Did you know that the use of saunas has been a popular practice for centuries due to its numerous potential health benefits? Saunas are primarily known for promoting relaxation, aiding in detoxification by making you sweat, and improving circulation through the application of heat therapy.

In recent years, Saunas have been integrated into many health and wellness routines due to these remarkable benefits. Whether you are a regular sauna user or a first-timer, knowing how best to use a sauna, especially when you’re sick, is essential for its optimal benefits.

Is It a Good Idea to Sauna When You Are Sick?

When you’re sick, sitting in a sauna might feel like a comforting idea because the warmth can be relaxing. However, there are a few things to consider. If you have a common cold without a fever, a short sauna session might help clear your sinuses and ease congestion.

On the other hand, if you have a fever, it’s best to avoid the sauna because the high heat can make your fever worse and put extra strain on your body. Also, if you’re feeling very weak or dehydrated, the sauna could make you feel even worse. Always listen to your body, and when in doubt, ask your doctor for advice.

What Are the Benefits of Saunas When You Are Sick?

Even though using a sauna if you have a fever is not advisable, there are still a lot of benefits that a sauna can provide to certain illnesses such as arthritis, asthma, chronic fatigue, skin problems, and more. 

These health benefits are:

Alleviates Joint Pain and Stiffness

Saunas, particularly infrared saunas, can significantly help people with arthritis. The penetrating heat relaxes muscles and eases joint pain and stiffness, much like a hot water bottle’s soothing effect. Sauna bathing can also mitigate pains from a common cold or even a sore throat.

Supports Respiratory Health

Regular sauna bathing can aid those with respiratory conditions such as asthma, bronchitis, or even the common cold. Sauna steam can clear congested airways, facilitate better breathing, and potentially protect you from adverse effects of respiratory issues.

Enhances Energy Levels

For those experiencing chronic fatigue, a dry sauna session could be a natural, non-invasive medical treatment. The heat promotes blood flow, stimulating a more efficient circulation, which in turn boosts energy levels. A sauna session could leave you feeling revitalized.

Promotes Skin Health

Regular sauna sessions can illuminate your skin health. The heat opens up pores, aiding in flushing out toxins and leaving your skin cleaner and healthier. While it’s not a miracle solution, it can certainly help manage skin conditions like acne or eczema.

Detoxification

Sweating it out in a sauna has major detoxifying benefits. The intense heat from the sauna activates sweat glands, resulting in profuse sweating, which is an effective way to flush harmful toxins from your body. This process can also support immune functions by enhancing the activity of white blood cells. However, it’s crucial to remain hydrated to avoid the risk of dehydration.

Note: Using a sauna may not be suitable for everyone, particularly those with certain medical conditions. Always consult your healthcare provider before beginning any new health regimen.

Safety Measures of Saunas When You Are Sick

• Hydrate. Drinking plenty of water before, during, and after your sauna session is essential. Saunas stimulate sweat glands, and without proper hydration, it’s easy to risk overheating, exhaustion, and dehydration, which can exacerbate your sickness rather than relieve it.
• Rest After Sauna. Saunas significantly increase your body temperature, and it is important to allow your body time to readjust after a session. Most experts recommend taking a cold shower to accelerate this process, then lying down and resting until your body reaches its normal temperature.
• Skip Public Saunas. Apart from the potential health risks to yourself, using public saunas when you’re unwell can easily spread your infection to others. It’s not just courteous to stay at home when you’re contagious, but it also confirms you’re resting up properly and not exhausting yourself when your body should be healing.

Open the Power of Saunas With the Right Guidance: Contact Us Now

While saunas can bring temporary relief for cold symptoms, they are not a cure-all for illnesses. Despite popular belief, using a sauna while sick should be done judiciously. Always listen to your body, limit your time in the hot sauna, and keep that hydration up.

At Home Saunas, we are dedicated to providing beneficial information on the benefits of sauna use, helping you enjoy your regular sauna sessions safely and efficiently. As experts in the field, we understand the importance of incorporating a sauna into your wellness routine, even during flu seasons. Yet, we also stress the importance of knowing when it’s time to step out and rest.

