Potential Risks and Negative Effects of Sauna: What You Should Know

Steam hisses, wooden benches creak, sweat drips down your skin—and for many, the sauna’s supposed to be pure bliss. But what if that steamy glow hides a few shadows? Most people picture saunas as the ultimate good-for-you treat, the wellness world’s reward after a hard day. Yet, it turns out, not everyone walks out feeling better. Some leave dizzy, out of breath, or even—rarely—in genuine danger. While saunas offer relaxation and muscle soothing, there’s plenty lurking beneath the surface that deserves a closer look. If you’re heading for your next sauna session in Spa Dubai or anywhere else, it’s smart to see the whole picture: the perks and the pitfalls.

Dehydration and Loss of Electrolytes: Are Saunas Draining More Than Just Stress?

Most sauna-goers step out with a lovely sheen of sweat, but all that sweating strips your body of precious fluids. It’s easy to lose a liter or more in a typical 20-minute session, especially if you’re sitting in a hot, dry Finnish sauna or a searing steam room. That sudden loss might leave you feeling lightheaded, dizzy, or unusually fatigued—not the Spa Dubai glow you hoped for. The real kicker? You’re not just losing water; you’re losing electrolytes like potassium and sodium, which help your heart and muscles work right.

Think dehydration is a quick fix with just a glass of water? It’s not quite that simple. You need to replenish those other minerals too since a major imbalance can cause headaches, muscle cramps, or even irregular heartbeats. People most at risk? Anyone who shows up already a bit dehydrated, or who’s spent all day at the beach or gym before dropping by the spa. Elderly people and those on certain medications (like diuretics) can also see much faster fluid loss. Pair your sauna ritual with intentional hydration: water before, during, and after, with perhaps a light sports drink if you’ve lost a lot of sweat.

There’s a smart way to sauna: keep a water bottle nearby, schedule a break after 10-15 minutes, and watch out for early warning signs—dry mouth, muscle twitches, feeling woozy when you stand. If you notice urinating less after your session or your urine is significantly darker, you’ve crossed the dehydration threshold. Babies, young kids, and older adults are particularly vulnerable, so play it extra cautious with them.

Impact on Heart Health: Can Saunas Be Risky for Cardiac Patients?

For most people, sauna time gives a gentle workout effect: heart rate goes up, blood vessels widen, circulation improves. But that cardiovascular workout isn’t safe for everyone. If you’ve got underlying heart issues—like uncontrolled high blood pressure, heart arrhythmias, or advanced heart failure—a sauna can strain your system. Your heart works harder to pump blood to your skin and cool you down, but sometimes, that strain is too much. The European Society of Cardiology, in a 2021 report, stated that sudden cardiac events in saunas are rare, but when they happen, it’s usually among people with known heart problems or who mixed heavy drinking and sauna use.

A common misconception says saunas lower blood pressure, which sounds good on paper. But the change is short-lived, and some folks actually experience dramatic spikes or drops instead. These swings are especially risky for people on medications that alter blood pressure, or who already struggle with fainting spells. Sometimes there’s no warning—just standing up after a session triggers a dangerous drop, leading to falls or even fainting episodes. If you have any doubts, clear things with your doctor—especially if you've ever felt weak, short of breath, or dizzy in a hot environment before.

If you’re healthy and active? Enjoy the moment. But steer clear if you have unstable angina, recent heart attacks, or heart valve problems unless your cardiologist specifically gives the green light. And be extra wary of pile-on effects: alcohol plus high heat plus intense exercise beforehand is the classic recipe for trouble. Maybe sip cold water, cool off gradually, and keep your sauna time under twenty minutes if you have even mild cardiac risk factors.

Possible Impact on Blood Pressure: Who Needs to Be Extra Cautious?

The sauna’s heat causes blood vessels to widen—technically called vasodilation—which usually lowers your blood pressure while inside. But once you leave, your body can swing the other way, causing either a sharp drop (orthostatic hypotension) or, for some, a rebound spike. Ever felt faint or lost your footing stepping out of the sauna? You’re not alone. Especially in spas that crank the heat past 90°C (194°F), these effects can show up fast, even in healthy people.

