You are ready to use your new far infrared sauna, but you are not quite sure of the proper way to do so.

How long should I sit in my sauna?

Can I have a drink to relax before my sauna session?

Can I exercise after my session? 

As it turns out, you should sit in your sauna for the length of time that suits your personal needs. You should avoid alcohol before you relax. Also, try not to sit for too long before a workout. For a better picture of how to use your sauna the best way, here are the 9 dos and don’ts of using far infrared saunas.

9 TIPS FOR MAXIMIZING YOUR SAUNA SESSION

By learning sauna dos and don’ts, you will be able to have longer and more effective sessions. You will accomplish health goals as well as enjoy some much-needed heat therapy. Here are 9 tips to help you learn what is right and what to avoid while you relax:

1. USE THE RIGHT MATERIALS WHEN BUILDING YOUR SAUNA.

If you want to turn to build your sauna into a DIY project, you need to use chemical-free materials. If you use harmful chemicals, you might have dizzy spells or headaches. You could even experience fainting. Check to make sure that wood and materials are free of the following:

• Finishes 
• Plastic
• Varnishes
• Cheap plywood (could have formaldehyde)
• Glues with toxic chemicals
• Paints

With a pre-built sauna kit, you save time and energy. You do not have to choose your own materials or inspect them for safety. Here are a few benefits of using a sauna kit:

• You have immediate access to the correct materials. 
• Softwoods have a comforting, inviting smell. They are durable as well. 
• Materials are non-toxic. They are inspected before making it to your doorstep.   

2. GET YOUR BLOOD FLOWING BEFORE YOUR SAUNA SESSION.

Make your blood vessels dilate before you enter your sauna. This makes your blood flow increase. As a result, you allow tense muscles to relax and bring relief to tired joints. These benefits are wonderful if you suffer from arthritis or other chronic pain types. 

Do the following before entering your sauna to get your blood flowing:

• A quick gym session
• Yoga 
• Jog around the block 
• Quick exercise session using the stairs in your home (if possible)
• Jumping jacks

3. PROPERLY HYDRATE BEFORE YOUR SESSION. 

Drinking enough water while on the road to relaxation is highly important. While you sit in your sauna, you lose nutrients. Up to 2% of your fluids will be lost during your session. Use these tips to stay away from dehydration and fatigue:

• Drink preferably 16 to 20 ounces of water before using your sauna. 
• Avoid drinks with high sugar content. No sweet juices, carbonated sodas, or coffee beverages. 
• Try to choose sports drinks or coconut water. They are great for keeping your body prepared. They have lots of electrolytes to replace what you lose. 

4. TAKE A SHOWER BEFORE YOUR SESSION.

Take a soothing shower before your session. Bathing before you enter the sauna:

• Rids your skin of any excess lotions, oils, makeup products, sweat, or dirt 
• Allows you to relax without any chemicals on your skin  
• Cuts back on cleaning after 

5. CHOOSE THE BEST SITTING POSITION.

The way you sit and move can affect the benefits of your sauna too. Here are some tips to help you with positioning:

• You want to be sure that your body is soaking up as much heat and light as possible. 

• Try sitting straight up. This way, the heat reaches both sides of your torso. 
• Rotate your body in quarter turns every 5 to 7 minutes. (Use this tip if your infrared bulbs sit on one side of the room.)

• A bath brush or sauna whisk is great for brushing your skin softly. This motion stimulates your pores. It also helps with blood circulation and works to get rid of toxic chemicals. 

• Pay extra attention to your arm, stomach, back, and leg areas. 

THINGS TO AVOID WHEN USING YOUR FAR INFRARED SAUNA

6. DO NOT DRINK ALCOHOL BEFORE YOUR SESSION.

When sauna use results in fainting, accidents, or injury, it is often related to alcohol use. Drinking alcohol before you relax makes it hard to keep your blood pressure normal. It can even harm the way your heartbeats. Here are a few other risks associated with alcohol use before or during sauna use:

• Slips, falls, and sprains are more likely to occur. 
• Burns may happen as well due to improper operation of equipment. 
• Heatstroke and even head contusions can happen if you pass out.
• Falling asleep in the sauna while under the influence can lead to dehydration and even death. 

While some people think that using the sauna for a hangover cure is a good idea, think again. You can even become more dehydrated. Chances are, you will feel sicker because your symptoms will intensify.  

7. DO NOT SIT TOO LONG IF YOU PLAN TO EXERCISE AFTER YOUR INFRARED SAUNA SESSION.

You can exercise after you use your infrared sauna as long as you do not sit for too long. Your sauna will relax your body and muscles. This is the opposite effect your body needs before a workout. Your heart rate increases and you sweat as well. You should not overdo either of these because the same will happen when you start to exercise. 

Instead, use the sauna after your workout. Here are a few benefits:

• Soothe tired, aching muscles 
• Detoxification
• Longer, more intense workouts over time 

8. DON’T LEAVE YOUR SAUNA UNTIL YOU FEEL TIRED. 

Scientific studies prove that staying in your sauna until you feel tired enhances your session. Here’s why:

1. Norepinephrine and prolactin levels increase anywhere from 3 to 10 times. 
2. This helps the body with myelination. (responsible for your nervous system)
3. Your body temperature is regulated by a process called hyperthermic conditioning. This helps to boost your endurance. Sauna use is amazing for these benefits. 

Use your personal comfort level to determine how long you should stay in your sauna. Sauna session times are not law. Your sessions may be shorter or longer than most. 

• Typical sessions last between 15 to 20 minutes. 
• Some sauna pros prefer 30 to 45-minute sessions. 
• No matter what you decide, just build your tolerance over time. 
• Gradually increase the length of your sauna sessions.

9. DON’T FORGET TO TAKE A COLD SHOWER AFTER YOUR SESSION.  

You just stepped out of your 3-person far infrared sauna with rejuvenated, open pores. Next step you should take? Close those pores immediately. Get rid of any toxins left behind lurking on your skin.

The easiest way to do this? By taking a cold shower, of course. You will not take toxins back in if you get rid of them quickly. Here’s why you should take a cold shower after your session:

• Gets rid of sweat, salt, bacteria, and sebum left behind 
• Helps you avoid acne and clogged pores 
• Returns your pores back to their natural state
• Boosts blood circulation to vital organs
• Leaves you feeling refreshed and rejuvenated 

You can also use a loofah or other exfoliating shower products. They will help you loosen up dead skin. Give your immune system a boost by alternating between the sauna and the shower or using your pool. 

SUMMARY

Each session that you enjoy in your far infrared sauna will be highly effective with proper use. Remember to build your sauna with the right materials to avoid health issues as you relax. Get your blood flowing before your session to enhance the relief your muscles will feel. Drink plenty of fluids to avoid dizzy spells as you relish in your sweet escape. Enjoy decades of clean sauna use by showering before and after your session. Be sure to choose the best infrared sauna to suit your therapeutic needs.