How to properly use a sauna
***This is NOT medical advice! Always consult your doctor before using a sauna.
As a holistic nutritionist, I’m very clear that you do not need to spend a fortune to heal and transform your health.
That said, there are a few wellness tools that I believe are truly worth the investment, and one of them is a sauna.
I genuinely cannot live without it. I use traditional dry saunas, infrared saunas, and even a sauna blanket, and I’ve seen firsthand, both personally and with clients, how powerful sauna therapy can be when used properly.
They are incredible to support hormone balance, help the body burn fat more efficiently, increase energy levels, sleep better, lower inflammation, and so much more.
Saunas aren’t a “trend” or something new…
Saunas have been used for thousands of years across many cultures—not as a luxury or wellness trend, but as a core healing practice.
In countries like Finland, saunas are part of daily life and have long been used to support physical health, mental clarity, stress relief, and longevity. In Scandinavia, sauna bathing is traditionally paired with cold exposure to strengthen circulation and resilience.
Other cultures have similar practices: Russian banyas, Turkish hammams, Japanese hot baths, Korean jjimjilbangs, and Indigenous sweat lodges were all used to cleanse the body, calm the mind, and support overall wellbeing.
These practices weren’t just about relaxation, they were used intentionally for health, recovery, and prevention of illness.
But here’s the most important part: Saunas are only beneficial when used properly.
Why Saunas Are So Great
Saunas are so amazing because they are powerful tools for supporting detoxification.
This helps with:
Healthier hormone balance
A healthier gut
Faster metabolism and easier weight loss
More energy
Less stress
Lower inflammation
Lower risk of chronic illness and disease
What does supporting detoxification mean?
Your body already has a natural detoxification system designed to eliminate harmful toxins you’re exposed to every single day—from the air you breathe, the food you eat, personal care products, household products, the water you drink, and more. Your body even creates toxins as waste from normal biological processes.
We don’t need to fear toxins or avoid every single one. The body is built to handle them.
But the problem is that in today’s modern world, we’re exposed to far more toxins than our bodies were designed to handle.
This overload can lead to a buildup of toxins in the body, contributing to low energy, slowed metabolism, fat storage, hormone imbalances, inflammation, brain and nervous system issues, and other health problems.
This means the body needs support.
Eating and living healthier, and consciously reducing toxin exposure, are the most important ways to support detoxification.
But saunas are an excellent additional tool that help support the body’s natural detox pathways and make the detoxification process more effective.
Saunas work by heating the body, which raises core temperature, increases circulation, and makes you sweat. Sweating is one of the body’s natural detox pathways, and it helps eliminate toxins, especially fat-soluble toxins that get stored deep in fat tissue and other organs over time where they mess with your health.
The 2 types of Sauna: Infrared vs. Traditional Saunas
Traditional saunas use high heat to warm the air and create intense sweating. They’re effective, but can feel a bit intense for people who are new to saunas.
Infrared saunas use infrared light to penetrate deeper into the body, and heat the body directly, rather than the air around you. They’re gentler and often better tolerated for beginners. Because they penetrate deeper into the body, they provide a deeper detox, and the infrared light also helps to heal and regenerate cells for better overall health.
I personally use both, but prefer infrared saunas for their added benefits. They are more costly, but worth it. A cheaper option for one is an infrared sauna blanket, which I have because I live in condo and don’t have the space. They run for about $1000, but I found mine brand new on Facebook Marketplace for $500!
How to Use a Sauna Properly
Start slow: If it’s your first time, begin with 5–10 minutes and work your way up. Jumping in too fast can make you feel sick or depleted.
Hydrate properly, this is so important: Drink lost of water before, during, and after your session. Add minerals so your body absorbs the water. A pinch of Celtic sea salt helps replenish minerals lost through sweat. Skipping hydration can negatively affect hormone balance, energy levels, fat burning, and brain function.
15 minutes after sweating: Once you break a sweat, stay in no longer than 15 minutes. Too much sweating can sweat out important minerals.
Wipe sweat off continuously: This helps prevent toxins in sweat from being reabsorbed back into the body through the skin. Dispose of the towel in the laundry right after using it, do not use again as it the toxins on it can get reabsorbed through the skin from touching it.
Shower immediately after: Rinse toxins off your skin right away. If you skip this step, they just get reabsorbed back into the body—reducing the benefits of the sauna.
How Often should you use a sauna?
For the best results, saunas are most effective when used regularly—ideally 2–3 times per week, but can even be used everyday. Consistency helps best support detoxification for a healthier body over time.
That said, even if you can only use a sauna occasionally, a session here and there is still better than nothing.
Who Should Be Careful With Saunas:
Some people need to be cautious or consult a healthcare provider before using saunas, because heat can put stress on the body. This includes:
Pregnant women
People with heart conditions or low/high blood pressure
Those with dehydration or electrolyte imbalances
People with fever or acute illness
Individuals with certain chronic conditions