If you’re taking medication for high blood pressure—or have the kind that jumps up when you’re stressed or exercising—high-heat sessions come with extra risks. Sudden changes could trigger headaches, blurred vision, or even a medical emergency in rare cases. For people with low blood pressure by default, the drop can leave you feeling weak, tired, or even cause you to black out. It’s not a risk worth taking if you have a history of fainting spells or related issues. And hey, big meals and alcohol together with sauna time? Don’t do it—both make the swings worse.

Most experts suggest sticking to shorter sessions (10-15 minutes) and standing up slowly from the bench. Give your body a minute to recalibrate before heading to the shower, and spend at least as much time cooling off as you did heating up. You can also try alternating between hot and cold: a quick dip in a plunge pool or icy shower gets circulation going and may reduce pressure swings, but watch your limits. Your body isn’t a machine, so listen for warning signals, and skip sauna time if you feel off, sick, or just not yourself that day.

Heat Exhaustion and Overheating: When Is Too Hot Really Too Hot?

You know that limp, drained feeling when your body’s had enough sun for the day? Saunas can push you into similar territory—sometimes without much warning. Most traditional saunas hover between 70–100°C (158–212°F), which is intense enough that core body temperature can shoot up to 39°C (102°F) or more in under half an hour. That disrupts the body’s cooling system, pushing you toward heat exhaustion or, in rare cases, heat stroke. Warning signs: red skin, weakness, nausea, confusion, racing heartbeat, and failing to sweat (your body gives up trying to cool you).

For healthy young adults, the risk is low—if you pay attention to time. Marathon sauna sessions, like those trending on social media (45 minutes or more), raise the risk drastically, especially if you’re not drinking water or you’ve just done a hard workout. Overheating can be deadly: Finland’s government noted a spike in sauna deaths linked to excessive alcohol, extra-long sessions, and people falling asleep in the heat. Never nap inside—a short rest could turn into a tragedy.

Heat exhaustion can creep up faster if you’re on medication for allergies, colds, or mental health (some alter how your body handles heat), or if you have a fever or infection—a hot sauna doesn’t “sweat out” germs, despite the myth. Kids and older adults, whose temperature regulation systems aren’t as strong, need shorter, cooler sessions and extra watchfulness. If you or your companion is shaky, confused, stops sweating, or feels chest pain, step out immediately, cool off, and seek medical help if symptoms persist.

Potential Dangers for Pregnant Women and Children: Should They Avoid Saunas?

Prenatal yoga? Great. Saunas during pregnancy? That’s where doctors start waving red flags. The problem isn’t comfort—it’s what high heat does to a developing baby. Research from the American College of Obstetricians and Gynecologists shows that raising core temperature (hyperthermia), especially in the crucial first trimester, might increase risks of birth defects and pregnancy complications. Even brief exposures can raise the mother’s temperature above safe limits, especially combined with hot tubs or steam rooms.

If you’re pregnant and feeling desperate for spa time, opt for a short, cooler session (maybe 10 minutes max, well below 70°C) and never go in alone. Hydrate well and stop immediately if you feel faint, dizzy, or unwell. Many spas in Dubai and worldwide actually post clear warnings, and some absolutely prohibit sauna use during pregnancy. It’s not about being overprotective—it’s about real risk, not just to your comfort, but your baby’s health and development.

As for kids, their bodies can’t regulate temperature as well as adults. They sweat less, cool down slower, and dehydrate faster. Even a short session can push their little bodies out of balance before they realize what’s happening. Experts recommend skipping sauna for kids younger than seven, and for older kids, never more than a few supervised minutes at a much lower temperature. High-heat culture in the Nordics aside, most spas here keep firm rules for a reason.

Does Sauna Use Interact with Medications?

Medications for blood pressure, mental health (like antidepressants), and colds often mess with sweat and how your body handles heat. Diuretics, for example, mean you’re already losing fluid, so a sauna piles on the dehydration. Beta blockers can prevent your heart rate from rising in response to heat, putting you at higher risk for fainting or sudden blood pressure drops.

