Checklist for Safe Infrared Sauna Sessions
Infrared saunas can boost circulation, aid in recovery, and mimic low-intensity exercise, but safety is key. Follow these steps for a safer, more effective session:
Consult Your Doctor: If you have medical conditions like heart issues, diabetes, or use implants, get medical advice first.
Stay Hydrated: Drink water 30–60 minutes before, during, and after. Avoid alcohol and heavy meals.
Prepare Properly: Shower beforehand, avoid skin products, and remove jewelry or metal items.
Start Slow: Begin at 110°F–120°F for 5–10 minutes and gradually increase over time.
Listen to Your Body: Exit immediately if you feel dizzy, nauseous, or unwell.
Cool Down and Recover: Rest for 10–15 minutes post-session, shower, and rehydrate with water or electrolytes.
Clean and Maintain: Wipe down surfaces, inspect equipment, and keep your sauna in good condition after every use.
Prioritize your health by following these steps and monitoring your body's response. Safe sauna habits ensure maximum benefits without unnecessary risks.
7-Step Infrared Sauna Safety Checklist: Before, During, and After Your Session
Health Checks Before Your Session
Talk to Your Doctor First
Before stepping into an infrared sauna, it’s wise to check with your doctor, especially if you have any medical conditions. Heat stress can elevate your heart rate and cardiac output significantly.
For those with cardiovascular concerns - such as hypertension, low blood pressure, congestive heart failure, or heart rhythm issues like atrial fibrillation - consultation with a physician is crucial. Dr. Ashish Sharma, a board-certified internal medicine physician, emphasizes:
"People with cardiovascular diseases, or underlying heart arrhythmia such as atrial fibrillation, should talk with their doctor before using a sauna."
Certain chronic conditions that affect your ability to sweat, like Multiple Sclerosis, Central Nervous System tumors, or diabetes with neuropathy, can make it harder for your body to handle heat. Similarly, individuals with hemophilia or other bleeding disorders should avoid infrared saunas altogether, as heat-induced vasodilation can increase the risk of bleeding.
Medical implants and devices also require extra caution. While metal implants typically reflect infrared waves, you should stop immediately if you feel any discomfort. Pacemakers and defibrillators might interact with magnets in some sauna designs, so it’s best to proceed carefully. Silicone implants, although not at risk of melting, can absorb heat, so discussing sauna use with your surgeon is advisable.
If you’re taking prescription medications - like diuretics, beta-blockers, barbiturates, or antihistamines - know that these can impair your body’s ability to regulate heat, raising the likelihood of dehydration or heat stroke. Pregnant women should also consult their OB-GYN, as high core temperatures can pose risks to fetal development.
When to Skip the Sauna
There are times when it’s better to skip the sauna altogether. If you have a fever, an active infection, or are recovering from a recent injury, your body is already under stress, and additional heat could delay healing.
For acute joint injuries, wait at least 48 hours or until swelling has gone down. Similarly, avoid saunas if you’ve recently undergone skin treatments like waxing, dermaplaning, or chemical peels to prevent irritation.
Never use a sauna if you’re intoxicated or hungover. Alcohol disrupts your body’s ability to regulate heat, increases heart rate, and impairs judgment - factors that have been linked to nearly half of sauna-related deaths in Finland. SaunaCloud strongly cautions:
"Alcohol impairs your body's ability to handle heat, elevates your heart rate, and dulls judgment. Saunas and booze don't mix."
Drink Water Before You Start
Hydration is key before using a sauna. Start drinking water 30 to 60 minutes before your session to minimize the chances of dizziness or fatigue afterward. Have at least one full glass of water before stepping in. If you tend to sweat a lot, consider replenishing electrolytes with options like coconut water to maintain a healthy balance of sodium, potassium, and chloride.
Avoid heavy meals and alcohol for at least two hours beforehand, as these can increase dehydration and nausea risks. Infrared heaters generally take about 15 minutes to reach their peak, giving you enough time to hydrate and get ready.
