Like cold plunging, sauna use isn\u2019t suitable for everyone, however. If you have any heart, kidney, blood pressure, or respiratory concerns or are pregnant, you should avoid the sauna, for example. If you are unsure, you should always consult your doctor before use. And regardless of your level of sauna experience, if you feel lightheaded, nauseous, or uncomfortable in any way, you must leave the sauna immediately to avoid overheating or dehydration.<\/p>\n
Traditional Sauna Vs. Infrared Sauna<\/p>\n
How long you spend in a sauna also depends on what type of sauna you have, be it a traditional dry sauna, infrared sauna, or perhaps a steam sauna. The temperature of your sauna also matters, as the higher the temperature or humidity, the less time you can safely stay inside.<\/p>\n
The two most popular sauna options include the traditional Finnish-style dry sauna that functions on high heat with low humidity at around 160 to 200 degrees Fahrenheit (70 to 100 Celsius). A typical session can last around eight to 10 minutes and is widely recommended three to four times a week for general health and relaxation. Pure Saunas<\/a> suggests capping your sauna session at 20 minutes. Longer than that can lead to dehydration or overheating.<\/p>\n Meanwhile, an infrared sauna uses infrared light to heat the body at lower temperatures between 120 and 150 Fahrenheit (50-65 C). As the heat feels milder, Pure Saunas suggest a time range between 20 and 30 minutes. While experienced sauna users may be able to go to 30 minutes, it\u2019s safer to keep to sessions under 20 minutes.<\/p>\n The Benefits of Heat and Movement<\/p>\n Aside from counting down the minutes on the sand timer, there\u2019s another way to \u201cbe\u201d while in a sauna. Space may limit you, but gentle intentional stretching in the sauna not only feels great but can be beneficial. A study by Harvard Medical School<\/a> found that a hot yoga flow may even ease depression, for example, which is an indication of how well heat and movement go together.<\/p>\n