Why Do I Feel Worse After Infrared Sauna? The Complete Guide

Hey there! As a seasoned home improvement expert and infrared sauna enthusiast, I‘m often asked why someone might feel worse after an infrared sauna session. I want to provide you with a comprehensive guide so you can get the most out of your sauna experience. Infrared saunas provide remarkable health benefits, but it‘s important to listen to your body and understand why you may occasionally feel unwell afterwards.

Dehydration – The Number One Culprit

Without a doubt, dehydration is the most common reason you may leave an infrared sauna feeling fatigued or with a throbbing headache. Infrared waves heat your core body temperature more intensely than a traditional sauna. This causes heavy sweating and fluid loss, which can leave you severely dehydrated if you aren‘t proactive about replacing fluids.

According to a 2018 study in the Journal of Human Kinetics, infrared sauna users lost an average of 0.6 liters of fluid in a 30 minute session at 141°F (1). That‘s a significant amount of fluid loss in a short time!

As a general rule of thumb, I recommend drinking at least 16 oz of water before your sauna session. Keep sipping on water while you‘re in the sauna, and be disciplined about rehydrating afterwards. Sports drinks or coconut water are great options to replenish electrolytes and give you an energy boost.

Signs you may be dehydrated include:

• Headache or muscle cramps
• Dizziness or weakness
• Dark yellow urine
• Fatigue
• Dry mouth

Don‘t ignore these warning signs! Get hydrated immediately after your session to bounce back quickly.

Blood Pressure Drop

Infrared waves cause your blood vessels to dilate and expand. This improves circulation momentarily but can also cause a rapid drop in blood pressure. Combine this effect with fluid loss from sweating, and you have a recipe for potential lightheadedness and dizziness.

A 2014 study found infrared saunas induced significant drops in both systolic and diastolic blood pressure (2). Those already on blood pressure medications or with naturally low BP need to be especially cautious about intensity and duration when starting infrared sauna therapy.

Start with 10-15 minutes and lower temperatures around 120°F if concerned about blood pressure effects. Cool down slowly and drink electrolyte beverages to stabilize BP after sessions. Discuss any concerns with your doctor beforehand.

Loss of Vital Electrolytes

Electrolytes like sodium, potassium, calcium and magnesium are essential for muscle, nerve and brain function. Along with water loss, you also excrete these important electrolytes through sweat during an infrared sauna session.

An electrolyte imbalance can leave you feeling fatigued, achy, and can even trigger headaches. A 2018 study found sauna users lost substantial amounts of sodium, chloride, potassium and other electrolytes in 30 minute sessions (3).

Replenishing these vital nutrients after your sauna is crucial. Sports drinks, coconut water, milk, broths and electrolyte supplements are all great options. Focus on replenishing sodium, potassium, calcium and magnesium in particular. The banana is also nature‘s perfect electrolyte-restoring snack!

Heat Exposure

While infrared heat provides tremendous detox and circulation benefits, it can also make you feel ill if you overdo it. Infrared waves heat your core body temperature directly, rather than heating the air around you like a traditional sauna.

If you stay in too long or crank the heat up too high during your first few sessions, you may experience nausea, dizziness or weakness from heat exposure. Your body needs time to acclimate to the deeply penetrating infrared waves.

Start with 10-15 minutes at around 120°F and gradually work your way up over several sessions. This allows your body to adjust and prevents overheating. Be sure to take breaks if you start feeling too hot or uncomfortable. Listen to your body‘s signals.

"Detox Reaction" – The Healing Crisis

As infrared waves help liquefy and eliminate toxic substances from your tissues, you may experience flu-like symptoms as these toxins enter your bloodstream on the way out. Known as the "healing crisis" or Herxheimer reaction, this is actually a sign your body is responding powerfully to detoxification.

Symptoms like fatigue, headache, nausea and body aches may arise during this detox reaction. The effects should subside within 24-48 hours as toxins flush out of your system. Stay hydrated to aid this process. You may also need to reduce session length or temperature if the reaction is too intense.

Underlying Health Condition

In some instances, recurring symptoms after infrared sauna use may indicate an underlying chronic health condition. Individuals with chronic fatigue syndrome, heart conditions, lung conditions and suppressed immune systems may experience exacerbated issues with any type of heat therapy.

It‘s important to consult your physician if you have ongoing health problems prior to starting infrared sauna treatments. They can help assess your tolerance and determine any necessary precautions. Discontinue use immediately if any concerning symptoms arise and follow up with your doctor. Don‘t mess around with your health!

7 Tips to Prevent Feeling Worse After Infrared Sauna

Now that you understand the common reasons you may occasionally feel unwell after infrared sauna therapy, here are some handy tips to help prevent any negative side effects:

1. Hydrate, hydrate, hydrate! Drink at least 16 oz water before and keep sipping during your session. Replenish with electrolyte beverages afterwards.

2. Take it slow – Start with 10-15 minutes at lower temps around 120°F and work your way up.

3. Cool off slowly – Don‘t rush out and jump into a cold shower. Allow your body temp to normalize gradually.

4. Replace electrolytes – Sodium, potassium, calcium and magnesium are crucial. Sports drinks and coconut water are great options.

5. Take breaks – Step out if you start feeling overheated or nauseous and rest until you feel better. Listen to your body.

6. See your doc – If you have any underlying conditions, discuss infrared sauna use with your physician first.

7. Allow recovery time – Rest and recharge for the remainder of the day, you just had an intense detox!

When used carefully, infrared saunas provide an incredible detoxification experience that leaves you feeling great. Just be sure to hydrate properly, replenish electrolytes, take it slow, and respect your body‘s signals. With these precautions, you‘ll be amazed by the mental and physical rejuvenation! Let me know if you have any other questions!