also lead to better circulation and enhanced collagen production. Using a sauna can also be amazing for your skin, although the specifics may be up to your skin type. However, used in conjunction with a workout plan, you may find yourself being able to go harder for longer and recover more quickly than if you skipped the sauna. Because you’re not actually using your muscles the way you would be if you were working out, sauna isn’t necessarily a standalone fitness benefit. That said, time in the sauna isn’t exactly the same as a traditional sweat session in the gym. Boosts heart healthĪ sauna also may increase cardiovascular endurance, as it may lower your resting heart rate over time. One 2021 study on how saunas might extend "healthspan," or the number of years you are living with vitality, found that sauna use may actually help preserve muscle mass, as well as help guard against inflammation. Not only can using a sauna clear your mind, it could potentially help you reach your fitness goals faster, says McKinney. If you're ready to take on the heat, here are seven benefits of sauna use. You may begin with about 10 or 15 minutes at a time, and then may increase the length of your sessions based on your comfort level. “Start with taking a sauna a few times per week for three months,” suggests Samantha McKinney, R.D., a registered dietitian at Life Time, a national fitness company with over 150 locations. Ready to start your sauna journey? Take it slow in the beginning.
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"You then remove the clothing immediately following the sauna before rising off.” “I've even recommended being fully clothed when taking a sauna to allow the clothing to absorb the sweat," says Melanie Keller, N.D., a naturopathic doctor.
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You don't have to get totally naked to enjoy a sauna session either. Regardless of which you choose, make sure to follow any directions in setup and use.
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Less expensive saunas are portable tent-like structures. More expensive saunas tend to be ones that you construct within your home or outdoors. In the US, at-home sauna setups can range from around $100 to thousands of dollars depending on your choices. It’s not uncommon for coworkers to bond in a sauna the way workers in the United States hit happy hour, and many homes are built with an at-home sauna. In Finland and other Scandinavian countries, the sauna has a culturally significant role. People use saunas for different reasons, whether at home, in the spa, or in a gym locker room. It offers benefits to your skin, body, and mood. And sauna-which can be used as both a noun and a verb-doesn't just feel good. Packed with physical and mental benefits, a sauna routine can be amazing.