Other common meds, especially those with anticholinergic side effects (think some allergy, depression, and bladder control pills), mess with sweat production. That means your body struggles to cool off, upping your risk for overheating without giving you the usual warning signs. Herbal supplements known to speed heart rate or affect blood flow (like ginseng or yohimbe) can also amplify sauna’s impact in unpredictable ways. If you start a new prescription, check with your doctor or pharmacist before stepping back into the heat.

If you’re using medication patches, be warned: adhesive may peel off, or the medication might get absorbed too fast as your skin heats up. Double-check all medication instructions—some explicitly warn against sauna use.

Can Saunas Cause Skin Problems or Aggravate Skin Conditions?

Ever spotted blotches, rashes, or acne flair-ups after a good sweat? It’s not uncommon. The combo of heat and sweat opens up pores, which usually helps clear skin, but sensitive skin types might react with hives (cholinergic urticaria), redness, or flare-ups of chronic conditions like eczema or psoriasis. For some people, prolonged exposure triggers a breakout, especially if sweat and sauna residue aren’t quickly rinsed off.

Rosacea and heat don’t mix—if you have it, even brief sessions could leave you red-faced for hours. Those prone to fungal or yeast skin infections (common in humid spa spaces) need to wash up directly after, avoiding the temptation to lounge in wet clothes or swimwear. Bringing your own clean towel and sitting on it can keep skin in top shape, and using fragrance-free cleansers is better than harsh soaps post-sauna.

On the plus side, saunas can sometimes help chronic acne by encouraging sweating, but only if you shower thoroughly right after to clear away pore-clogging residue. If you’re experimenting with a new skin treatment—acid peels or retinoids—skip the sauna for a few days to avoid irritation. Always check with a dermatologist if you’re unsure, especially if your skin reacts unpredictably after hot sessions.

Tips for Reducing Sauna Risks and Making Your Sessions Safer

• Hydrate like you mean it: drink water before, during, and after every session to replace lost fluids.
• Never sauna after heavy drinking, intense exercise, or if you skip meals—these raise risk of fainting or overheating.
• Keep sessions short: beginners can start with 8-10 minutes, and even pros do best capping at 20 minutes max.
• If you feel dizzy, nauseous, or weak, leave the heat immediately and cool off gradually.
• Skip the sauna if you’re fighting illness, have a fever, or are coming down with a cold.
• Don’t go in alone if you’re new or at higher risk due to medical issues; supervise kids carefully.
• Let your body cool down between sessions—a cold shower or plunge works, but ease in slowly.
• Use a clean towel to sit on, and avoid direct contact with benches to reduce risk of skin irritation or infection.

Many spas in Dubai post their own guidelines and have staff ready to answer safety questions. It’s not prude to ask—it’s smart. That’s the way to get all the benefits of sauna without a nasty surprise later.

How Common Are Sauna-Related Emergencies?

Sauna accidents are rare, but they do happen—more often among people who combine hot rooms with heavy drinking or recreational drugs. A Finnish study published in 2023 found that about 150 deaths per year in Finland were linked to improper sauna use, almost all in private homes and involving impaired judgment. Public spas have solid safety records, especially when staff supervise and time sessions.

Non-fatal incidents (like fainting, falls, or minor burns) are more common, but still relatively rare when people follow the rules. Watch out for old or malfunctioning heaters—modern spas like those in Dubai are much safer than improvised home setups.

Here’s a quick look at sauna safety stats based on studies from Europe and the Middle East:

Hidden Traps: When Sauna Culture Pushes Boundaries

Social media loves to glorify marathon sauna sessions as the ultimate endurance test, and group rituals sometimes pressure newcomers to stay longer than they’re comfortable with. This isn’t harmless showing off—it’s dangerous. Passing out in a sauna is no joke, especially if you’re alone or no one notices you’re in trouble. Outright competitions (how long can you last?) have ended in tragedy, as with the infamous 2010 Finnish Sauna World Championships that left one contestant dead and another seriously injured due to extreme overheating.

