Sauna Health Risks: What You Need to Know Before Using a Sauna in Dubai

When you step into a sauna, a heated room designed to induce sweating and relaxation. Also known as a dry heat chamber, it’s a popular feature in Dubai spas—but it’s not risk-free. Many think saunas are just hot rooms that help you "detox," but the truth is more complex. Saunas raise your core temperature, make your heart work harder, and cause you to lose fluids fast. For healthy adults, that’s usually fine. But if you have heart issues, low blood pressure, or are pregnant, the risks can be serious.

The biggest sauna health risks, serious side effects that can occur from overheating or dehydration. Also known as heat-related illnesses, they include dizziness, fainting, nausea, and in rare cases, heart rhythm problems. These aren’t myths—they’re documented. A 2021 study in the European Journal of Preventive Cardiology found that people with untreated high blood pressure or heart disease had a higher chance of complications after spending more than 15 minutes in a sauna. Even healthy people can get dehydrated quickly in Dubai’s dry heat, especially if they’re not drinking water before or after. And if you’ve just worked out, jumped straight into a sauna, or stayed too long, your body doesn’t have time to adjust.

Another risk? steam rooms, a humid version of a sauna often confused with dry heat environments. Also known as Turkish baths or hammams, they’re common in Dubai spas, but they’re not the same as a dry sauna. Steam rooms can feel gentler, but they trap moisture and heat, which can make it harder for your body to cool down. People with asthma or respiratory issues might find steam harder to handle than dry heat. And if you’re using a sauna or steam room right after a body scrub or massage, your skin is more sensitive—adding extra stress.

Who should skip it? Anyone with uncontrolled high blood pressure, heart disease, recent heart surgery, or a fever. Pregnant women should avoid prolonged exposure. Kids under 12 and older adults need supervision. Even if you’re healthy, staying in too long—more than 15 to 20 minutes—is asking for trouble. And never drink alcohol before or after. It’s a recipe for dehydration and worse.

The good news? Most risks are preventable. Drink water before and after. Limit your time. Cool down slowly. Listen to your body—if you feel lightheaded, get out. Saunas can help with muscle recovery, stress, and circulation, but only if used wisely. In Dubai, where the outside heat is already intense, pushing your body too hard indoors is a mistake many make.

Below, you’ll find real guides from people who’ve been there—on how long to stay, what to do after, who should avoid it, and how to tell the difference between a sauna and a hammam. No fluff. Just what works—and what doesn’t—in this city’s spa culture.