Call us and let our experts guide you on a healthier, happier route to wellness today.

Saunas have been cherished and utilized for their therapeutic benefits for centuries across many cultures. These beneficial effects often revolve around relaxation, rejuvenation, improving circulation, and even detoxification. The heat inside a sauna plays a significant role in these health benefits.

But what exactly should the temperature be inside a sauna? This blog post seeks to demystify this burning question, breaking down the ideal temperatures for various types of saunas and the importance of determining the correct heat levels for a fulfilling sauna experience.

What Is a Sauna?

A sauna is a small room or building designed to induce heat sessions for health benefits. Its origin can be traced back to Finland, where it’s largely part of the culture. Designed with a heating source that typically raises the temperatures between 150 to 195 degrees Fahrenheit (60-90 Celsius), saunas cause heavy sweating and an increased heart rate, which can provide benefits like detoxification, improved circulation, muscle relaxation, stress reduction, and more.

Saunas come in different types, such as traditional Finnish saunas, infrared saunas, and steam saunas, but all serve the same primary purpose: to induce heat for relaxation and health benefits.

What Is the Ideal Temperature for Various Types of Saunas?

Traditional Wet or Dry Saunas

Traditional saunas, also known as Finnish saunas or dry saunas, use heated rocks to increase the air temperature, usually between 150°F and 195°F (60-90 Celsius). This hot sauna experience helps to stimulate heavy sweating, improving blood flow and detoxifying the body. This heat also contributes to cardiovascular health. However, due to the intense heat, it’s essential to limit your sauna session to 15-20 minutes per session and hydrate before and after to prevent dehydration.

Infrared Saunas or Dry Saunas

Unlike traditional saunas, infrared saunas apply heat therapy directly to your body using infrared lamps. These lamps emit infrared waves, a precise wavelength of light that can raise the core temperature. The ideal air temperature for these types of saunas is typically between 120°F and 140°F (45-60 Celsius). This new heat source, although lower than in traditional saunas or hot saunas, is still efficient in promoting sweat and detoxification due to their deeper skin penetration.

It’s interesting to note that these compact, easy-to-install modern saunas, which use far-infrared waves to heat your body directly, typically maintain an air temperature between 120°F and 150°F (45-65 Celsius). Ideal for any personal preference, far-infrared saunas are an efficient method for heat therapy and a successful detoxification process at a lower temperature level. Moreover, the activation of your blood vessels during this process can lead to improved cardiovascular health.

Steam Saunas or Wet Saunas

Also referred to as Turkish Hammam or Russian Banya steam baths, these are considered types of wet saunas. They operate at a lower air temperature of around 110°F to 120°F (40-50 Celsius). You may wonder, “How hot should a sauna be?” While the heat in these saunas is not as intense as in traditional saunas, the primary heat comes from steam and high humidity, which can reach 100%.

These unique conditions are beneficial as they help open up airways, relieve congestion, and moisturize the skin. However, anyone with concerns about blood pressure should consult a healthcare professional before using these steam baths.

Smoke Saunas

Smoke saunas, or Savusaunas, are a type of sauna that utilizes heat from wood fires and hot rocks to create dry heat. The temperature typically ranges between 180°F to 200°F (80-95 Celsius). Once the room has reached the desired heat, the smoke is vented out, and bathers can enter. The low humidity provides a different kind of heat sensation and is often followed by a cold plunge to contrast and boost circulation.

Boost Your Sauna Experience With Home Saunas: Contact Us Now

Finding the ideal sauna temperature is a personal journey that depends on your preference, health conditions, and desired sauna experience. Whether you opt for a traditional sauna, an infrared sauna, or a steam sauna, maintaining a comfortable temperature will make sure you reap the maximum health benefits while enjoying a relaxing session. Listen to your body, stay hydrated, and always consult with your healthcare provider if you have cardiovascular diseases or other health concerns.

Ready to experience the relaxing benefits of saunas? Contact Home Saunas today and discover why our sauna sessions are perfect for unwinding and improving your well-being.

