Sauna Safety: How to Know When to Get Out, Who Shouldn’t Sauna, and Why You Must Always Sit Down After
Sauna is a gift. It grounds you, clears your head, and melts tension from your bones. But if you push it too far? It can knock you sideways. Let’s be clear: this isn’t a competition. There is no prize for staying in the longest. There’s just you, your breath, your body — and a whole lot of heat. Here’s what you need to know to stay safe, feel good, and come out glowing instead of gasping.
Posted on Thu 26 Jun 2025 · by Danny
Signs You've Been in Too Long
The first rule of sauna: listen to your body.
It will tell you when enough is enough — if you’re paying attention.
Here’s what to watch for:
Light-headedness or dizziness
Tunnel vision
Headache or pressure in the temples
Nausea or dry mouth
Tingling skin
Racing heartbeat or chest discomfort
Feeling agitated, panicked, or suddenly unwell
The sense that you’re trying to “tough it out” instead of enjoying it
If you feel any of that: get out, cool down, hydrate.Don’t ignore the signs. The difference between a great session and a dangerous one is about two minutes.
Who Should Avoid the Sauna (or Be Super Cautious)
Some people should not sauna at all. Others need to take extra care.
Avoid sauna completely if you have:
A fever or active infection
Aortic stenosis (narrowed heart valve)
Unstable angina or recent heart attack
Severe orthostatic hypotension (prone to fainting)
Oozing rashes or skin infections
Heat-triggered hives
Use extra caution if you are:
Pregnant, especially during the first trimester. Overheating can be risky- so my stance is really why bother- come back when the birth has happened. However the majority of pregnant finnish ladies go to the sauna. Later pregnancy? Keep sessions short and cool, and check with your midwife or doctor.
Under 12 years old. Children don’t regulate heat as well. Keep sessions brief, supervised, and on the lower bench.
Elderly or frail
On medication that affects blood pressure, heart rate, or fluid balance (see below)
Unwell, fasting, hungover, underfed, or dehydrated
Medication Warning: Sauna Plus Certain Meds = Risk
Sauna is like a stress test for your heart, circulation, and nervous system. That’s part of the magic — but it’s also why certain medications can cause problems.
If you're taking any of the following, check with a doctor or pharmacist:
Heart and Blood Pressure Meds
Beta blockers (e.g. propranolol): blunt the heart’s normal response to heat
Diuretics (e.g. furosemide): increase fluid loss and dehydration risk
ACE inhibitors or ARBs: exaggerate sauna’s blood pressure-lowering effect
Mental Health Meds
Antidepressants (SSRIs, SNRIs, TCAs): may interfere with temperature regulation
Antipsychotics: increase overheating risk
Stimulants
ADHD medications (e.g. Ritalin, Adderall): increase heart rate
Caffeine (technically not a med, but relevant): compounds the effect of heat on your system
Hormonal or Thyroid Meds
Thyroid medications (e.g. levothyroxine): can increase heat sensitivity
Hormone therapy: may alter heat tolerance
If in doubt, check it out. Better a quick chat with your GP than a dodgy turn in the sauna.
After Sauna: Rest. Hydrate. Chill.
Don’t rush off.Don’t train.Don’t drive if you feel woozy.Just sit down, breathe, and drink some water. And have a salty snack!
After sauna, your body is still working hard to stabilise:
Heart rate is elevated
Blood pressure is low
You’re mildly dehydrated
Blood is still pooled in your skin to help cool you down
If you leap up and get back into action, you risk fainting or just feeling rubbish for the rest of the day.
Take 10 to 20 minutes to come back to earth. Wrap up, sip something, and ease your way back into the world.
Movement
Be careful in and around the sauna. The floor can get sandy, wet, and slippery — especially with sea-dipped feet. Take your time getting in and out, and always use the benches and door handle for support. Move slowly, especially if you’re light-headed after a session. Ask for help from the sauna host if required. Inside the sauna, try to keep movement to a minimum — it’s a small, hot space, and sudden shifts can cause accidents or disrupt others. Give people space to get settled, and always check the floor before standing or stepping down. We want everyone to stay safe and enjoy the calm — not end up with a bump or a bruise. Be careful on the steps getting out use the door handle for support.
Final Word
Sauna is a tool — not a test.The point isn’t to suffer. It’s to soften.You don’t need to prove anything.Just show up, breathe deep, sweat well, and rest after.
Stay aware. Stay kind to yourself.And get out while you still feel amazing.