In the article “I feel sick in the sauna – what to do?” I give a few specific tips on what you should (and shouldn’t) do if you suffer from nausea in the sauna.
I take a sauna very often, but I don’t necessarily stay in the sauna for as long as other people. That is absolutely fine, the main thing is that I feel good and relaxed. German saunas often give you a recommended timeframe for your sauna stay, usually, it is between 10 or 15 minutes. I have tried to follow that recommendation twice and both times I felt nauseous.
So, I decided to write an article about the subject. I share my best tips and tell you why you might be feeling sick in the sauna.
I feel sick in the sauna – what to do?
Hydration
In a nutshell, hydration is the be-all and end-all when taking a sauna. Remember that the amount of liquid you consumed the day before is also decisive for your sauna day. Drinking two to three litres of water a day is ideal. On the day you go to the sauna, you should drink an extra glass (or two) of water. You can lose more than half a litre of water during a sauna session.
Alcohol
If you tend to feel nauseous in or after the sauna, you should avoid alcohol, both during and after the sauna. Beer, cider, and other alcoholic beverages are not suitable sources of hydration. Switch to water or sugar-free juices instead.
Food intake
The timing of food intake and the quality of food both have a major impact on your well-being. “You are what you eat” is true in this context. I recommend that you eat a high protein diet and lots of vegetables before taking a sauna. Forget the simple carbohydrates and opt for complex carbohydrates (e.g. whole grains).
You can get nauseous if you have not eaten and drunk well beforehand. If you combine that with a long and hot sauna session you might be in big trouble. In the worst case, you might even need medical attention.
You shouldn’t go to the sauna on a full stomach, but it shouldn’t be empty either. I always get sick if I take a sauna with an empty or almost empty stomach.
If you know your blood sugar drops quickly, you should always have something small to eat with you: an apple, banana, nuts etc. Something that you can easily take with you and can be stowed in your sauna bag pocket.
If you get so sick you can’t eat, you should still try to make sure your blood sugar rise (but not too fast!). Take a piece of banana and put it in your mouth and chew on it slowly. This helps raise your blood sugar levels slowly and safely.
Ventilation
Here in Germany, the sauna ventilation systems don’t always seem to work optimally. Some saunas are just too hot and too dry. You should be very careful with hot and dry saunas because they can really make you feel very sick. I speak from my own painful experience.
My tip is to opt for a mild sauna and not stay for too long. Do not stay until you start feeling uncomfortable, leave while you still feel good. And remember, if you get sick, leave the sauna immediately.
If you ever get the chance to help plan a ventilation system for a sauna, remember that getting enough oxygen is crucial. If the ventilation isn’t installed professionally, you will literally run out of air. This leads to nausea and headaches.
Cooling
Cooling down is an important part of any sauna session. Don’t forget to get some rest in between the sauna visits, sit down, take a shower and/or cool off in the fresh air. And drink a glass of water.
Blood pressure
Sometimes blood pressure can plummet during a sauna session. The typical symptoms are dizziness, headaches, and lack of vision.
If this happens to you, it is best to sit down and drink water to cool down. It might take a while, so it’s important not to rush back into the sauna right away.
If you take blood pressure medication, you should be especially careful. Do not push yourself to the limit!
Sauna hat
Can a sauna hat really help against nausea in the sauna? In my opinion, yes. And maybe you should just give it a try too, especially if you often suffer from feeling sick in the sauna. Of course, we are all different. What works for me might not work for you.
However, a sauna hat can help prevent or at least delay nausea. A sauna hat protects your head so you can enjoy the heat longer. It is a great help, especially if you have cardiovascular problems.
Read more: The best Sauna hat
Tips for sauna-goers:
- Drinking water is especially important. Drink before, during and after the sauna.
- The timing of the meal before the sauna and the choice of food affect your well-being.
- The so-called “Finnish saunas” in Central Europe are often too hot and too dry. Leave the sauna before you start feeling too hot to avoid nausea.
- A sauna hat can help you enjoy the sauna longer.
- What if you still feel nauseous after a sauna?
- Drink water. Mineral water is the best choice.
- Eat something “proper”.
- Rest and cool down.
- Eat and drink as soon as possible.
Do this and you should be feeling better after a while!
All people are (luckily) different and you should listen to your own body’s signals. You do not need any sauna timers or recommendations. Some like to sit in the sauna for more than half an hour, others have enough after ten minutes. Listening to yourself is the best tip I can give you!
Tips to avoid nausea:
- Stay hydrated.
- Do not eat anything heavy before going to the sauna.
- The sauna should not be too hot and dry.
- Make sure the sauna is adequately ventilated.
- Cool off between sauna sessions.
- Try using a sauna hat.
If you have cardiovascular problems, listen to your body and do not push yourself to the limit!
I hope the article “I get sick in the sauna – what to do?” gave you some tips on how you can avoid getting sick in the sauna. Do you have any tips you would like to share? What has helped you?
Love,
Sauna Kati
