Taking the time to sit in a sauna can be a great way to decompress after a grueling workout or even a stressful day.
While in the sauna, you can increase relaxation by reading your favorite book, listening to a motivational podcast, or simply closing your eyes, breathing deeply, and sweating away stress.
Saunas are commonly found in gyms and spas, but you can purchase one for your home.
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Sauna offers health benefits, but it's also important to consider the risks.
- What are the different types of saunas?
- What are the health benefits of using a sauna?
- How long is it safe to stay in the sauna?
- Are there any risks of using a sauna that I should be aware of?
Sauna has many health benefits, but it also poses risks if not used properly or if used with certain underlying health conditions. (iStock)
1. What are the different types of saunas?
A sauna is “a specific room heated to about 150 to 195 (F) degrees, and where the temperature and humidity of the room can be controlled by spraying water on rocks in the heater/stove,” according to the North American Sauna Society website.
Some of the most common saunas are wood-burning saunas, electrically heated saunas, artificial saunas, smoke saunas, steam rooms, and infrared rooms.
In general, many of the health benefits are consistent no matter what type of sauna you use.
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“While many benefits overlap, steam may be best for respiratory issues, and far infrared for weight loss and recovery,” Dr. Brooke Jeffy, a board-certified dermatologist in Scottsdale, Arizona, and founder of youth skincare brand BTWN, told Fox News Digital via email.
2. What are the health benefits of using a sauna?
There are several different health benefits that are associated with sauna use.
“Both steam and dry saunas can have beneficial effects on respiratory conditions, cardiovascular disease and dementia,” Jeffy said.
“They also help relieve muscle and joint stiffness and improve skin circulation. Both steam and infrared saunas have beneficial effects on blood pressure. Infrared saunas can enhance weight loss when combined with exercise and improve muscle recovery.”
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According to Jeffy, it doesn't matter what time you use the sauna. Sweating in the morning or relaxing in the sauna before bed can be beneficial to your health.
Many people also choose to go to the sauna after exercising.
“Post-workout sessions help improve weight management and muscle recovery,” Jeffy said.
It is common to sit in a sauna after completing a workout. (iStock)
3. How long is it safe to be in the sauna?
When you are in a sauna, be sure to keep track of how long you have been inside.
Many gym saunas have a clock, so there is no need to bring your phone inside, which could cause it to overheat.
If a stopwatch or watch is not available, be sure to carry one with you or set an alarm to go off so you know when it's time to leave.
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“The maximum time you can spend in the dry sauna or steam room is about 15 to 20 minutes,” Jeffy explains. “The infrared sauna can be used for longer, between 20 and 40 minutes.”
4. Are there any risks in using the sauna that I should be aware of?
While there are benefits to using a sauna, there are also risks that you should be aware of if you decide to add it to your routine.
Risks include dehydration, heat exhaustion and stroke, according to Jeffy.
Make sure to drink water to stay hydrated while in the sauna. (iStock)
To avoid possible dehydration, bring a bottle of water with you to the sauna.
If you are not already using the sauna regularly, consider a slow progression to allow your body to adapt and begin slowly increasing the amount of time you spend in the sauna.
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Finally, if you are pregnant, sick, intoxicated or prone to dizziness, you should not use the sauna, according to Jeffy.
“You should not use a sauna if you have had a recent heart attack or have a history of angina, aortic stenosis or congestive heart failure,” Jeffy added.
