Saunas can be relaxing, stress-reducing spaces where people sweat in a heated room. In the U.S., they’re increasingly found in gyms, spas, and even private homes.
While their European roots go back centuries, their growing global popularity means more first-time users are stepping in.
To enjoy the benefits safely, beginners should learn basic guidelines such as staying hydrated, limiting session time, and knowing when to avoid sauna use.
Common Health Risks in the Sauna
Common health risks in the sauna are important to understand before you step inside.
While saunas are safe for most healthy adults, the heat causes big changes in your body, including a faster heart rate, lower blood pressure, and heavy sweating.
These changes can feel good, but they can also create problems if you push yourself too far.
Understanding sauna risks helps beginners know what to look out for and when to step away. By learning the warning signs, you can catch problems early and avoid serious health issues.
The main risks include dehydration, overheating, and added strain on the heart. Let’s look at each of these in more detail.
Dehydration
Dehydration in the sauna happens because your body loses a lot of water through sweating.
If you do not drink enough before and after, you can feel dizzy, get a headache, or have a dry mouth. Always drink water around sauna time to replace what you lose.
Dehydration can also sneak up on you because you may not feel thirsty until you are already low on fluids. This is especially dangerous for kids, older adults, or people with health conditions.
Keeping a water bottle nearby makes it easy to rehydrate quickly.
Overheating (Heat Exhaustion or Heat Stroke)
Overheating in the sauna can occur if you stay inside too long. This can cause heat exhaustion or even heat stroke, which is very dangerous.
Warning signs include nausea, confusion, and feeling faint. It’s better to leave the sauna early than risk pushing your limits.
Overheating is more likely if you are new to sauna use, exercise before entering, or combine it with alcohol.
To lower the risk, beginners should start with shorter sessions, build up slowly, and always take breaks to cool off.
Cooling Down
Cooling down after the sauna is just as important as the heat session itself.
When you step out, your body needs time to adjust. Jumping straight into cold water or a cold shower can be refreshing, but beginners should do this gradually to avoid shocking the system. Start by sitting or walking slowly in fresh air before rinsing off.
A proper cooldown helps regulate your heart rate, restore normal body temperature, and reduce dizziness. It also improves circulation and makes the overall sauna experience safer and more enjoyable.
Drinking water during the cooldown phase helps replace lost fluids and prevents dehydration.
Heart and Blood Pressure Problems
Heart and blood pressure problems may get worse in the sauna.
The heat puts extra stress on your heart and blood vessels. This is risky for people with heart disease, high blood pressure, or circulation issues.
Always check with your doctor before using a sauna if you have these conditions.
Heart-related risks are often overlooked because sauna heat feels pleasant at first. But for people with underlying issues, the strain can trigger chest pain, dizziness, or irregular heartbeat.
A quick medical check can make sauna use much safer.
Alcohol, Drugs, and Sauna Use
Alcohol, drugs, and sauna use do not mix well. Alcohol already puts stress on the body, and the heat adds even more. Together, they can lower blood pressure, cause heart rhythm problems, or even trigger a heart event.
Stronger drugs or stimulants are even more dangerous, as they interfere with your body’s ability to cool itself. To stay safe, avoid alcohol and recreational drugs when using a sauna.
Mixing substances with sauna heat is one of the leading preventable causes of health emergencies. Because alcohol and drugs dull your awareness, many people fail to notice early warning signs.
That’s why it’s important to cover this risk separately from other health concerns.
Sauna Use and Overweight Risks
Sauna use and overweight risks are connected because heavier individuals lose more fluids in the heat.
This makes dehydration more likely. To stay safe, overweight people should limit sauna visits to about 10 minutes at a time and take longer breaks between rounds.
Drinking water is very important, and alcohol should be avoided because it drains fluids even faster.
Carrying extra weight not only changes how the body reacts to heat but also increases the risk of complications when paired with alcohol or long sauna sessions.
That’s why overweight individuals benefit most from shorter, carefully managed visits.
Potential Accidents Inside the Sauna
Potential accidents inside the sauna are just as important to think about as health risks.
Even if you are otherwise healthy, accidents can happen quickly in the hot, slippery environment. By preparing for these common situations, you can avoid injuries and make your sauna visits much safer.
Slips and Falls
Slips and falls are common in saunas because the floor is often wet from sweat or water. To prevent slipping, wear non-slip sandals and move slowly and carefully.
Falls can be especially dangerous in tight spaces like saunas, where benches and stoves are close together.
Keeping the floor dry with towels and using handrails where available helps prevent serious injuries.
Burns
Burns in the sauna can happen if you touch the hot stove, rocks, or metal parts. These surfaces get extremely hot.
Children are especially at risk, so make sure they are supervised at all times.
Burns can also occur from adding water to the heater too quickly, which causes a burst of steam. Beginners should learn how to do this slowly and carefully to avoid sudden scalds.
Heater Safety Railing
Heater safety railings are designed to keep people from touching the hot stove or rocks.
If a sauna does not have one, it is important to add one, especially if children or beginners use the space. A guard adds an extra layer of protection and lowers the risk of burns.
A safety guard also prevents towels or clothing from touching the heater, which reduces the chance of fire. This makes the sauna safer not just for people but also for the building itself.
Passing Out (Fainting)
Passing out in the sauna can happen if you stay too long or stand up too quickly. Fainting is dangerous because you could fall and hit your head on hard surfaces.
Always listen to your body and step out if you feel dizzy.
Fainting is more likely if you combine sauna use with alcohol, dehydration, or fatigue. Going in with a friend ensures that if something happens, someone is there to help.
Who Should Be Extra Careful
Who should be extra careful in the sauna includes pregnant women, children, older adults, people with heart or breathing problems, overweight individuals, and anyone under the influence of alcohol or drugs.
These groups face higher risks in the heat.
Knowing who is at higher risk is a key part of sauna safety. If you or someone you know falls into one of these groups, it’s best to use the sauna only under medical advice or with extra precautions in place.
Simple Safety Tips for Beginners
Simple safety tips for beginners can make sauna use much safer.
Limit your time to 10–15 minutes, drink water before and after, and never go in alone. Sit on a towel to avoid slipping, and always leave right away if you feel dizzy or unwell.
These beginner tips are designed to give you confidence. By starting with small steps, you’ll be able to enjoy the relaxing heat of the sauna without worrying about accidents or health problems.
Enjoy the Sauna Safely
Enjoy the sauna safely by respecting your body’s limits.
Stay hydrated, avoid alcohol, and keep your sessions short. Saunas can be calming and healthy when used wisely, but safety should always come first.
Safe sauna use is all about balance. By learning risks, avoiding bad habits, and following proven safety tips, you can turn sauna time into a positive and health-boosting part of your lifestyle.
Based on:
Hõbepappel, U., Hõbepappel, L., Nellis, S., & Nellis, S. (2023). SAUNA. History, Culture, Health, Construction.