What are safety tips for sauna use?

To use a sauna safely, Andrew Huberman recommends several precautions and guidelines:

1. Duration and Temperature: Limit each sauna session to 5 to 20 minutes, with a safe temperature range between 80 and 100 degrees Celsius (176 to 212 degrees Fahrenheit) 1 2.

2. Hydration: Ensure you are well-hydrated before and after sauna use to prevent dehydration, which can be exacerbated by high temperatures 2.

3. Frequency: Regular sauna use, about two to three times per week, can significantly improve cardiovascular health. More frequent use, up to four to seven times per week, may enhance these benefits further 3.

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     2

     Sauna Science

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4. Cooling Down: Incorporate a cooling-off period between sauna sessions to allow your body to regulate its temperature effectively. This approach can optimize benefits such as lowering cortisol levels and stimulating white blood cell activity 1.

5. Health Conditions: Consult with a healthcare provider before using a sauna if you have any heart conditions, recent heart attack history, or if you are pregnant. Sauna use can mimic the cardiovascular stress similar to moderate exercise, which may not be suitable for everyone 4.

6. Avoid Alcohol: Never combine sauna use with alcohol as it can increase the risk of overheating and cardiovascular strain 4.

7. Heat Exposure: For males concerned with fertility, consider using a cold pack to protect the scrotal area, as excess heat can negatively affect sperm quality 5.

By following these guidelines, you can enjoy the therapeutic benefits of a sauna while minimizing potential risks.