Did you know that sauna sessions have been loved for centuries for their relaxation and health benefits? Whether you prefer the dry heat of a traditional sauna or the infrared warmth of modern saunas, knowing how long to stay in a sauna is essential for a safe and enjoyable experience.

Depending on various factors, the time spent inside a sauna varies. Having this knowledge confirms you enjoy a safe spa experience that maximizes the wellness advantages these heat sessions offer.

What Is a Sauna?

A regular sauna is a room or house designed to provide heat therapy, which can help people relax and relieve stress. It typically has wooden interiors and is heated by either wood or electricity. The heat in a traditional sauna warms the air, which then warms your body, leading to perspiration.

This heat and subsequent sweating can stimulate blood circulation, relaxation, and other health benefits. The temperature in a sauna may range between 150-195 degrees Fahrenheit (60-90 Celsius), although infrared saunas usually operate at a lower temperature.

How Long Is the Recommended Duration to Stay in a Sauna?

How long to stay in a sauna often generates a lot of discussion. The length of time you spend depends largely on an individual’s comfort level and previous exposure to saunas. The consensus among experts dealing with these questions tends to suggest staying in a sauna for between 15 and 20 minutes each session.

Just like with any health and wellness activity, it’s also essential to know how to cool down properly. Gradually reducing your body temperature after a sauna session is essential to prevent lightheadedness and maintain balance. So, if you are often wondering how long to stay in a sauna, keep in mind that comfort, experience, and a proper cooling period afterward are the key factors to consider.

What Are the Factors Affecting Sauna Duration?

Hydration Status

Your body’s hydration status significantly affects how long you can stay in a sauna. Dehydration can induce heat stress, which can expedite heat exhaustion. This condition could lead to dangerous circumstances like muscle cramps and mental fog, increasing the risk of dementia if repetitive. So, it’s important to drink plenty of water before, during, and after a sauna session, especially if you’re enjoying the wet heat of a wet sauna.

Health Condition

Your total wellness and existing health conditions play a critical role in determining the appropriate sauna protocols, such as duration and frequency. For instance, if you have pre-existing health issues like heart disease, which could affect your heart rate or muscle soreness, it’s important to consult with a healthcare professional.

They can guide you to start on shorter sauna sessions and gradual increases, helping you reap maximum benefits without endangering your health. Particularly, pregnant women and those experiencing chronic pain should consult their doctor and are likely to limit sauna use.

Individual Tolerance to Heat

Personal tolerance to heat greatly impacts how long one can comfortably stay in a hot sauna. Some people may find that traditional heat therapy can ease muscle tension, improve muscle recovery, and even regulate blood pressure, allowing them to stay longer. However, others might feel light-headed or uncomfortable after a short amount of time, which could be an indication of fluctuating blood pressure.

Experimenting with shorter sessions and gradually increasing the duration as you acclimate to the heat can be both a safe and efficient approach.

Age and Cold Plunge

Age is another significant factor that impacts sauna duration. Older adults and children may be more susceptible to the effects of heat. The elderly are advised to have shorter sessions, around 5-10 minutes, including a cold plunge if comfortable to prevent overheating. Children should always be supervised, and their sauna duration should be strictly controlled.

Temperature of the Sauna

The temperature of the sauna can also impact the duration of your stay. In general, the hotter the sauna, the shorter the recommended duration. Traditional saunas are set at a temperature of around 140-200 degrees Fahrenheit (60-93.3 Celcius), and you may only want to stay for around 20-30 minutes.

However, modern saunas, like infrared ones, operate at a lower temperature, between 131-140 degrees Fahrenheit (55-60 Celcius). For many, this temperature range is the sweet spot, allowing you to stay longer to achieve the desirable relaxation and post-workout recovery benefits.

Experience the Rejuvenating Power of a Sauna Session: Reach Out to Home Saunas Today

Knowing how long to stay in a sauna is essential for optimizing your sauna experience and reaping the numerous health benefits it offers. Whether you prefer the intense heat of a traditional sauna or the gentle warmth of an infrared sauna, listening to your body and following the recommended guidelines can help you make the most of your sauna sessions.

