An infrared sauna offers a distinct experience from a traditional sauna by utilizing radiant heat, which directly warms the body rather than heating the air around it. Traditional saunas rely on heating the air to high temperatures, often between 160°F and 200°F. In contrast, infrared saunas operate at a milder air temperature, typically ranging from 100°F to 150°F, while the infrared light penetrates the skin to induce a deep sweat. Proper preparation is important for maximizing the session’s benefits and ensuring a comfortable and safe experience.
Optimizing Hydration and Nutrition
Preparing your body internally for an infrared sauna session centers on hydration. The intense sweating that occurs during a session causes a significant loss of both water and electrolytes. Begin increasing your fluid intake hours before your scheduled session, aiming to consume at least 16 to 24 ounces of water in the hour immediately preceding your time in the sauna.
Pure water is the first line of defense, but the body also loses minerals like sodium, potassium, and magnesium through sweat. To proactively address this loss, consider incorporating an electrolyte-rich beverage such as coconut water or a specialized rehydration solution before your session. Avoiding diuretics like excessive caffeine and alcohol in the hours leading up to the session is necessary, as these substances can counteract your hydration efforts and increase the risk of dehydration.
Nutrition plays a supporting role in your preparation, focusing on avoiding digestive strain during the heat exposure. Avoid eating a heavy meal for 1 to 2 hours before entering the sauna, as a full stomach can lead to discomfort and sluggishness. If you require a snack, opt for something light and easily digestible, such as a small piece of fruit or a few nuts, about 30 to 60 minutes beforehand.
Attire and Scheduling for Your Session
The effectiveness of an infrared sauna depends on the infrared light directly reaching your skin, which dictates the best choice of attire. Wearing minimal clothing is highly recommended to maximize the skin’s exposure to the radiant heat. Many users opt for swimwear or simply a towel wrap, but if you prefer clothing, select loose-fitting garments made from natural, breathable fibers like cotton. Tight or thick synthetic fabrics should be avoided because they can trap heat against the skin and limit the penetration of the infrared light.
You should always bring at least one, but preferably two, clean towels for your session. One towel is used to sit or lie on to maintain hygiene and absorb sweat, while the second can be used to wipe away sweat during the session. Before entering the sauna, remove all jewelry, including rings, necklaces, and watches, as metal can heat up rapidly and may pose a burn risk or cause discomfort. Likewise, remove all cosmetics, lotions, and heavy creams from your skin, as these can impede the natural sweating process and clog pores when exposed to heat.
For first-time users, a conservative approach to session length and temperature setting is advisable. Most experts suggest starting with a session duration of 15 to 20 minutes at a lower temperature setting, perhaps around 100°F to 120°F, to allow your body to acclimate. This initial caution helps you gauge your personal tolerance to the heat and allows you to gradually increase the duration and temperature in subsequent sessions.
Crucial Health and Safety Checks
Before using an infrared sauna, conducting a personal health assessment is a necessary step for safety. Certain medical conditions are considered contraindications, meaning they make sauna use unsafe.
Medical Conditions and Clearance
Individuals with specific cardiovascular issues, such as recent heart problems or uncontrolled high blood pressure, must consult a doctor beforehand. Heat stress elevates the heart rate and changes blood flow, which can be problematic for those with impaired coronary circulation. Similarly, if you have recently had surgery or a joint injury, you must wait until the acute phase of inflammation has passed and seek medical clearance before introducing heat.
You should not use an infrared sauna if you are pregnant, have a fever, or are experiencing acute bleeding.
It is important to consult with a physician if you are taking prescription medications. Drugs such as diuretics, beta-blockers, and even some over-the-counter antihistamines can impair the body’s natural ability to regulate heat, increasing the risk of heat-related illness. Consuming alcohol before a session is strictly prohibited, as it can severely impair judgment and drastically increase the risk of dehydration and heat stroke.