Can you overuse the sauna?

Author: Sylvan Swaniawski  |  Last update: Friday, October 10, 2025

The result of this study suggests that excessive use of saunas can cause an increased risk of sudden cardiac death. A second study of 1628 men over 15 years demonstrated that a single session per week resulted in a 62% decrease in risk of incident stroke and stroke subtypes (ischemic and hemorrhagic).

What happens if you use the sauna too much?

While sauna bathing is generally considered safe for most people, potential risks may include dehydration and overheating. That said, it's important to follow sauna safety guidelines, such as staying hydrated and not exceeding the recommended time limits.

Can you overdo it in the sauna?

Risks associated with frequent sauna use: Overuse of a sauna can lead to dehydration, heat exhaustion, or in severe cases, heatstroke. It is important to drink plenty of water before and after using a sauna and to limit your time inside to prevent these risks.

Is it okay to do sauna everyday?

Using a sauna more than once a day can be okay for many people, but it depends on individual health, hydration levels, and tolerance to heat. Here are some factors to consider: Hydration: Make sure to drink plenty of water before and after sauna sessions to prevent dehydration.

What is the 200 rule sauna?

The "Rule of 200" in a sauna is a fundamental principle that combines temperature (measured in degrees Fahrenheit) and relative humidity (measured as a percentage) to achieve an optimal sauna environment. According to this rule, the sum of the sauna's temperature and the relative humidity should not exceed 200.

Why Dr. Peter Attia Changed His Mind About Saunas | The Tim Ferriss Show

Is 20 minutes in a sauna ok?

Getting the most out of your sauna sessions

Aim for four to seven 20-minute sessions per week in a sauna heated to around 80° to 100° Celsius (176° to 212° Fahrenheit). This frequency has been shown in research to offer the most health benefits—but even just 2 to 3 times a week can be beneficial!

How many calories does a sauna burn?

On average, 73-134 calories were burned per 10-minute session, totaling 400 calories during a 1-hour period. It's important to note that this study had cooldown periods between sessions and used sedentary individuals with higher body mass and lower heat tolerance, who tend to burn more calories during a sauna session.

Should I cold shower after sauna?

Because you sweat during your session and toxins are released, having a shower after your sauna will help to cleanse the skin and close pores. A cold shower after your sauna can also activate cold shock proteins in the body, which may help assimilate fat for weight loss.

How long to stay in the sauna for detox?

Knowing how long to sit in sauna for benefits is crucial to ensuring safe and effective results. While the optimal duration may vary depending on individual factors and sauna types, a general guideline of 15-30 minutes per session, 2-4 times per week, is a good starting point.

What are the negatives of a sauna?

Although sauna bathing does not cause drying of the skin-and may even benefit patients with psoriasis-sweating may increase itching in patients with atopic dermatitis. Contraindications to sauna bathing include unstable angina pectoris, recent myocardial infarction, and severe aortic stenosis.

Is it OK to have 2 saunas a day?

Sauna Usage: Finding the Sweet Spot

Duration Matters: While 20-minute sessions are standard, if you're planning to use the sauna twice a day, aim for shorter sessions of 5-10 minutes each. Frequency is Key: To achieve optimal benefits, aim for sauna sessions three to four times a week.

How can I maximize my sauna results?

How to get the most out of your sauna:
  1. Shower before and after using your sauna.
  2. Maximize skin exposure to heat.
  3. Maintain a regular schedule and routine.
  4. Exfoliate and boost circulation to the skin.
  5. Stay hydrated.
  6. Stretch out or lay down.

Do saunas really sweat out toxins?

One is that sweating can remove toxins from the body. It's true that sweating occurs during sauna use, but there is no scientific research that proves sweating detoxifies the body. Toxins such as alcohol, mercury, and aluminum are mainly removed by the kidneys, liver, and intestines.

Do saunas burn fat?

Saunas themselves do not directly burn fat. The weight loss observed after a sauna session is primarily due to water loss through sweating, which is temporary and regained upon rehydration. With that being said, there are a few ways that saunas can have indirect benefits that may support weight loss or body mass loss.

What not to do after sauna?

After the end of the sauna session, you should not clean yourself with shower gel or soap, just apply some lotion.

Is sauna good for skin?

Saunas induce sweating, a natural process that helps the body eliminate toxins. As pores open up in response to heat, impurities are released, promoting a thorough skin cleansing- which can contribute to a clearer complexion and improved skin health.

How long before bed should I sauna?

If you want to get the best out of your sauna time for your sleep therapy needs, start by going to the sauna before bed. Ideally, step in for a sauna session 15 minutes prior to bedtime. This will raise your body temperature to the right degree range for promoting muscle relaxation and sleep-inducing response.

How long should you sit in a sauna?

For most people, 15 to 20 minutes is the sweet spot for taking advantage of a sauna's benefits. Saunas generally operate between 150°F and 195°F, which may sound intense, but the dry heat helps your body adjust relatively quickly.

What is the best drink in the sauna?

Take with you herbal tea, fruit juice, kvass and still mineral water. All drinks should be served at room temperature with the exception of tea, which can be drunk hot or warm. During the sauna session When a bather sweats in the steam room they release toxins and a substantial amount of water and body salts.

Should you go into a sauna wet or dry?

Before entering the sauna

In fact, the only rule is that you enter the sauna with clean, showered and preferably dry skin. You can go to the swimming pool first, but it is necessary to dry well afterwards, before entering the sauna, so that the sweating effect starts earlier and is stronger.

Is it better to go to the sauna before or after a workout?

Still, if you do want to hop in the sauna before or after a workout, experts typically suggest doing so afterward. In some cases, a pre-workout sauna might alleviate a little joint or muscle stiffness before exercise, but preliminary studies point to greater recovery benefits from post-exercise saunas.

Can you track sauna on an Apple Watch?

Can your Apple Watch accurately track calories burned in a sauna? Technically, yes—but don't expect it to be precise. The Apple Watch uses heart rate sensors to estimate calorie burn.

Does Planet Fitness have a sauna?

Planet Fitness, known for its affordability and judgment-free environment, does not offer saunas at any of its locations. This decision is largely driven by the gym's business model, which focuses on providing essential workout equipment and maintaining low membership costs.

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