If you’re reading this, chances are you’ve heard a lot of buzz about infrared saunas and their potential health benefits. And there’s good reason—infrared saunas are praised for their ability to promote relaxation, support detoxification, aid in weight loss, improve circulation, and even alleviate some forms of pain. But just as with any health and wellness trend, it’s important to know what you’re getting into. Let’s be real: any time you’re experimenting with new wellness routines, safety should be a priority. This guide will help you understand the potential side effects of infrared saunas, what to watch for, and how to make your sauna experience safe and enjoyable.

How Infrared Saunas Work

Infrared saunas are a bit different from traditional saunas. Instead of heating the air around you, they use infrared light to directly penetrate your skin, providing a gentler and often more comfortable experience. The idea is that this deeper level of heat encourages more intense sweating, which can help flush toxins from your body.

While all of this sounds amazing, infrared saunas aren’t without potential side effects. Let’s walk through what you should be aware of before hopping in.

1. Dehydration: The Most Common Risk

Dehydration is the most common side effect of infrared sauna use, especially if you’re not adequately hydrating before, during, and after your session. The intense sweating that saunas induce causes you to lose not only water but also essential minerals. If you’re not careful, dehydration can lead to symptoms like dizziness, headaches, nausea, or even fainting.

How to Manage Dehydration:

• Hydrate Before and After: Ensure you drink plenty of water before stepping into the sauna, and keep a bottle with you to sip during the session. Some people swear by electrolytes, and it’s a great idea to replenish your body post-session. You might want to try Ultima Replenisher Electrolyte Hydration Powder, a product available on Amazon that’s low in sugar and highly rated by users.
• Shorter Sessions Are Better at First: Start with shorter sessions—about 10 to 15 minutes—before gradually working your way up to 30-40 minutes. This helps your body acclimate to the heat.

2. Overheating: Heat Stress Is Real

Another potential side effect to keep in mind is overheating. Unlike traditional saunas, which have an unmistakably high heat that pushes you to leave quickly, the infrared sauna’s gentler warmth can make you stay in longer than intended. This can be dangerous, especially if you start feeling dizzy or fatigued.

Preventing Overheating:

• Monitor Your Time: Using a timer is a great way to ensure you don’t stay in too long. You can easily find a digital timer with alarm functions on Amazon that’ll help you track your session length.
• Listen to Your Body: Never push through discomfort. If you start to feel lightheaded, nauseous, or weak, it’s time to step out, cool down, and drink some water.

3. Low Blood Pressure

Infrared saunas can dilate your blood vessels and improve circulation, which is generally a good thing. However, if you already have low blood pressure or are taking medications to lower your blood pressure, using an infrared sauna can lead to a drop in blood pressure that’s too extreme. This can cause dizziness, fainting, and other unwanted symptoms.

How to Manage Low Blood Pressure:

• Avoid Saunas on an Empty Stomach: Having a light meal or snack beforehand can prevent blood pressure from dropping too much.
• Check Your Blood Pressure: If you already struggle with low blood pressure, consider checking with your healthcare provider before incorporating sauna use into your routine. You might also find it helpful to use a portable blood pressure monitor like the Omron Platinum Blood Pressure Monitor (available on Amazon) to track your numbers, especially after sauna use.

4. Skin Sensitivity

For some people, infrared saunas can lead to skin irritation or sensitivity. Since infrared light penetrates deeper into the skin, it can occasionally result in redness, itchy skin, or even rashes. This side effect is more common if you have a pre-existing skin condition such as eczema or psoriasis.

Preventing Skin Issues:

• Moisturize Afterwards: After sweating profusely, moisturizing your skin can help soothe any irritation and lock in hydration. Look for a gentle, unscented moisturizer like CeraVe Daily Moisturizing Lotion which is non-comedogenic and safe for sensitive skin.
• Start Slow: If you know you have sensitive skin, consider wearing light cotton clothing in the sauna to minimize direct exposure.

5. Fatigue and Weakness

Using an infrared sauna can be incredibly relaxing—sometimes a bit too much! After a session, you might feel lethargic or weak, especially if your body isn’t used to the detoxifying effects of deep sweating.