Preparation and Hygiene Steps
Shower and Clean Up First
Start with a warm shower to wash away oils, lotions, or any products on your skin. These substances can react with high heat, potentially causing irritation or rashes. Plus, having clean skin helps your body sweat more efficiently. Aim to shower about 30–60 minutes before your session.
When it comes to clothing, stick to minimal options like a swimsuit or a cotton towel. Thick or synthetic fabrics can block infrared rays, while natural materials allow better light penetration. Some people even prefer going without clothing for maximum exposure, as near-infrared light doesn't pass through fabric.
After your shower, make sure to remove any accessories that could conduct heat.
Take Off Jewelry and Metal Items
Before entering the sauna, take off all jewelry, glasses, and wearable devices. Metal heats up quickly and can become hot enough to burn your skin. Alex Tyson from Found - Space explains:
"Infrared light can heat up metal accessories, including rings, earrings, and watches, making them uncomfortably hot when in direct contact with your skin".
There have been incidents highlighting the risks of wearing metal in a sauna. For example, in September 2023, a sauna user named Sofie Natalia suffered burns after wearing silver earrings during a session at the Othership bathhouse in Toronto. Although the pain started during the session, the burn became more severe hours later. Similarly, electronics like smartwatches or fitness trackers can overheat or release harmful gases when exposed to extreme heat.
Bring Clean Towels
Pack two to three clean towels for your session. Use one to sit on, which will absorb sweat and protect the wood from moisture. A second towel can be handy for wiping your face and body during the session. If you’re concerned about slipping, place a third towel on the floor for extra safety. White towels are a smart choice since they can be bleached for thorough cleaning.
Also, bring a BPA-free water bottle to stay hydrated. Cheap plastic bottles can release toxins when exposed to heat, so it’s worth investing in a high-quality option. After your session, use a fresh towel for your shower and change into loose, comfortable clothing.
Are Infrared Saunas Safe?
https://youtu.be/Oq7-IEvxqNI?si=kunWI7hJ3qGs6YfM
Safety Tips During Your Session
Once you've completed your safety checks and preparation, it's time to focus on staying safe and comfortable during your sauna session. Here are some practical tips to guide you.
Choose the Right Temperature and Duration
Start slow. Begin with 5–10 minutes at a temperature of 110°F–120°F to allow your body to ease into the experience. Dr. Melissa Young from Cleveland Clinic recommends:
"Start at something like 110 degrees for five to 10 minutes. See how you feel, then build from there."
As you get used to the heat, you can gradually increase the temperature. However, keep your sessions under 30 minutes and avoid exceeding 160°F - higher temperatures can lead to heat stroke or dehydration. For the best experience, preheat your sauna by turning it on about 15 minutes before you start, so the heaters are fully warmed up . Remember, staying hydrated is crucial as you adapt to the heat.
Keep Drinking Water
Hydration doesn't stop at pre-session prep - it’s an ongoing priority. Keep a BPA-free water bottle within reach and sip water regularly throughout your session. Sweating causes significant fluid loss, so replenishing is essential. For longer sessions, consider adding electrolytes to your drink or hydrating with coconut water afterward to restore lost minerals .
Listen to Your Body
Pay close attention to how you feel during your session. If you experience dizziness, nausea, a rapid heartbeat, or any discomfort like chest pain, difficulty breathing, confusion, or visual disturbances, leave the sauna immediately. Dr. Amy Zack, a Family Medicine Provider, emphasizes:
"If you're feeling unwell, feeling dizzy, feeling weak, feeling like it's hard to breathe or uncomfortable, you should exit the sauna and seek medical help."
Your heat tolerance can vary from day to day, depending on factors like hydration, sleep, and overall health. Don’t force yourself to stick to a specific time goal - it's more important to listen to your body. After exiting, rest in a cool area until your heart rate normalizes, then take a shower to complete your cool-down process. This measured recovery helps your body adjust and enhances the benefits of your session.
After Your Session: Cool Down and Recover
Cool Down Slowly
After a sauna session, your body needs time to gradually return to its normal state. Step out of the sauna and relax in a cool, comfortable spot for about 10–15 minutes before showering or getting dressed. During this time, let your body cool naturally - avoid toweling off immediately to allow for gradual evaporation. Ideally, your cooling down period should last as long as, or longer than, your warm-up.
