Sauna bathing is a centuries-old tradition known for its numerous health benefits, from relaxation and stress relief to pain reduction and improved circulation[1]. However, some people may experience headaches after a sauna session, leaving them wondering what went wrong. This article delves into the possible causes of post-sauna headaches and offers practical tips for prevention and management.
Dehydration: A Common Culprit
Losing Fluids in the Heat
The high temperatures in a sauna cause you to sweat, leading to fluid loss and potential dehydration[1]. Dehydration can trigger headaches due to the decreased blood flow to the brain and the imbalance of electrolytes, which play a critical role in regulating bodily functions[6]. To avoid this, drink plenty of water before, during, and after your sauna session[2].
Watch Out for Energy Drinks
It's important to steer clear of energy drinks before hitting the sauna, as they can have diuretic effects[10]. This can lead to increased fluid loss, exacerbating the risk of dehydration and headache.
Overdoing It: Prolonged Sauna Exposure
Know Your Limits
Spending too much time in the sauna can be another headache trigger[4]. As a rule of thumb, limit your sauna sessions to 15-20 minutes, and take breaks to cool down and hydrate[5]. Listen to your body, and exit the sauna once you start feeling too hot or uncomfortable.
Heat-Induced Headaches: Not Just About Dehydration
Environmental Factors
Heat-induced headaches can occur even without dehydration, as the sudden exposure to high temperatures can cause blood vessels in the head to dilate[8]. To minimize this risk, gradually acclimate your body to the sauna environment by starting at a lower temperature and slowly increasing it over time.
Migraines: A Preexisting Condition
If you're prone to migraines, stress and exposure to extreme heat may trigger an episode[9]. Consult with a healthcare professional before incorporating sauna sessions into your routine to ensure it's a safe and beneficial practice for you.
Hypoglycemia: A Lesser-Known Factor
Blood Sugar Levels Matter
Low blood sugar, or hypoglycemia, can lead to headaches, dizziness, and weakness[11][12]. Ensure you have a balanced meal before your sauna session to maintain stable blood sugar levels and reduce the risk of hypoglycemia-induced headaches.
Sauna Types and Headaches
Traditional vs. Infrared Saunas
Infrared saunas use radiant heat to warm the body directly, while traditional saunas heat the air around you[15]. Some individuals may find infrared saunas more comfortable and less likely to cause headaches due to the lower ambient temperature. Consider trying different types of saunas to find the one that suits you best.
FAQs
Q: Can regular sauna use help with chronic headaches?
A: In some cases, regular sauna bathing may help alleviate chronic tension-type headaches[7]. However, it's essential to consult with a healthcare professional before incorporating sauna sessions into your headache management plan.
Q: Does sauna use affect the endocrine system?
A: Sauna bathing can impact the endocrine system, influencing the release of various hormones[16]. However, the effects on headache development are not well understood and require further research.
Q: Are there any risks associated with sauna use?
A: While generally considered safe, sauna use does carry some risks, especially for individuals with certain preexisting conditions or those who do not follow proper safety guidelines[17]. Pregnant women, people with heart conditions, and those prone to dehydration should consult with a healthcare professional before using a sauna. To minimize risks, always follow safety recommendations, such as staying hydrated, limiting session duration, and taking breaks to cool down.
Conclusion
Experiencing a headache after a sauna session can be an unwelcome surprise. However, understanding the potential triggers and taking preventive measures can help you enjoy a more pleasant and headache-free sauna experience. Ensure proper hydration, limit sauna duration, gradually acclimate to the heat, and pay attention to any preexisting conditions that could contribute to headaches. By following these guidelines and consulting with a healthcare professional as needed, you can safely reap the numerous benefits that sauna bathing has to offer.
About the Author
Kelly Haven Of Heat Team | Sauna Enthusiasts
Haven Of Heat Decor's team has 10 years of extensive research and a genuine passion for personal wellness and bettering of oneselves. We carry only the best quality sauna models (that pass our intensive quality assurance checklist) on the market today. Give us a call at 360-233-2867 or send us an email and our sauna specialists will be happy to help guide you through the sauna buying process.
Sources:
[1] Mayoclinic. Dehydration. Available: https://www.mayoclinic.org/diseases-conditions/dehydration/symptoms-causes/syc-20354086#:~:text=Dehydration%20occurs%20when%20you%20use,carry%20out%20its%20normal%20functions.
[2] Clevelandclinic. Dehydration. Available: https://my.clevelandclinic.org/health/treatments/9013-dehydration
[3] L. Hooper et al., "Clinical symptoms, signs and tests for identification of impending and current water‐loss dehydration in older people," no. 4, 2015.
[4] Healthline. Available: https://www.healthline.com/health/how-long-in-a-sauna#:~:text=The%20longer%20you%20stay%20in,once%20you%20feel%20hot%20enough.
[5] MAINTAIN HEALTH/FITNESS FACILITY SAUNA, STEAM ROOM, AND WHIRLPOOL OPERATING STANDARDS. Available: https://us.humankinetics.com/blogs/excerpt/maintain-health-fitness-facility-sauna-steam-room-and-whirlpool-operating-standards
[6] Medlineplus. Electrolytes. Available: https://medlineplus.gov/ency/article/002350.htm
[7] G. Kanji, M. Weatherall, R. Peter, G. Purdie, R. J. T. J. o. A. Page, and C. Medicine, "Efficacy of regular sauna bathing for chronic tension-type headache: a randomized controlled study," vol. 21, no. 2, pp. 103-109, 2015.
[8] Healthline. Heat induced headaches. Available: https://www.healthline.com/health/heat-headache#causes
[9] Mayoclinic. Migraine. Available: https://www.mayoclinic.org/diseases-conditions/migraine-headache/symptoms-causes/syc-20360201#:~:text=Stress%20at%20work%20or%20home,trigger%20migraines%20in%20some%20people.
[10] A. Riesenhuber, M. Boehm, M. Posch, and C. J. A. a. Aufricht, "Diuretic potential of energy drinks," vol. 31, no. 1, pp. 81-83, 2006.
[11] W. Scott, C. Scott, and A. J. A. J. o. P.-L. C. Luckhardt, "Observations on the blood sugar level before, during and after hunger periods in humans," vol. 123, no. 1, pp. 243-247, 1938.
[12] L. A. Taylor and S. J. J. o. B. M. Rachman, "The effects of blood sugar level changes on cognitive function, affective state, and somatic symptoms," vol. 11, no. 3, pp. 279-291, 1988.
[13] G. S. Scoon, W. G. Hopkins, S. Mayhew, J. D. J. J. o. S. Cotter, and M. i. Sport, "Effect of post-exercise sauna bathing on the endurance performance of competitive male runners," vol. 10, no.
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