Safe Use Guidelines for Steam Showers or Saunas

Having a steam shower or sauna in your home is an incredible luxury that offers incredible health benefits. Improved circulation and muscle recovery, stress relief, and better sleep are just the tip of the iceberg. But using your home unit safely requires knowing the right temperature, timing, and preparation steps to avoid dehydration, overheating, or other health risks. Marathon runners don’t just get up one morning and decide to run 26 consecutive miles. They train and work up to it slowly. The same goes for heat therapy.

Whether you just installed your first home steam shower or your first sauna, this guide covers everything you need to get the most out of every session, safely.

What's the Difference Between Steam Showers and Saunas?

Steam showers use moist heat (100% humidity) at lower temperatures, typically 100-115°F. The steam comes from a generator that heats water into vapor.

Saunas use dry heat (10-20% humidity) at higher temperatures, usually 150-195°F. Today, most saunas use electric heaters. They are more convenient and offer more precise temperature control than traditional wood-burning saunas.

Both offer similar health benefits, but the experience feels quite different due to the humidity levels.

Before You Start: Essential Safety Preparations

Check with Your Doctor First

A quick conversation with your healthcare team is recommended before starting heat therapy, especially if you're managing conditions like heart disease, high or low blood pressure, or diabetes. You'll also want to check in with them if you've had any recent injuries or surgeries or are expecting a baby.

Hydrate Properly

Heat therapy, whether moist or dry, may cause dehydration, so it’s important to drink 16-20 ounces of water about 30 minutes before your session, and make sure to avoid alcohol for at least 4 hours beforehand. Alcohol increases your risk of dehydration and makes it harder for your body to regulate temperature properly.

What to Wear in Your Home Unit

Whatever makes you comfortable - towel, swimsuit, or nothing at all

Remove jewelry - metal gets extremely hot and may burn your skin

Wash your face to remove makeup and lotions, which may clog pores or cause skin irritation

Safe Usage Guidelines

Temperature and Timing for Beginners

Steam Showers:

Start at 100-105°F
Begin with 5-10 minutes
Work up to longer sessions at slightly higher temperatures as you adapt

Saunas:

Start at 150-160°F
Begin with 8-10 minutes
Work up to 15-20 minutes over time

Listen to Your Body

These are signs of overheating. This is not like reps at the gym, and this is not the place for a "pushing through" moment.

Exit immediately if you experience:

Excessive sweating
Extreme thirst
Dizziness or nausea
Rapid heartbeat
Difficulty breathing
Excessive weakness

During Your Session: Best Practices

The goal for most heat therapy enthusiasts is overall wellbeing. With that in mind, the following best practices will help you on your way to a relaxing and beneficial session.

Breathing Techniques—Be mindful as you breathe. In steam showers, breathe normally through your nose to filter the hot, humid air. In saunas, regular breathing is fine since the air is drier.

Stay Hydrated—Sip water throughout your session if needed, especially if you feel thirsty. Don't wait until you're done, dehydration happens quickly in high heat.

Movement and Relaxation—Sit quietly and let your body adjust. Avoid vigorous movement or exercise; your heart is already working harder in the heat. Mild stretching once you’re warm may help increase flexibility.

After Your Session: Cool Down Safely

Gradual Temperature Change—Exit slowly and sit for a few minutes in a cooler area. Enjoy a cool shower or room temperature air to cool off slowly. Once you’ve gradually cooled down, try a cold plunge.

Rehydrate Thoroughly—Drink 16-24 ounces of water within 30 minutes of finishing. Add electrolytes if you sweated heavily or had a longer session.

Rest—Plan 15-20 minutes of rest after your session. Your body needs time to return to normal temperature and heart rate.

Common Mistakes to Avoid

Don't Overdo Duration—More time doesn't equal better results. Longer sessions increase risk without additional benefits. Quality over quantity wins here.

Don't Ignore Warning Signs—Never try to "tough out" feeling unwell. Heat-related illness can escalate quickly and become dangerous.

Don't Use Alone—If possible, let someone in your house know when you're using your steam shower or sauna. Having someone nearby who can check on you if needed provides an extra safety layer, especially when you're still learning your limits.
Ignoring the Signs You're Overdoing It—Pay attention to what your body is telling you. Look for persistent fatigue after sessions, dizziness, or nausea.

Your body needs energy reserves to handle the heat stress safely. Avoid steam or sauna use if you feel sick or feverish, you’re dehydrated from illness, travel, or alcohol.

Final Thoughts

Steam showers and saunas can be incredibly beneficial when used safely. The key is starting slowly, listening to your body, and building up gradually over time. Start with shorter, cooler sessions and work your way up. Your body will thank you for the gradual approach, and you'll develop a sustainable practice that enhances your health for years to come.

Remember, there's no prize for enduring the highest temperature or the longest session. The goal is consistent, safe use that leaves you feeling refreshed and relaxed.