When you're ready to shower, wait at least two minutes after exiting the sauna. Start with a gradual, cool-to-warm rinse, beginning with your feet. This helps stabilize your blood pressure and allows your body to adjust its temperature without any sudden shocks. It's best to avoid any strenuous activities following your session.
Rehydrate and Eat Something Light
Once you've cooled down, it's time to replenish the fluids and nutrients your body lost during the session. Drink at least one full glass of water right after your sauna session and continue hydrating over the next several hours. To fully replace the fluids you lost, aim to drink about 1.5 times the amount of sweat you think you shed. Room temperature water is ideal, as it's absorbed more effectively than ice-cold water.
To restore minerals, try coconut water or an electrolyte-infused drink. You can even make your own recovery drink by mixing 3 cups of purified water, 1/2 cup citrus juice, 1 tablespoon of raw honey, and 1/4 teaspoon of Himalayan salt. Pair this with a light, salty snack - think pretzels, crackers, or cheese - to help replenish sodium levels. These wellness services help your body rehydrate and regain balance.
Watch for Warning Signs
Pay close attention to how you feel after your session. If you experience dizziness, lightheadedness, nausea, headaches, or a rapid heartbeat, stop and seek medical attention immediately. Dr. Ashish Sharma, a board-certified internal medicine physician, advises:
"If you experience symptoms of dizziness or light-headedness, stop your session immediately. ... this can be a sign of dehydration or other medical complications."
Be mindful of signs of overexertion, such as extreme fatigue, a "crashed" feeling later in the day, ongoing exhaustion, irritability, or trouble sleeping. If these symptoms persist even after resting and rehydrating, reach out to your doctor. While your body will adapt to sauna use over time, it's always better to cut a session short if you're feeling uncomfortable rather than pushing yourself too far.
Cleaning and Maintenance Checklist
Clean After Each Use
Once your session is complete and the sauna has cooled down, cleaning it properly is crucial for both safety and longevity. Let the sauna cool for about 30–60 minutes before starting. Some manufacturers suggest unplugging the unit during cleaning for added safety. Once it’s ready, wipe down all surfaces - including benches, backrests, walls, and floors - using a damp microfiber cloth. Immediately dry these areas with a clean towel to avoid moisture buildup. For glass doors and windows, a mix of white vinegar and water (1:1 ratio) or a glass cleaner works well to remove smudges and fingerprints. To finish, prop the door or roof vent open for 10–15 minutes to circulate fresh air and help any remaining moisture evaporate.
Keep Floors and Benches Clean
Sweeping or vacuuming the floor after each session keeps dirt and debris in check. To protect benches and flooring during use, lay down clean towels and wash them right after each session. For tougher sweat stains on wood surfaces, try a simple paste made of two parts baking soda and one part water. Let it sit for about 10 minutes, scrub gently along the wood grain, and then wipe it clean.
Inspect Equipment Regularly
When the sauna has cooled, take a moment to inspect the heater panels for dust or debris. Use a dry or slightly damp microfiber cloth to clean them, but avoid spraying water directly on the heating elements. Additionally, check the electrical connections and wiring (with the power off) for any signs of wear. Examine door seals, window gaskets, and hinges, and apply sauna-safe oil to hinges if needed. Routine checks like these help maintain efficiency and ensure a safe experience every time.
Frequency
Maintenance Task
After Every Use
Wipe down benches and walls with a damp cloth; prop the door open to air out
Weekly
Vacuum floors and crevices; clean glass doors; wipe wood surfaces with a vinegar solution
Monthly
Deep clean floors; inspect heater panels for dust; check for wood warping or mold
Seasonally
Inspect electrical connections; lubricate hinges; sand away persistent wood stains
Conclusion
Following key safety measures ensures you get the most out of your infrared sauna sessions while keeping your health a top priority.
Stay hydrated: Drink 16–20 oz of water before your session, sip water throughout, and replenish electrolytes afterward to avoid dizziness or headaches. Proper hydration is non-negotiable.
