Sauna offers health benefits but also carries risks if not used with caution

Taking the time to sit in a sauna can be a great way to decompress after a grueling workout or even a stressful day.

During your sauna stay, you can add to your relaxation by reading your favorite book, listening to a motivating podcast, or simply closing your eyes, breathing deeply, and sweating away stress.

Saunas are commonly found in gyms and spas, but you can purchase one for your home.

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A sauna offers health benefits, but it is also important to be aware of the risks.

1. What are the different types of saunas?
2. What are the health benefits of using a sauna?
3. How long is it safe to stay in a sauna?
4. Are there any risks associated with sauna use that I should be aware of?

A sauna has many health benefits, but it also poses risks if not used correctly or if associated with certain underlying health conditions. (iStock)

1. What are the different types of saunas?

A sauna is “a specific room heated to approximately 150 to 195 degrees (F), and where the temperature and humidity of the room can be controlled by hosing down the stones in the heater/stove,” according to the North American Sauna Society website.

The most common saunas are wood-fired saunas, electrically heated saunas, prefabricated saunas, smoke saunas, steam rooms and infrared rooms.

For the most part, many of the health benefits are the same regardless of what type of sauna you use.

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“While many of the benefits overlap, steam may be better for respiratory issues, far infrared for weight loss and recovery,” Dr. Brooke Jeffy, a board-certified dermatologist in Scottsdale, Arizona, and founder of youth skincare brand BTWN, told Fox News Digital via email.

2. What are the health benefits of using a sauna?

There are many health benefits to using a sauna.

“Both steam and dry saunas can have beneficial effects on respiratory diseases, cardiovascular disease and dementia,” Jeffy said.

“They also relieve stiff muscles and joints and increase blood circulation. Both steam and infrared saunas have beneficial effects on blood pressure. Infrared saunas can enhance weight loss when combined with exercise and improve muscle recovery.”

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According to Jeffy, it doesn't matter what time of day you go to the sauna. A morning sweat session or a relaxing sauna session before bed can have health benefits.

Many people also choose to go to a sauna after a workout.

“Post-workout sessions help improve weight control and muscle recovery,” Jeffy said.

It is common to sit in a sauna after finishing a workout. (iStock)

3. How long is it safe to stay in the sauna?

When you are in a sauna, be sure to write down the time you spent inside.

Many gym saunas have a clock, so you don't have to carry your phone inside and risk overheating.

If there is no timer or clock available, be sure to bring one with you or set an alarm to sound so you know when it is time to go out.

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“The maximum time to spend in a dry sauna or steam room is about 15 to 20 minutes,” Jeffy said. “The infrared sauna can be used for longer, between 20 and 40 minutes.”

4. Are there any risks associated with sauna use that I need to be aware of?

While there are benefits to using a sauna, there are also risks you should be aware of if you decide to add it to your routine.

According to Jeffy, the risks include dehydration, heat exhaustion and stroke.

Make sure to drink water to stay hydrated while in a sauna. (iStock)

To avoid possible dehydration, bring a bottle of water with you into the sauna.

If you are not already a regular sauna user, consider a slow progression to allow your body to adjust and slowly start to increase the amount of time you sit inside.

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Finally, if you are pregnant, ill, intoxicated or prone to dizziness, you should not use a sauna, according to Jeffy.

“Saunas should not be used if you have had a recent heart attack, or have a history of angina, aortic stenosis or congestive heart failure,” Jeffy added.