Infrared Sauna Detox Tips: How to Sweat Safely

Hydration is the most important sauna habit. Drink a glass or two of water before your session, keep water with you in the sauna, and drink more afterwards. A simple rule of thumb: aim for about half your body weight (in pounds) in ounces of water through the day, and more on sauna days.

Begin with 15–20 minute sessions at a comfortable temperature (around 110–120°F). As your body gets used to the heat, work up to 30 minutes. If you feel dizzy, lightheaded or unwell, get out, cool down and rehydrate.

A good sweat removes water and minerals like sodium and potassium. A pinch of salt in your water, an electrolyte drink, or foods like bananas, leafy greens and nuts help you replace what you lose.

Avoid a heavy meal right before using the sauna. A diet built on vegetables, fruit, lean protein and whole grains supports how you feel day to day and makes your sauna routine more rewarding.

Alcohol dehydrates you and affects how your body handles heat. Don’t drink alcohol before or during a sauna session.

Take a lukewarm shower after your session to rinse sweat from your skin and help you cool down. Many users like to gently exfoliate while in the sauna, then rinse.

Consistency matters more than intensity. Three to five sessions a week, at a time of day that suits you, is a great way to make the sauna part of your wellness and recovery routine. Evening sessions help many people unwind before bed.

If you are pregnant, have a heart condition, high or low blood pressure, or any other medical condition, or take prescription medication, check with your doctor before using a sauna. A sauna is a relaxation and wellness tool, not a medical treatment.