Sauna safety: heat, hydration and who should check with a doctor

For most healthy adults, sauna bathing is low risk when done sensibly. The Mayo Clinic Proceedings review of the evidence describes it as generally well tolerated, and lists the main exceptions ^[1]. This page is general information, not medical advice.

Sensible habits

• Start short. Ten to fifteen minutes is a common round; first-timers often do less.
• Drink water before and after. You lose more fluid than you think.
• No alcohol before or during. The review links alcohol with sauna-related deaths and dangerous drops in blood pressure ^[1].
• Stand up slowly. Getting up fast from a hot bench is when people get light-headed.
• Eat something light beforehand, not a big meal.
• Rest between rounds and cool down gradually if you are not used to cold plunges.

Get out if

• You feel dizzy, faint, sick, confused or get a headache.
• Your heart is racing or pounding unusually.
• You stop sweating while still hot, or feel chilled in the heat.

Ask a doctor first if

• You have a heart condition. The review names unstable angina, a recent heart attack and severe aortic stenosis as reasons not to use a sauna ^[1].
• You have low or high blood pressure or take blood pressure medication.
• You are pregnant or trying to become pregnant.
• You have epilepsy, a skin condition made worse by heat, or are recovering from illness.
• You are bringing children: rules and safe times differ, and many venues set age limits.

Hot tubs and hot springs

Water holds heat better than air, so a hot pool can raise your body temperature faster than a sauna at a much lower temperature. The U.S. Consumer Product Safety Commission has long advised that hot tub water should not go above 104 F. Keep soaks short and get out if you feel too warm.

Cold plunges

Lower yourself in slowly and keep your head above water. The first gasp in cold water is a reflex you cannot control ^[2]. More in our cold plunge guide.