Ready to experience the rejuvenating benefits of sauna sessions? Contact Home Saunas for a tranquil retreat and discover the transformative effects on your well-being. At Home Saunas, our dedicated team prioritizes your well-being and offers a serene environment for your sauna journey.

What is the difference between Horizontal and Vertical Tongue & Groove?

These days, most traditional saunas are installed with horizontal Tongue & Groove as a standard. This method is the easiest way to install cedar boards, and provides a better moisture seal versus vertical T&G. Horizontal boards are installed with the tongue facing up, meaning that water would have to fight gravity to get behind the board. Vertical T&G can have moisture seep through the seams. There can be a cost component as well, as Vertical T&G will require all boards to be 7’ or longer. Consider the shipping cost when using material that is longer than 84” in length.

Is strapping Required behind the T&G Boards?

Strapping the walls is a popular option to create an air gap behind the T&G boards. This is recommended for outdoor saunas, on an exterior facing wall, or anywhere that moisture could be a concern. When installing horizontal T&G, the boards will be nailed into the studs. For vertical installation, there will often be nowhere to nail the board into. Horizontal strapping is required to attach the vertical boards to the wall. However, strapping can be skipped if horizontal T&G is used, and the sauna is indoors.

What about the ceiling? Which direction should it run?

Most sauna kits will include T&G panels in the short direction. There are two reasons for this. First is a visual preference for sauna bathers. When the boards run in the long direction, it could make the room appear longer. Second is a cost preference. Cedar T&G boards are at a premium, and longer boards cost more per foot. In order to keep the cost of the kit down, boards are provided in the short direction by default. It is cheaper to run the ceiling joists in the long direction. However, if your joists run the other way, you can strap the ceiling as per the above paragraph, to run the T&G in the direction you choose.

What are Sauna Brews?

Many sauna bathers like to enhance their sauna ritual by adding scented water to their sauna rocks. Often essential oils are used, which are diluted and poured over the rocks a ladle at a time. We have a new all-natural product which can be used to generate the same aromatherapy benefits in your sauna room. Our Sauna Brews are bundles of natural aromatic herbs, sewn into a cotton bag. These are boiled in water, similar to a tea bag, and then poured over the rocks using a bucket and ladle. These are also great for steaming sauna whisks to bring more life into them. The sauna brews can also be used for bathing, or pouring the infusion over your hair. Ultimately it was an enjoyable experience to hear the sizzle of the steam on the rocks, and to smell the infusion afterwards.

My experience with a wood stove in a tent

Near the town of Grand Valley, Ontario, I have a campsite with a 16’ Sibley bell tent, that is my weekend retreat. I found a Winnerwell stove that is designed for use inside a canvas tent. You can read more on the Winnerwell Woodland model here. Thanks to Peter and Grant at the Ridge Campground for helping me build a tent pad for this! The stove is useful for cooking, providing warmth, and giving a gentle ambience to fall asleep to. Having used this stove and tent combo for the past two years, I am more than pleased with the result. Does this compare to a traditional sauna? No, as the heat level is nowhere near what you would expect from a sauna. However, it does get above 60°c (140°f), and I have had great experiences using sauna brews to generate steam. There are many tent sauna options available, and these should be carefully reviewed and inspected for safety reasons. As an advocate for heat therapy of all kinds, this has been a pleasant experience for me in the chill October weather.

Product Review – Winnerwell Sauna Bundle

As an avid camper, and an enthusiast for wood stoves and heat therapy, I decided to try a new product to enhance my campground experience. Winnerwell offers a sauna stone basket and a chimney mounted sauna water dropper to complement their wood stove lineup. I use the sauna stone basket on a regular basis, as I find the stones stay warm for a long time, and help cut the cold at night when the stove goes out. The sauna water dropper was a nice addition as well. As it is chimney mounted, it will automatically warm up while the stove is in operation. The drip feature does provide everything from an occasional drop to a steady stream of water. The only downside is the water will evaporate, and will typically need refilled daily. Overall I enjoy the addition to my camping ritual. While it is not a traditional sauna, it allows me to have some heat therapy on the coldest nights.

