Sauna Safety Guidelines for a Safe and Enjoyable Experience

A relaxing sauna session can be incredibly refreshing—but did you know that improper use has led to severe injuries and even fatalities?

From heatstroke and dehydration to fire hazards, saunas come with risks that many people overlook until it’s too late. In fact, real-life cases show how ignoring basic safety rules has resulted in burns, fainting, and even tragic deaths.

I’m Ashish Agarwal, a sauna specialist and founder of HomeInDepth.com. Through years of research and hands-on testing, I’ve explored the safest ways to enjoy a sauna while minimizing risks. This guide will provide science-backed sauna safety tips to help you maximize benefits while staying safe.

DISCLAIMER: The information provided in this article is for educational purposes only and is not intended as medical advice. Always consult with a qualified healthcare professional before starting any new health regimen, including the use of saunas.

How Heat Affects the Body

Sauna sessions expose the body to high temperatures, causing significant physiological changes:

• Heart rate increases to 100-150 BPM, similar to moderate exercise.¹
• Blood circulation surges² by up to 70%, enhancing oxygen delivery to muscles.
• Core body temperature rises by ~1°C, triggering sweat production to maintain thermal balance. [1]
• Sweat loss reaches 0.5-1.0 liters per session, leading to dehydration if fluids aren’t replaced.

General Sauna Safety Rules (Essential Do’s & Don’ts)

To safely enjoy a sauna, follow these essential guidelines:

1. Limit sauna sessions:

• Traditional saunas: 15-20 minutes max.
• Infrared saunas: Up to 30 minutes.
• Steam rooms: 15-20 minutes due to high humidity.

2. Hydrate properly:

• Drink at least 500mL (17 oz) of water before and after sauna use.
• For longer sessions, replace electrolytes lost through sweat.

3. Start with lower temperatures:

• Traditional saunas: Begin at 150-160°F (65-71°C) and adjust gradually.
• Infrared saunas: Start at 120-130°F (49-54°C) to allow gradual adaptation.

4. Cool down properly:

• Do not jump into cold water immediately after a sauna. Sudden temperature changes can shock the cardiovascular system.
• Instead, sit outside the sauna for 5-10 minutes before taking a cool shower (not ice-cold).

5. Breathe correctly:

• Breathe through your nose to avoid irritation from hot, dry air.
• If the sauna feels too stuffy, leave for fresh air.

6. Use the buddy system if necessary:

• Individuals with heart conditions, diabetes, or low blood pressure should never sauna alone.
• If you experience dizziness, exit immediately and rehydrate.

7. Avoid alcohol and heavy meals before sauna use:

• Alcohol increases dehydration risk and impairs heat tolerance.
• A heavy meal before a sauna diverts blood flow to digestion, increasing discomfort.

Who Should Avoid or Modify Sauna Use?

Certain medical conditions make sauna use riskier.

High-Risk Groups

• Cardiovascular disease patients: Heat exposure raises heart rate and may strain an already weak heart.
• Pregnant women: Prolonged exposure can reduce fetal blood flow, increasing the risk of neural defects.
• People on diuretics or beta-blockers: These medications affect blood pressure regulation, increasing the risk of dehydration or fainting.
• Children under 7: Their bodies struggle with thermoregulation, making heatstroke more likely.
• Diabetics: Sauna use can lower blood sugar, potentially causing hypoglycemia.³

📌 Consult a doctor before using a sauna if you have any of these conditions.

Fire & Electrical Safety for Home Saunas

Home saunas pose fire and electrical risks if improperly installed.

Fire Prevention Tips

• Avoid placing flammable objects (towels, magazines) near heaters.
• Use sauna-grade wood (e.g., cedar) to resist excessive heat.
• Never exceed recommended temperatures—overheating can cause wood combustion.

Related: Sauna Fire Safety

Electrical Safety Tips

• Ensure dedicated circuits (120V/240V) based on heater capacity.
• Use GFCI-protected outlets to prevent electrical shocks.
• Schedule annual electrical inspections to identify wiring issues.

Sauna Safety by Type: Traditional vs. Infrared vs. Steam

Different sauna types come with unique safety considerations.

Sauna Type	Temperature	Key Risks	Best Practices
Traditional Sauna	176-212°F (80-100°C)	Rapid dehydration, heat stress	Limit to 15-20 min, hydrate before & after
Infrared Sauna	120-150°F (49-65°C)	Prolonged heat exposure, EMF risk	Limit to 30 min, use EMF-shielded models
Steam Room	110-120°F (43-49°C)	High humidity, bacterial growth	Avoid prolonged stays, shower after

How Each Sauna Affects the Body Differently

Hydration Needs:

• Traditional saunas cause the fastest fluid loss, requiring extra hydration.
• Infrared saunas lead to slower but longer sweating, meaning electrolyte replacement is crucial.
• Steam rooms don’t feel as hot but increase fluid loss through prolonged exposure to humidity.

