Stop when your body says stop
Leave the sauna and cool down if you feel faint, confused, nauseated, unusually weak, develop chest pain, have trouble breathing, or otherwise feel unwell. Do not treat a target time or temperature as a requirement.
Hydration and alcohol
Sauna causes sweating and fluid loss. Arrive hydrated and replace fluids appropriately. Avoid combining sauna use with intoxication, which can impair judgment and increase risk.
Temperature is not a competition
Sauna types differ. A Finnish sauna, steam room and infrared cabin operate differently. Research performed with one protocol should not automatically be used as a safety rule for another.
Children and vulnerable users
Age, body size, health status and ability to recognize overheating matter. Seek appropriate professional guidance for children or anyone who may not be able to communicate heat distress reliably.