Taking regular sauna sessions can have a range of physical and mental health benefits, so it's no wonder that they're becoming increasingly popular. But how often should you use a sauna?

The answer isn't straightforward, as there are many factors to consider. For instance, if you're looking for improved athletic performance or weight control, you may need more frequent visits than someone just looking for stress relief.

Additionally, your current state of health and other lifestyle habits, such as diet and exercise, will also influence the frequency with which you should take saunas.

In this article, we'll look at some key considerations when deciding how often to use a sauna, as well as what to expect from your first experience. Let's go full steam ahead ...

How Often Should You Visit a Sauna?

The frequency of your sauna visits will depend on your INDIVIDUAL comfort level and desired results. Generally speaking, it's recommended that you use the sauna 1-3 times per week for no more than 20 minutes at a time. You can also try interval sessions if you prefer.

Whether you visit an infrared sauna or a Finnish sauna, the temperature and humidity levels can be quite DIFFERENT. If you're new to the sauna, it's best to start with a lower heat setting, as too high of temperatures may cause discomfort or even dizziness.

A recent study found frequent sauna sessions, as much as 4-7 times per week, can help IMPROVE cardiovascular health and reduce the risk of stroke [1]. However, it's important to be aware that too much heat exposure can have adverse effects, so do what feels comfortable for you.

How Long Should You Stay In a Sauna?

Most people find that 15-20 minutes is enough time to reap the benefits of a sauna steam room. When you're just starting out, it's best to begin with SHORTER sessions and increase the length as your tolerance increases.

For those looking to reap the most therapeutic benefits, try INTERVAL sessions. This means alternating between 15 minutes of sitting in the sauna and 5 minutes of cooling off outside.

Studies suggest that this type of SAUNA session may be more beneficial in terms of improved cardiovascular performance and enhanced IMMUNITY [2].

Pro Tip: Take regular breaks so your body can cool down and avoid overstraining yourself.

What Time Of Day Is Best To Use The Sauna?

When it comes to the time of day, it's important to listen to your body and do what feels best for YOU. Some people find that taking a sauna in the morning helps them feel energized for the rest of their day, while others prefer an evening session for relaxation and stress relief.

Most experts recommend avoiding extended periods of time in the sauna before going to bed as it can disrupt your sleep cycle.

Benefits Of Using A Sauna

Beyond relieving stress and improving circulation, there are many significant health benefits of FREQUENT sauna use. Let's take a look at just a few of them:

Physical Benefits

• Improved cardiovascular performance
• Detoxification & improved immune system
• Relief from muscle pain and aches
• Reduce the risk of stroke
• Lower blood pressure

Mental Health Benefits

• Reduced stress and anxiety levels
• Increased mental clarity and focus
• Boosted mood and sense of well-being

Possible Risks Associated With Using A Sauna

Using a sauna is generally safe, but there are some risks associated with too long or too frequent use. Possible side effects can INCLUDE dehydration, heat stroke and dizziness; let's take a closer look:

Dehydration

It is important to stay HYDRATED when using a sauna. Drink plenty of water before, during and after your session.

Heat Stroke

Make sure you don't get too hot. Take regular BREAKS to cool down, and if you feel unwell, leave the sauna immediately.

Dizziness

If you experience dizziness, take a break and cool down BEFORE continuing. This can also happen if you stay in the sauna for too long.

Factors To Consider When Deciding How Often To Use A Sauna

When deciding how often to use a sauna, there are several factors you should take into consideration.

Frequency and Duration

First, think about your ideal frequency and duration of use. Generally speaking, it's RECOMMENDED that you use the sauna 1-3 times per week for no more than 20 minutes at a time. You can also try interval sessions if you prefer.

Age and Health Conditions

Next, consider any age or health-related conditions that may influence how often you should visit the sauna. For example, those with cardiovascular issues or other health concerns may need to wait LONGER in between sauna visits or even avoid them altogether.

Pro Tip: It's always important to listen to your body and consult your doctor before using a sauna.

Are There Any Specific Rules or Etiquette That Should Be Followed When Using A Sauna?

Here is a list of rules and etiquette to follow when using a sauna:

• Respect the privacy and personal space of other people in the sauna.
• Avoid being too loud or engaging in activities that may disturb others.
• Shower before use to reduce sweat contamination.
• Use a towel on the benches and floor of the sauna.
• Stay hydrated while using the sauna to avoid dehydration.
• Wear appropriate clothing that doesn't restrict your movement.
• Leave any food or drinks outside of the sauna.
• Avoid using oils, lotions and fragrances to prevent skin irritation.

Frequently Asked Questions

Can Children Use A Sauna?

Absolutely, children can enjoy sauna time - provided that appropriate safety measures are taken to guarantee the temperature is not too extreme, and elements such as cedar wood or particular stones are avoided.

Can I Take A Sauna Every Day?

Definitely, taking a sauna daily is an excellent way to relax and rejuvenate, as long as the heat level is set at an enjoyable temperature. Of course, making sure that you take breaks regularly while in the sauna will ensure not only your safety but also maximize its benefits for you.

Is It Ok To Drink Alcohol Before Or After a Sauna?

Abstaining from alcohol consumption before or after a sauna session is highly recommended, as it impairs your judgment and puts you at greater risk of dehydration.

How Do You Properly Cool Down After a Sauna Session?

To maximize the potential health benefits of a sauna bath, slowly and gradually make your way out when it's time to leave. Don't forget to replenish yourself with sufficient water before taking an energizing cold shower or bath afterwards.

Can I Bring My Phone In A Sauna?

We recommend leaving your phone outside the sauna to avoid any damage. That way, you'll also enjoy a fully relaxed and distraction-free experience.

Is It Ok To Sauna On An Empty Stomach?

Yes, it is perfectly safe and actually recommended to use a sauna on an empty stomach. In fact, this will further help you take full advantage of its potential benefits.

Conclusion

Sauna therapy offers many health benefits and can be a great way to relax and unwind.

Remember to take into account key factors such as age, health conditions and your ideal frequency and duration before booking a sauna session, and always abide by the rules of etiquette when using one.

With these helpful tips in mind, you are sure to get the most out of each sauna experience.

Sources -

1. Frequent sauna bathing reduces risk of stroke. ScienceDaily. Published 2018. Accessed August 28, 2019. https://www.sciencedaily.com/releases/2018/05/180503101635.htm
2. Hussain J, Cohen M. Clinical Effects of Regular Dry Sauna Bathing: A Systematic Review. Evidence-Based Complementary and Alternative Medicine. 2018;2018:1-30. doi:10.1155/2018/1857413

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