Footwear and Headgear: While footwear isn't typically worn in saunas, clean cotton socks can be an option for those who prefer some coverage. A light cotton towel or sarong can also provide comfort while seated and can be easily adjusted for more or less coverage as needed.
For the best-infrared sauna experience, wear something loose-fitting and light. This may vary from shorts and a light cotton shirt to your bathing suit, a towel, or nothing. You'll want maximum ventilation because the infrared sauna raises your core body temperature and produces a lot of sweat.
Footwear: Socks and sneakers are not allowed in the sauna as they can track dirt and other contaminants in from outside. Additionally, heat and moisture inside the sauna create a breeding ground for bacteria. Food, drinks (other than clear water), and gum are NOT allowed in the sauna.
Make sure to bring flip-flops with you, and wear them the moment you pull off your gym socks. They should be worn when walking to and from the pool and even in the sauna and shower.
While it's generally best to go barefoot, there are a few situations where wearing socks in a sauna might be acceptable: Foot conditions: If you have a foot condition that requires protection or if you're particularly concerned about foot hygiene in public saunas, you might consider wearing thin, breathable socks.
Don't wear normal footwear into the sauna, you'll only track in dirt and germs, and your feet won't be able to breathe properly. This will make you too hot, and cause discomfort while minimizing the health benefits of the sauna.
You'll need a towel to sit on and a smaller towel to wipe down with once you start sweating. Remember, your body will be sending out toxins, including heavy metals, with your sweat, and you won't want your sauna bench or floor to absorb these.
This approach enables the infrared light to penetrate your skin effectively and regulate your body temperature. Sauna Wear for Men: Loose shorts or a bathing suit are ideal. Going shirtless is encouraged for maximum skin exposure. Sauna Wear for Women: A sports bra and loose shorts, or a swimsuit, work well.
The main reasons why you may feel worse after an infrared sauna session are due to dehydration, fatigue, your body reacting to detoxification, heat discomfort or light-headedness.
Relax, recover, refresh
If you can, don't have a shower straight after the sauna. It's better for the body if you cool off in the fresh air first. Take slow deep breaths once outside, to fill up on oxygen. Then go and wash the sweat off your body in the shower.
It will prevent your head, ears or hair from feeling too hot. This way you can enjoy the benefits of the sauna for longer periods of time. Sauna hats also help to regulate your body temperature, decreasing the risk of feeling dizzy in the heat.
Best Time to Use the Sauna at the Gym
Most experts advocate using the sauna after your workout rather than before it. Studies show that using the sauna after your workout can improve blood pressure10, promote muscle recovery11, and give you some space to decompress and relax after your workout.
The longer the room temperature stays above 35 degrees Celsius, the more (permanent) damage will be done. Also, remember that infrared saunas achieve heat intensities of 45-60 degrees Celsius (113 - 140 F). With those temperatures, you'll be killing your phone over time.
We do not have a shower in our office. However, we actually recommend not showering immediately after your session, if possible, as you continue to sweat out toxins and burn calories while your body cools down. It could take an hour to fully cool down, but feel free to shower 30 minutes after your session.
If you're new to using a sauna, it's best to start with shorter sessions of 15 to 20 minutes. You can gradually increase the duration as your body gets used to the infrared heat. Typically, experienced infrared sauna users enjoy sessions between 30 to 45 minutes, aiming to maximise the potential benefits and comfort.
Sitting in an infrared sauna for too long can be counterproductive, as it can cause your body to become overheated – causing dehydration, dizziness, headaches, or sickness.
One very small study out of Binghamton University in New York exposed people to an infrared sauna three times per week for 45 minutes. After four months, those who used the sauna had up to a 4 percent drop in body fat compared to the control group whose body fat did not change.
How It Works - Heat causes blood vessels to dilate, increasing blood flow to the skin and extremities. This increased circulation can stimulate the kidneys to filter more blood, leading to higher urine output.
Traditionally, saunas are enjoyed barefoot. The idea is to fully embrace the natural environment, allowing the heat to penetrate your entire body, including your feet. Going barefoot allows your feet to sweat and detoxify just like the rest of your body.
Before stepping into an infrared sauna, consider wrapping your hair in a damp towel or using a specific sauna hat to help keep the moisture in and the heat out.
While the newer models of the Apple Watch, from the 3 to the 8, are waterproof 💦, they're not designed for high-temperature environments like saunas. Traditional saunas can reach up to 100 ºC, well beyond what your watch can handle. Infrared saunas, like our Clearlight range, also can cause your watch to overheat 🌡.