Clear the Steam – A Sauna Blog by Robert Furlong

What is a Cold Plunge?

                Many sauna enthusiasts enjoy a cold dip in the lake or the pool after a good sweat in the sauna. What is the deal with this, and what are the benefits of taking a cold plunge between sauna sessions? The cold plunge is meant to help cool the body off between sessions. The shock of extreme temperatures can also help boost the immune system, by giving a bit of an extra workout. Here is a good article on the benefits of taking a cold plunge after a sauna. Typically the sauna should be done first, with the cold plunge between or after the sauna. The extreme temperatures are safe for most bathers, provided there are no existing cardiovascular issues. As always, consult with a physician if there are any health concerns. Filling a cold plunge tub with ice, or using a water chiller, can replicate the feeling of rolling in the snow after a good sweat.

Swimming in the Ocean – a Finnish Tradition

Finland is often credited with popularizing the cold plunge practices. In fact, the Finnish tourism board recommends “jumping through a small hole in the ice on a lake, the sea and refresh yourself in the freezing water – or roll in the snow instead.” This is reflected in the word “Sisu”, which does not have a direct translation but refers to “Resilience, Courage, and Grit, as described by Finnmark. There are many tourists who travel to Finland just to experience the traditional sauna ritual, including this story from travel bloggers. You can replicate the traditional sauna experience by taking a nice cold plunge after a sweat.

What about the Sauna Hats?

A popular accessory is the sauna hat. These tend to keep your hair from getting too hot or too cold in the sauna. Typically made from wool, they can also be used in the cold plunge afterwards, to keep your hair from freezing in winter temperatures. These sauna hats are also a great part of a hot tub routine, and let you use the hot tub in the middle of winter! Many sauna hats range from simple and functional to elaborate and silly. There are really no end to the options available! Perhaps a sauna hat is the perfect accessory for a dip in the lake after the sauna.

Western Red Cedar, the Gold Standard for Sauna Construction

                Western Red Cedar has been the default type of softwood for sauna construction for many decades. This material has been available from mills on the west coast of Canada and contains many benefits that make it ideal for sauna construction. It is a light weight wood, with a wide variety of colours shown in the grain. Typically it is available as clear cedar, which allows for very few tight knots. Vertical grain is a step above, and does not have any knots or flat grain, making it suitable for some components such as door jambs. Most of the clear cedar on the market comes from old growth forests on the coast, and due to limited supply prices have been rising of late. Cedar is also available in a knotty grade. For sauna use, you want the cedar to be kiln dried, which makes it resistant to warping and swelling due to the heat and humidity of regular sauna use. It also has a pleasant aroma, as well as anti-bacterial properties that prevent mould from growing and helps repel insects. You can read more about the benefits from one of our partners, Quality Cedar Products here.

Eastern White Cedar – a more economical option

Another option that is available is Eastern White Cedar. Typically this is available with tights knots, as opposed to clear. These are often logged from new growth forests in Ontario and Eastern Canada. The new growth forests do not grow as large as their western counterparts, and as such knots are more common. However, this allows for a lower cost compared to red cedar. We have recently launched a line of White Cedar sauna kits, from the Canadian Timber collection by Leisurecraft. You can see the different type of wood on our line of Cabin Saunas and Barrel Saunas. White Cedar has many of the same properties as Red Cedar above. You can read more about Eastern White Cedar on the SaunaTimes blog here.

What is Scandinavian Spruce Thermowood?

Saunas in Finland and the Nordic countries typically use Spruce for sauna construction. The term “Thermowood” refers to the kiln-drying process that is done to cure the wood for use in saunas. Thermowood can refer to Spruce as well as other types of wood, such as pine. You can read more here. The thermal treatment process gives the wood a nice dark colour, and helps provide resistance to moisture, mildew, and insects. Our line of Thermowood barrel saunas are hand-crafted in Estonia by sauna experts. You can see our most popular Scenic View model here. Below I have also included an image from our showroom, and you can click here to see the construction process our team went through. The secrets of Scandinavian Spruce Thermowood have come to North American Markets!

Clear the Steam – A Sauna Blog by Robert Furlong