Start slow and steady. During your first week, aim for temperatures around 110–120°F and limit sessions to 10–15 minutes to let your body adapt gradually. As wellness educator Paul Check wisely says:
"Prescription is only as effective as assessment."
Pay attention to your body’s signals and adjust your sessions accordingly. Sauna Cloud warns against overdoing it:
"The biggest mistake I see people make is treating sauna sessions like a competition - pushing through discomfort to hit some arbitrary time goal. This is dangerous."
If you feel dizzy, nauseous, experience a rapid heartbeat, or feel faint, leave the sauna immediately. Spend 10–15 minutes cooling down before showering to help stabilize your blood pressure.
Finally, don’t overlook regular maintenance. Keeping your sauna in good condition ensures both your safety and the longevity of your investment. By preparing properly, listening to your body, and maintaining your equipment, you can make infrared sauna sessions a safe and effective part of your wellness routine.
For a professional, well-monitored infrared sauna experience, visit Rebalance Massage Clinic. Your well-being is their priority.
FAQs
×
Are infrared saunas safe if I have a medical condition?
Infrared saunas are generally considered safe for most healthy adults, but if you have a medical condition, there are some precautions you should keep in mind. The heat from the sauna can increase your heart rate and core temperature, which might aggravate conditions like hypertension, heart disease, or circulation issues. Additionally, certain medications - like diuretics, beta-blockers, or antihistamines - can interfere with your body’s ability to regulate heat, raising the risk of dehydration or heat-related problems. Pregnant women should be especially cautious, as a rise in core temperature can potentially affect fetal development.
Some groups, such as older adults, children, or those with sensitive skin, may be more prone to overheating, dehydration, or irritation - especially if they've recently had waxing or chemical peels. To stay safe, it’s best to consult your doctor before using an infrared sauna, particularly if you have any medical conditions or take medications. If you do decide to try it, start with shorter sessions (5–10 minutes) at a lower temperature, ideally between 104°F and 122°F. Make sure to drink plenty of water, and if you start feeling light-headed or unwell, stop immediately. At Rebalance Massage Clinic, your safety is our priority, and we encourage you to seek medical advice if you have any concerns before booking a session.
×
What’s the best way to stay hydrated before and after an infrared sauna session?
To keep yourself well-hydrated during your infrared sauna session, here are a few practical tips:
Before your session: About 30–60 minutes before stepping into the sauna, drink 8–16 fl oz of water. This preps your body without making you feel uncomfortably full. Steer clear of diuretics like coffee, energy drinks, or alcohol, as they can dehydrate you.
During your session: Keep a reusable water bottle handy (at least 16 fl oz) and take small sips if you feel thirsty. Staying hydrated during the session helps you enjoy it safely and comfortably.
After your session: Within 15 minutes of finishing, drink 16–20 fl oz of water to replenish fluids. Adding electrolytes - like a glass of coconut water or natural juice - can help restore essential minerals lost during your session.
Listen to your body. If you experience signs like dizziness or a dry mouth, adjust your water intake accordingly. Proper hydration not only keeps you safe but also helps you maximize the benefits of your sauna experience.
×
How do I properly clean and maintain an infrared sauna?
To keep your infrared sauna in top shape and maintain a clean, safe environment, stick to these straightforward tips:
Before each session: Take a quick shower and dry off to minimize dirt and sweat buildup. Lay clean towels on the bench and floor to absorb moisture during use.
After each session: Wipe down the bench, floor, and any glass surfaces with a soft cloth. For stubborn sweat marks, lightly spray a mix of water and white vinegar, then wipe it clean.
Deep cleaning: Once a week or month, give your sauna a more thorough cleaning. Start by vacuuming any dust or debris. Clean the wood surfaces using warm water and a mild, non-toxic soap. Follow up with a damp cloth to rinse, and leave the door open for a few minutes to air-dry completely.
Wood care: Sand the benches once a year to smooth out splinters or remove stains. You can also apply a sauna-grade wood oil to keep the wood in good condition.
Regular inspections: Periodically check the heating elements and electrical connections to make sure everything is working as it should.
By staying consistent with these steps, you can enjoy a clean, safe, and long-lasting sauna experience.