It’s smart to resist group pressure. Set your limits ahead of time, signal if you want to exit, and don’t downplay symptoms or cover up weakness. Friendly spa culture means looking out for each other, not egging each other on. If you’re new, don’t be afraid to ask staff for guidance—they appreciate it, and so does your body.

Environmental Factors: Cleanliness, Mold, and Air Quality Concerns

Saunas rely on warmth and humidity, which make them perfect breeding grounds for bacteria, mold, and fungus if staff don’t clean thoroughly. Top-tier spas in Dubai use daily deep-cleans and modern air exchange systems, but at home or in less maintained spots, mold and bacteria can trigger allergies or skin infections. Athletes and heavy sweaters need to pay special attention: sweat-soaked benches or used towels can harbor germs even in fancy spa settings.

If you’re prone to airway allergies or asthma, be aware: sauna air, especially in poorly ventilated spaces, can carry airborne irritants that trigger symptoms. Newer spas will have good filters and easy-to-clean facilities, but always check for musty odors or visible mold before settling in. Telltale signs of poor hygiene: sticky benches, unemptied buckets, and foggy air that doesn’t clear after a session.

Are All Sauna Types Equally Risky?

Not all saunas crank out the same risks. Traditional wood-fired Finnish saunas typically run drier (low humidity, very high temps). Steam rooms are cooler but carry 100% humidity, which slows your sweat’s ability to evaporate—and can lead to overheating if you don’t notice how hot you’re getting. Infrared saunas work differently: they use light, not heated air, to raise body temperature, usually at lower room temp but sometimes more deeply penetrating the body’s tissues.

People with respiratory issues may find steam rooms harder to handle, while others with dry skin or eczema might prefer the moist air. If you’re experimenting, start low and slow. Different risks, but the same rule: listen to your own body and adjust as you go.

What Are the Early Warning Signs That You Should Exit the Sauna?

• Dizzy spells or sudden weakness
• Severe thirst or a dry, sticky mouth
• Headaches, nausea, or feeling faint
• Heart palpitations or rapid irregular heartbeat
• Trouble breathing, tingling, or muscle cramps
• Skin stops sweating or becomes cold and clammy
• Vision blurs or you feel confused

Leave immediately if you spot any of these red flags. Don’t push through. Cooling down, hydrating, and sitting with your head between your knees often resolves mild symptoms, but severe issues demand medical help.

Are There People Who Should Completely Skip the Sauna?

Yes, and it’s not just the elderly or obviously frail. People with uncontrolled high blood pressure, advanced heart problems, active infections, or contagious illnesses should stay away. Pregnant women during the first trimester, those with a history of heatstroke, and anyone with undiagnosed dizzy spells also fit the bill. Skin infections or open wounds? Better wait until you’ve healed up—and don’t bring kids under seven for long hot sessions.

How Do Sauna Risks Differ in Hot Climates like Dubai?

Already living in summer-like temperatures means your body’s working to cool you most of the day. Stack a sauna on top and you’re doubling the thermal load, especially during Dubai’s summer months. Walking outside after a session can shock the system—cool off fully inside before heading into the heat, and postpone sessions during peak hot seasons unless you know your body responds well. Take extra breaks and prioritize hydration, since heat exhaustion onset is faster when the baseline temperature’s already high.

FAQ

• Can sauna sessions make you sick? Rarely, but you can become dehydrated or overheat, leading to headaches, dizziness, or, in extreme cases, fainting or heat exhaustion.
• How long should I stay in a sauna to stay safe? Most experts recommend no more than 15–20 minutes for healthy adults; beginners and at-risk groups should cap sessions at 8–10 minutes.
• Can children use saunas safely? Children should only enter for brief, supervised sessions at lower temperatures; kids under 7 are generally advised to skip saunas altogether.
• Is it safe to sauna if I’m on medication? Some medications increase the risk of dehydration or overheating—check with your doctor or pharmacist before sauna use.
• What should I do if I feel unwell in a sauna? Leave immediately, hydrate, and cool off slowly; seek help if symptoms are severe or persistent.