There’s no doubt that sauna sessions are a great way to relax and detox. The heat helps your body sweat out toxins, improve circulation,and boost your overall sense of well-being. But like any wellness practice, there are a few things to remember to ensure you’re getting the most benefit—safely.
When you sweat during a sauna session, your body releases toxins, including mercury, lead, and other heavy metals.[1] While sweating is one of the most effective ways to rid your body of these harmful substances, it’s important to remember that not all toxins leave through your skin. Many can enter your bloodstream, especially if your body is exposed to heat for too long without proper breaks.
In the U.S., sauna ventilation isn’t always up to par. Poor ventilation can lead to a buildup of CO2, leaving you feeling fatigued or light-headed during or after a session. This is especially true in smaller, home saunas with limited fresh air circulation. If you’re feeling unusually tired or uncomfortable during a sauna session, it may not just be the heat—it could be a sign that the air quality isn’t optimal.[2]
How to Improve Sauna Safety and Air Quality
To get the most out of your sauna session while keeping it safe, consider building in short breaks to allow fresh air to circulate. This can be as simple as briefly opening the sauna door every 10-15 minutes to let in some fresh air. These breaks help reduce CO2 levels and allow you to cool off momentarily, reducing the strain on your body while still enjoying the benefits of heat therapy.
If you’re using a sauna at home, there are additional steps you can take to improve the air quality in your space:
- Crack a Window or Add Ventilation: Keeping a window slightly open during your sauna session can introduce more oxygen into the room and improve overall air circulation. Adding extra ventilation, such as a fan or vent, can further help reduce CO2 buildup and make the experience more comfortable.
- Reduce VOCs in Your Environment: Saunas, especially home setups, can trap volatile organic compounds (VOCs) that off-gas from plastics, furniture, and building materials. These VOCs can accumulate in the air and impact your health during the sauna session and your overall air quality at home. Increasing ventilation in your sauna room can lower VOC concentrations by up to 100 times, improving both the short-term and long-term air quality in your home.
Better air quality isn’t just about enjoying your sauna time—it can also significantly impact sleep quality, particularly for children and those sensitive to indoor air pollutants.
Simple, Non-Toxic Health Hacks
The great thing about improving your sauna experience and air quality is that these changes are simple and, in many cases, free. A little extra fresh air can go a long way in helping your body detox more efficiently and preventing the buildup of harmful substances in your environment.
So, the next time you settle in for a sauna session, take it slow, build in breaks, and prioritize air circulation. These easy adjustments will help you enjoy all the benefits of a good sweat without the downsides of poor air quality or excess strain on your body. Sometimes, the best non-toxic health hacks are the simplest ones!
References:
- Sears, Margaret E., et al. “Arsenic, Cadmium, Lead, and Mercury in Sweat: A Systematic Review.” Journal of Environmental and Public Health, vol. 2012, 2012, p. 184745. PubMed Central.
- Inadequate Ventilation and High CO2 Levels. https://www.osstf.on.ca/services/health-safety/information-bulletins/inadequate-ventilation-and-high-co2-levels.aspx. Accessed 3 Oct. 2024.