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5 Tips on How to Get the Most out of Your Infrared Sauna Session

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Infrared saunas have become increasingly popular in the past few years, thanks to their many health benefits. They can improve heart health, reduce pain and inflammation, and relieve stress. But you can only get the most out of these benefits if you know how to maximise your time in the sauna. Let’s explore how you can do this right now. 

Choosing the right infrared sauna

Finding the best sauna for you can depend on a number of factors, including whether you prefer private infrared sauna suites or communal alternatives. The majority of infrared sauna suites will come with similar uses and temperatures, but here are some things to look for before deciding which infrared sauna to use: 

  • Programmes. Some saunas come with specific programs for you to follow that can offer specific health benefits, such as detoxification, and they might even come with multiple therapies to benefit your body the most. Choosing the right sauna will include checking out these programs to see which appeal to your needs the best. 
  • Price. Your budget will undoubtedly influence which sauna you choose, along with their operating hours and whether you can fit this around your daily schedule. 
  • Private or communal. If you feel more comfortable using a private sauna rather than a communal one, you need to make sure the place you’re considering offers this. The last thing you want to do is head into your sauna session only to realise there are others already inside!

Keep yourself hydrated before and after each session

The entire concept of using an infrared sauna is to sweat enough to benefit the body in a number of ways. To make the most out of your session, you’ll need to drink at least 16 ounces of water before entering the sauna to avoid feeling dehydrated or lightheaded. 

Don’t forget to drink as much water as you feel your body needs after the sauna session too, because the water you consumed beforehand will most likely have been sweated out during your time in the heat. It’s recommended that you drink around 35 ounces of water after a sauna session to replenish all the liquid that has been lost. 

Dress appropriately for the heat

It’s best to wear loose and comfortable clothing when you’re in the sauna, as this can help trap the heat near your body and make you sweat even more. While most people like to wear minimal clothing, with usually just a bathing suit sufficing, wearing a cotton shirt and shorts can maximise your sweating, which will improve the health benefits that you get from each sauna. 

But it’s important to note that you shouldn’t layer up if it’s going to increase your risk of overheating. Make sure you listen to your body and if it feels too much to be wearing clothing in your sauna, remove them to leave only your bathing suit. Put your safety first always!

Sit with good posture

Not many people know this, but the way you sit within the sauna can actually affect how many benefits you reap from each session. This is because when you’re slouching, the infrared light won’t be able to reach as much surface area of your body, so less of your body will be heated, which will skip vital benefits that you otherwise would have enjoyed. 

To prevent missing out on heating your entire body effectively, make sure you sit with good posture with a straight back. Some people prefer to lounge backwards while relaxing, but just make sure your body is still getting enough exposure to the infrared lights however you choose to sit. 

Start off slow

Sauna sessions can last from anywhere between 15 minutes to an hour, and we highly recommend that you start off slow before booking yourself straight in for the hour-long session. This is because your body will need to grow accustomed to the infrared lights, as it can be quite a shock to the system. 

We would suggest starting off with a 5- or 10- minute session for a few days before working your way up to 20 minutes, 30 minutes, then 45 minutes. 

Final thoughts

We hope that our article has helped you work out the best way to make the most from your infrared sauna experience. Using our five tips during every session can improve your overall experience, let you reap more benefits, and make sure you’re getting the most from your money.




Adam Mulligan, a psychology graduate from the University of Hertfordshire, has a keen interest in the fields of mental health, wellness, and lifestyle.

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