Burn & Overheating Risks:

• Steam rooms can cause burns if you touch hot surfaces or steam outlets.
• Infrared saunas require caution with prolonged exposure since they heat deeper tissues.
• Traditional saunas require proper air circulation to avoid excessive heat buildup.

Proper Use of Each Sauna Type

• Traditional sauna: Use for shorter durations (15-20 min), take cool-down breaks, and stay hydrated.
• Infrared sauna: Allow longer sessions (20-30 min), but monitor hydration carefully.
• Steam room: Keep sessions under 20 minutes, avoid inhaling too much steam, and shower immediately afterward to remove bacteria.

Avoiding Common Sauna Injuries

Saunas offer relaxation and health benefits, but improper use can lead to injuries. Here’s how to prevent common sauna-related accidents:

Burn Risks & Blistering

• Direct skin contact with hot surfaces (heater, stones, or metal parts) can cause burns.
• Solution: Always sit on a towel and avoid touching heating elements.

Dizziness & Fainting Hazards

• Standing up too quickly can cause a sudden drop in blood pressure, leading to dizziness or fainting.
• Solution: Move slowly when exiting the sauna. If you feel lightheaded, sit down and cool off before leaving.

Slippery Floors & Fall Prevention

• Excessive sweating makes sauna floors slippery, increasing the risk of falls.
• Solution: Use non-slip mats inside and outside the sauna, and dry your feet before stepping onto tile floors.

Real-Life Sauna Safety Incidents: What We Learn

2010 World Sauna Championships Fatality

• What Happened? Competitors endured 230°F heat for six minutes; one died, and another suffered burns over 70% of his body.
• Lesson Learned: Extreme sauna heat can overwhelm the body’s ability to regulate temperature, even for experienced users.

Heat Stroke in a UK Gym Sauna (2025)

• What Happened? A woman in her 70s suffered multi-organ failure after staying too long in a sauna.
• Lesson Learned: Older adults should limit sauna time and hydrate adequately.

Alcohol-Related Sauna Deaths in Finland

• Alcohol was linked to nearly 50% of sauna-related deaths in Finland.⁴
• Lesson Learned: Never mix alcohol with sauna use.

Sauna Safety Myths Debunked

Many people misunderstand how saunas work, leading to unsafe practices. Here are some common myths debunked:

Myth #1: “More Heat = More Detox”

Truth: Sweating does not remove toxins—that’s what your liver and kidneys do. The main function of sweat is to regulate body temperature, not flush out harmful substances.

Myth #2: “Saunas Help You Lose Weight”

Truth: Any weight loss from a sauna is temporary water weight, not fat loss. Rehydrating after a sauna restores your weight.

Myth #3: “You Can Stay in a Sauna as Long as You Feel Fine”

Truth: By the time you feel overheated, dehydration may have already set in. It’s best to follow the 15-20 minute limit even if you feel okay.

Conclusion

Using a sauna can be a great way to relax, improve circulation, and support overall well-being. However, safety should always be the priority. The key to safe sauna use lies in moderation, hydration, and awareness of your body’s signals.

By following these essential safety measures, you can make the most of your sauna sessions while avoiding potential dangers. Whether you’re using a sauna for relaxation, post-workout recovery, or general wellness, smart sauna habits will keep your experience enjoyable and risk-free.

---

Resources

1. Heinonen I, Laukkanen JA. Effects of heat and cold on health, with special reference to Finnish sauna bathing. Am J Physiol Regul Integr Comp Physiol. 2018 May 1;314(5):R629-R638. doi: 10.1152/ajpregu.00115.2017. Epub 2017 Dec 20. PMID: 29351426. ↩︎
2. Brunt VE, Minson CT. Heat therapy: mechanistic underpinnings and applications to cardiovascular health. J Appl Physiol (1985). 2021 Jun 1;130(6):1684-1704. doi: 10.1152/japplphysiol.00141.2020. Epub 2021 Apr 1. PMID: 33792402; PMCID: PMC8285605. ↩︎
3. Shiralkar VV, Jagtap PE, Belwalkar GJ, Nagane NS, Dhonde SP. Effect of Steam Sauna Bath on Fasting Blood Glucose Level in Healthy Adults. Indian J Med Biochem. 2018;22(1):18-21. doi: 10.5005/jp-journals-10054-0047. ↩︎
4. Kenttämies A, Karkola K. Death in sauna. J Forensic Sci. 2008 May;53(3):724-9. doi: 10.1111/j.1556-4029.2008.00703.x. PMID: 18471223. ↩︎

---