An infrared sauna uses radiant light to generate heat, warming the body directly rather than significantly heating the air around it. Because this deep, penetrating heat induces intense sweating and a cardiovascular response, preparation is necessary to ensure a comfortable and safe session. Taking preparatory steps helps maximize benefits while minimizing risks like overheating or dehydration. Proper planning focuses on internal readiness through hydration and nutrition, as well as external steps concerning skin and attire.
Optimizing Hydration and Nutrition
Adequate hydration is the most important preparation step, as infrared heat causes substantial fluid loss through profuse sweating. Waiting until thirst is felt is not advised, as thirst indicates the body is already experiencing a fluid deficit. Consume approximately 16 to 20 ounces of water or electrolyte solution one to two hours before the session.
Incorporating electrolytes is beneficial to replace minerals like sodium, potassium, and magnesium lost in sweat. Sources such as coconut water or specialized electrolyte powders help maintain fluid balance and prevent lightheadedness. Beverages containing caffeine or alcohol should be avoided, as they act as diuretics and accelerate the dehydration process.
The timing of meals should also be managed carefully, as the body should not be focused on digesting heavy food during the session. A light, balanced meal should be consumed one to two hours before entering the sauna, providing sustained energy without taxing the digestive system. Easily digestible snacks like fruit can also provide necessary hydration and nutrients.
Essential Physical Preparation
Before entering the infrared cabin, the skin should be clean and free of products to allow the body to sweat efficiently. Makeup, lotions, perfumes, and body oils should be removed. The elevated temperature can increase their absorption into the skin or cause irritation by clogging pores, and creams can inhibit the body’s natural cooling mechanism.
Choosing appropriate attire means wearing minimal clothing, such as a swimsuit or a towel wrap, to allow maximum exposure to the infrared light. It is necessary to remove all jewelry, watches, and any metal accessories, as these can heat up rapidly and potentially cause skin discomfort or burns.
Bringing multiple towels is highly recommended for hygiene and comfort. One towel should be used to sit on, protecting the wooden bench from sweat, while a second can be used to wipe the sweat from the body during the session. First-time users should set a conservative duration and a lower temperature goal to allow the body to acclimate to the unique radiant heat.
Safety Checks and Contraindications
Before beginning any infrared sauna regimen, individuals with pre-existing medical conditions should consult with a healthcare professional. This is particularly important for those with cardiovascular conditions, such as high or low blood pressure, or those with circulatory issues, as heat stress increases cardiac output and can significantly affect blood flow. Patients taking prescription medications, especially diuretics, beta-blockers, or drugs that affect heat tolerance, should also seek medical advice regarding potential drug effects when exposed to elevated temperatures.
Sauna use should be avoided entirely if the individual has a fever, an acute joint injury within the past 48 hours, or an enclosed infection. Furthermore, the use of infrared saunas is generally contraindicated during pregnancy due to the risk of raising the core body temperature.
If any feelings of dizziness, nausea, or discomfort occur during the session, the user should exit the sauna immediately. People with conditions like multiple sclerosis, central nervous system tumors, or diabetes with neuropathy may have impaired sweating mechanisms, which can affect the body’s ability to regulate its temperature, making caution necessary.