How to Use a Sauna During Summer Without Overheating

Saunas are commonly associated with cold-weather relaxation, but their benefits extend year-round—even in the summer. However, high outdoor temperatures combined with the heat of a sauna can lead to overheating and discomfort if not managed properly.

In this guide, we’ll explore how to use a sauna safely in the summer, including cooling strategies, hydration tips, and contrast therapy techniques to stay comfortable while reaping the benefits of sauna heat exposure.

1. Hydrate Before, During, and After Your Sauna Session

Sweating in a sauna causes fluid loss, which can be more pronounced in hot summer weather. To prevent dehydration:

✅ Drink at least 16 oz (500 ml) of water before your session.
✅ Sip water or an electrolyte drink during your sauna use.
✅ Replenish lost fluids post-sauna with mineral-rich beverages like coconut water or electrolyte tablets.

💡 Pro Tip: Adding a pinch of Himalayan salt or trace minerals to your water helps replenish sodium and other electrolytes lost through sweat.

2. Adjust Sauna Temperature & Session Length

In winter, you might enjoy long, high-heat sauna sessions (180°F+), but during summer, it’s best to modify the settings to prevent overheating.

🔥 Recommended Summer Sauna Settings:

• Lower the temperature to 120°F – 150°F (for traditional saunas) or 100°F – 130°F (for infrared saunas).
• Shorten sessions to 10-15 minutes instead of the usual 20-30 minutes.
• Take breaks between sessions to cool down.

✅ Recommended Options:

• Infrared Saunas (operate at lower temperatures).
• Hybrid Infrared (traditional and infrared heating)
• Traditional Saunas (adjustable heat settings).

3. Use Cold Therapy for Contrast Cooling

One of the best ways to prevent overheating is to pair sauna use with cold therapy (also known as contrast therapy).

Cooling Strategies to Try:
🧊 Cold Showers – Rinse off with cold water before and after your sauna session.
🧊 Cold Plunges – Step into a cold plunge tub between sauna rounds.
🧊 Ice Packs & Cold Towels – Apply a cold towel to your neck, wrists, and forehead to regulate body temperature.
🧊 Sit in the Shade – Step outside into a cool, shaded area for a few minutes between sessions.

✅ Contrast Therapy Benefits:

• Regulates body temperature during summer sauna use.
• Reduces inflammation and speeds up recovery.
• Enhances circulation and immune function.

4. Choose the Right Sauna Time

In summer, timing your sauna session properly can make a big difference.

🌅 Best Times to Use a Sauna in Summer:

• Morning Sessions – Before the hottest part of the day.
• Evening Sessions – When the sun has set, and temperatures drop.

💡 Avoid using a sauna in the middle of the day when outdoor temperatures are at their peak.

5. Opt for Proper Ventilation & Cooling Accessories

A well-ventilated sauna ensures fresh air circulation, helping you avoid excessive heat buildup.

🔹 Ventilation Tips:

• Keep sauna vents open for airflow.
• Use a fan outside the sauna to promote cooling air circulation.
• If outdoors, position the sauna in a shaded area to prevent heat accumulation.

🔹 Cooling Accessories:
✅ Sauna Cooling Towels – Soak in cold water and wear around your neck.
✅ Portable Mist Sprays – Keep your face and body refreshed.
✅ Cooling Foot Mats – Placing a cool mat inside the sauna can help regulate body temperature.

6. Wear Light, Breathable Clothing or Go Towel-Only

What you wear in a sauna can affect how your body regulates heat.

✅ Best Summer Sauna Attire:

• Lightweight, breathable cotton materials.
• A sauna towel only for better skin ventilation.
• Avoid synthetic fabrics that trap heat and prevent sweating.

7. Listen to Your Body & Know When to Stop

Overheating symptoms can develop quickly if you’re not careful. Pay attention to how you feel and exit the sauna if you experience:

🚨 Signs of Overheating:

• Dizziness or lightheadedness
• Excessive thirst or dry mouth
• Rapid heartbeat
• Fatigue or nausea

💡 Always allow your body to cool down gradually instead of immediately stepping into extreme cold (such as ice water) if you feel overheated.

Final Thoughts

Using a sauna in summer can be safe and enjoyable with the right approach. By staying hydrated, adjusting temperature settings, incorporating cooling strategies, and listening to your body, you can enjoy year-round sauna benefits without overheating.

🔥 Looking for the perfect summer-friendly sauna? Explore:

• Infrared Saunas for lower heat intensity.
• Cold Plunges to pair with sauna use.
• Hybrid Saunas for adjustable heat settings.

Stay cool and enjoy your sauna sessions all summer long! 🚿🔥