Infrared saunas offer numerous health benefits, from relaxation and improved circulation to detoxification and muscle recovery. To ensure you get the most out of each session, it’s essential to prepare properly, follow best practices, and adopt post-session care habits.
1. Stay Hydrated Before, During, and After
Hydration is key to enjoying the full benefits of an infrared sauna. The heat causes you to sweat more than usual, leading to the loss of fluids and electrolytes.
- Before: Drink water at least 30 minutes before your session to prepare your body for the upcoming sweat.
- During: Keep a water bottle nearby and sip occasionally to stay hydrated.
- After: Replenish lost fluids with water or an electrolyte-rich drink. Coconut water is a great natural option.
2. Dress Comfortably
Your clothing choice plays a significant role in your comfort and overall experience. Infrared saunas work best when your skin can absorb the infrared heat directly.
- Wear lightweight, breathable clothing, or opt for a towel.
- Avoid wearing jewellery or accessories, as they may heat up and cause discomfort.
3. Start with Shorter Sessions
For beginners, it’s crucial to ease into using infrared saunas. While the recommended session length is typically 20–45 minutes, starting small is better.
- Begin with 10–15 minute sessions at a lower temperature (around 50°C–60°C).
- Gradually increase the time and temperature as your body adjusts.
- Listen to your body and exit the sauna if you feel dizzy or light-headed.
4. Set the Right Temperature
Infrared saunas allow you to control the temperature to tailor the experience to your comfort level.
- For beginners: Start with a lower temperature (50°C–60°C).
- For regular users: Aim for a range between 60°C and 75°C.
- Avoid pushing the temperature too high, as this can lead to overheating and discomfort.
5. Create a Relaxing Environment
Enhance the tranquillity of your sauna experience by creating a calming environment.
- Play soothing music, nature sounds, or guided meditations.
- Use dim lighting or LED chromotherapy lights if available in your sauna.
- Incorporate aromatherapy by adding essential oils like lavender or eucalyptus.
6. Focus on Breathing
Deep breathing can amplify the relaxation benefits of an infrared sauna session.
- Inhale deeply through your nose, hold for a few seconds, and exhale slowly.
- This practice promotes oxygen circulation and enhances the detoxification process.
7. Use the Time Wisely
Infrared sauna sessions are an excellent opportunity to practise mindfulness or light activities.
- Meditate, read a book, or listen to a podcast.
- Perform gentle stretches to release tension and improve flexibility.
8. Post-Session Care: Cool Down Gradually
After your session, avoid jumping into a cold shower immediately. Allow your body to cool down gradually.
- Sit in a cool, comfortable space for 5–10 minutes.
- Once cooled, take a lukewarm or cool shower to rinse off the sweat and toxins.
9. Replenish Nutrients
Sweating can deplete essential minerals, so refuelling your body is important.
- Snack on potassium-rich foods like bananas or avocados.
- Consider adding magnesium supplements to your diet for muscle recovery.
10. Maintain a Regular Routine
Consistency is key to maximizing the long-term benefits of infrared saunas.
- Start with 2–3 sessions per week, gradually increasing to 4–5 sessions if desired.
- Space out sessions to give your body ample time to recover.
11. Pay Attention to Your Body
Listening to your body is the most important part of any wellness routine. Pay attention to how you feel during and after your sauna session.
- If you feel dizzy, nauseous, or overheated, exit the sauna immediately.
- Consult with your doctor if you have pre-existing medical conditions before starting infrared sauna use.
12. Avoid Overeating or Fasting
Timing your meals around your sauna session can significantly impact your comfort.
- Avoid heavy meals right before your session, as digestion and heat don’t mix well.
- At the same time, don’t enter the sauna on an empty stomach. A light snack beforehand is ideal.
13. Keep the Sauna Clean
Maintaining a clean sauna is crucial for a hygienic and pleasant experience.
- Wipe down surfaces after each use to remove sweat and bacteria.
- Use a clean towel to sit on during your session.
Final Thoughts
Infrared saunas are a fantastic tool for improving physical and mental well-being, but their effectiveness depends on how you use them. By following these tips—staying hydrated, starting slow, creating a calming environment, and prioritising post-session care—you can maximise your benefits and enjoy a safe, rejuvenating experience every time. Remember, consistency and mindfulness are your best allies in making infrared saunas an integral part of your wellness routine.