What Not to Do in a Sauna: Essential Guidelines for Your Wellness Journey

By George From Sweat N Chill Zone •  Updated: 12/17/23 •  9 min read

Here’s a Youtube Video about What not to do in a sauna

Saunas can provide a host of health benefits, but there are certain precautions to keep in mind. Overexposure is a real risk, so it’s crucial to limit your sauna sessions properly.

Hydration, for example, is key and should always be prioritized; remember that you’re losing water while sweating.

It’s also advisable to avoid consuming alcohol before sauna sessions as it can lead to overheating and dehydration.

The tradition of jumping into cold water after a sauna isn’t always safe – sudden changes in body temperature can shock the system, thus skipping the swim often is wise.

Expecting mothers should be aware that saunas may not be safe during pregnancy unless certain precautions are taken.

Finally, when using public saunas, understanding and respecting the cultural norms associated with their usage goes a long way towards ensuring an enjoyable experience for everyone involved.

what not to do in a sauna

Avoiding Overexposure: Understanding the Risks of Extended Sauna Use

Engaging in sauna sessions can be highly beneficial for both your body and mind. However, understanding what not to do in a sauna is crucial to maximize these benefits. You see, one of the most important sauna safety tips is avoiding overexposure.

Staying too long inside a heated room can lead to dizziness, nausea, or even fainting.

So, how long should you stay in a sauna? It’s recommended that you monitor your own body responses. If you start to feel uncomfortable or ill in any way, it’s time to exit promptly.

In any case, remember that moderation is key – frequent but shorter visits are better than fewer lengthy sessions. Overstaying your welcome in the sauna can result in dangers of overheating, which is something we all want to avoid.

Hydration is Key: Why Drinking Enough Water is Crucial for Sauna Users

When enjoying saunas safely, replenishing lost fluids due to intense sweating should be at the top of your priority list.

Risks of dehydration in a sauna are real, So make sure you drink at least one full glass of water before entering and after leaving the steamy space.

Hydrating helps regulate your body temperature and remove toxins from your system.

Sweating Not Swigging: Avoiding Alcohol Consumption Prior To Sauna Sessions

Saunas are not places for partying,

Avoid alcohol in saunas, I cannot emphasize this enough!

Consuming alcohol or recreational drugs before or after soaking up some heat can increase dehydration risks and even lead to fainting. This is a sauna health precaution that many tend to overlook.

Skipping the Swim: Why Jumping into Cold Water After a Sauna Isn’t Always Safe

Contrary to popular belief, diving into cold water right after leaving the sauna may not be as beneficial as you think.

It could lead to shock, causing your heart rate and blood pressure to spike dramatically.

Saunas and Pregnancy: Important Precautions Expecting Mothers Should Consider

Pregnant women need to exercise caution when it comes to sauna use.

If you’re expecting, make sure you get your healthcare provider’s approval before entering a heated room, since high-temperature environments can pose risks for both mother and baby.

Respecting the Space: Etiquettes and Cultural Norms in Public Saunas

In public spaces like saunas, respecting shared space is important.

Shower before entering – not only will this remove any dirt or bacteria from your skin but it also prevents contaminating the communal area with these pollutants.

By the way, using soap inside dry saunas is also frowned upon. Soap does not rinse off properly without showering facilities inside most saunas which could leave residues on benches.

All things considered, following these guidelines alongside any facility-specific rules will ensure an optimal wellness activity experience for all!

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While understanding what not to do in a sauna is critical, equally important is knowing when not to use one. For instance, if you’re under the weather. Our guide on whether you can sauna when you have a cold provides insight into this matter, cautioning that while it may seem appealing, it could exacerbate your symptoms.

Frequent sauna-goers might also want to consider building their own at home. Though the cost can be a concern for many. Take a look at how much does a home sauna cost for an overview of investment necessary.

Also worth exploring is an infrared variant which are increasingly popular due to their numerous benefits and lower running costs; our post on the cost of running an infrared sauna will help inform your decision.

In addition to safety and financial aspects, gaining knowledge about the varied types of saunas and their unique features will enhance your overall experience. Learn more about these differences by exploring our detailed comparison between sauna and steam rooms. It sheds light on design nuances, health benefits and suitability based on individual preferences.

Finally, becoming acquainted with essential care practices like knowing what to put on skin in sauna plays a pivotal part in having a safe and enjoyable experience. In this respect, our guide on

My Personal Take about What not to do in a sauna

Hey there, buddy!

My name is George, and I am your go-to expert for all things to do with saunas and cold plunges.


In any case, I recently composed a remarkably informative piece entitled “What Not to Do in a Sauna: Essential Guidelines for Your Wellness Journey“.

Now that I think about it, have you ever wondered about the cardinal rules of enjoying saunas? Well, my blog post captures everything you need to know!


You see, understanding what not to do in a sauna can significantly improve your experience in these wellness oases. Words of advice? Embrace the journey.

A world of delightful relaxation and invigorating plunges awaits you.

So here’s to fostering a glowing spirit and cherishing every moment we spend nurturing our bodies. Cheers!

Frequently Asked Questions about What not to do in a sauna

Before you go…

Takeaway 1: Prioritize Your Health and Well-being

Avoid using the sauna when you’re feeling sick or unwell. It’s important to listen to your body and give it the rest it needs. Saunas can increase your body temperature, which might not be suitable for someone who is already ill. So, take a break from the sauna until you’re feeling better.

Takeaway 2: Stay Hydrated

Drink plenty of water before and after using the sauna. Sweating profusely in a sauna can lead to dehydration, so it’s crucial to replenish the fluids you lose. Make sure to drink at least one full glass of water before stepping into that cozy heated room.

Takeaway 3: Be Mindful of Your Habits

Refrain from consuming alcohol or recreational drugs before, during, or after using the sauna. These substances can have adverse effects on your health when combined with intense heat and sweating. Additionally, pay attention to how long you stay in the sauna and how your body reacts. If you start feeling dizzy or uncomfortable, exit promptly and give yourself a break. Remember, these takeaways are just general guidelines. Always consult with your healthcare provider if you have any specific health conditions or concerns about using saunas safely.

Discover the best way to use sauna and steam room on our website.

George From Sweat N Chill Zone

George, the passionate founder of Sweat N Chill Zone, is an ardent advocate for holistic wellness through the healing powers of saunas and cold plunges. With a background in health sciences and a fervent dedication to sharing the benefits of thermal therapy, George curates an informative space, offering insights, tips, and expert advice to help individuals optimize their health and well-being through the transformative effects of heat and cold treatments. Through Sweat N Chill Zone, George aims to inspire and educate, fostering a community centered around rejuvenation and vitality.

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