Managing Fatigue:

• Rest and Refuel: Make sure you have a rest period afterward, and consider a snack with protein and carbohydrates. Many sauna enthusiasts recommend drinking coconut water post-session as it naturally replaces lost electrolytes and offers quick hydration.
• Consider Supplements: If fatigue persists, you might want to look into adding mineral supplements to your diet, especially magnesium, as heavy sweating can deplete essential minerals. The Natural Vitality Calm Magnesium Supplement is a popular option that’s available on Amazon and well-loved by many.

6. Detox Symptoms: More Than You Bargained For

One of the reasons people love infrared saunas is because of their detoxifying properties. As your body releases toxins through sweat, you might experience some side effects commonly called “detox symptoms.” These symptoms can include headaches, muscle aches, irritability, and even acne as your body flushes out toxins.

How to Deal with Detox Symptoms:

• Ease Into It: If you’re new to infrared saunas, ease your way in with shorter sessions at lower temperatures to minimize detox symptoms. Give your body time to adjust.
• Activated Charcoal Supplements: Activated charcoal is often used to help detox the body. While it’s not essential, taking activated charcoal supplements (available on Amazon) can help absorb toxins and may reduce detox symptoms.

7. Interference with Medications

If you’re taking certain medications, especially those that affect your heart rate, blood pressure, or hydration levels, an infrared sauna can pose some risks. The increased circulation and sweating can affect how your body absorbs or reacts to these medications, potentially leading to complications.

Managing Medication Interference:

• Consult Your Doctor: This is one area where it’s best to seek professional advice. If you’re on medication for a chronic condition, always ask your healthcare provider if sauna use is safe for you.

8. Eye Irritation

If you’re using a sauna with particularly bright infrared lights, it’s possible to experience eye irritation or discomfort. Your eyes are sensitive to light, and the exposure can leave them feeling dry or irritated after prolonged use.

How to Prevent Eye Discomfort:

• Wear Protective Eyewear: Consider wearing protective infrared sauna glasses to reduce exposure. You can find high-quality options on Amazon that are both affordable and designed specifically to block infrared light.
• Avoid Looking Directly at Infrared Panels: It might sound simple, but sometimes the best solution is simply avoiding direct gaze at the source of the infrared light.

Products That Can Enhance Your Infrared Sauna Experience

While we’re on the subject of safety, it’s also worth mentioning a few products that can really enhance your sauna experience. These items aren’t strictly necessary, but they can make the experience more comfortable and enjoyable, especially if you’re cautious about the side effects.

1. Sauna Blanket: If you don’t have access to a full-sized sauna, consider a HigherDOSE Infrared Sauna Blanket. This product is highly rated on Amazon and allows you to get similar benefits at home without committing to a full sauna installation.
2. Cooling Towels: Using a cooling towel can help you stay cool during longer sessions or if you start feeling overheated. The Alfamo Cooling Towel, available on Amazon, is popular among sauna enthusiasts because it’s lightweight and remains cool for an extended period.
3. Bluetooth Speaker: If you like to listen to relaxing music or meditative sounds, consider getting a water-resistant Bluetooth speaker like the JBL Clip 4. Music can enhance relaxation but make sure you’re choosing something that’s safe for hot, humid conditions.

When to Avoid Infrared Saunas

While many people can benefit from using infrared saunas, there are certain times when they’re best avoided:

• Pregnancy: Pregnant women should avoid infrared saunas as the heat may negatively affect the developing baby.
• Heart Conditions: Those with cardiovascular issues should always consult a healthcare professional before using a sauna.
• Recent Illness: If you’ve recently had a fever or are currently battling an infection, it’s best to let your body fully recover before exposing it to intense heat.

Conclusion

Infrared saunas can be a wonderful addition to your wellness routine—relaxing, detoxifying, and incredibly rejuvenating. But it’s essential to approach sauna use with awareness and care. Remember, dehydration, overheating, and low blood pressure are all real risks that can be easily managed by staying hydrated, monitoring your time, and listening to your body.

Starting with shorter sessions, ensuring you drink plenty of fluids, and knowing when to step out are all critical steps to making sure you get the benefits without the downsides. If you’re incorporating new products like electrolyte powders, cooling towels, or supplements, make sure to purchase high-quality products, ideally with plenty of positive reviews to back them up.

Your health journey is all about balance—and the infrared sauna, with all its benefits, is no exception. So stay mindful, take it slow, and enjoy the warmth as a comforting part of your wellness routine. Stay safe and happy sweating!