What are safety tips for sauna use?

For sauna use, start with a tolerable temperature and short duration, stay hydrated, avoid overheating, and never combine sauna use with alcohol. The general study parameters were 5–20 minutes at 80–100°C (176–212°F); cool-down breaks were used between repeated sessions in one protocol. 1 2 3

• Use it about 2–3 times weekly; up to 4–7 times may enhance cardiovascular benefits. 4
• Ask a healthcare provider first if you have heart conditions, recently had a heart attack, or are pregnant. A guest specifically recommends physician guidance for people with certain heart problems or a recent heart attack, and avoiding sauna during pregnancy. 5 6
• For fertility concerns, males may use a cold pack to protect the scrotal area from heat. Use an insulating layer; direct, intense cold can injure the skin, including through frostbite. 7