A sauna headache is an ailment that can affect both beginners and experienced enthusiasts of this form of relaxation. Although the sauna offers numerous health benefits, such as stress reduction, it can sometimes lead to unpleasant symptoms, including headaches and dizziness or nausea. Learn about the main causes of these discomforts and methods of avoiding them. Learn what to do to make sauntering safe and beneficial to the body.
Effects of high temperatures in the sauna on the body
The temperature in a sauna usually oscillates between 70 and 100 degrees Celsius, which puts a significant strain on the body, especially if the sauna time is too long. Such a high temperature leads to the dilatation of blood vessels and acceleration of blood circulation. It also causes intense fluid loss through sweating, which can result in dehydration. Therefore, it is important to sauna in moderation and exercise caution.
Causes of sauna headaches
Some people struggle with a headache after a sauna session. It can be the result of several key factors, the most important of which are overheating of the body and dehydration. High temperatures in the sauna cause blood vessels to dilate, and sudden changes in pressure lead to dizziness and nausea. Prolonged exposure to high temperatures without adequate breaks results in overheating of the body.
While in the sauna, the body sweats intensively and loses fluids and electrolytes. Dehydration destabilizes the nervous system, which can manifest as headache, dizziness or even unconsciousness. Sauntering without adequate hydration increases the risk of these adverse symptoms.
A fairly common cause of severe headaches is also sauntering after drinking alcohol or exercising too much, so a sauna after a workout is not always a good idea.
Does the headache depend on the type of sauna?
Different types of saunas differ in temperature and humidity. These parameters directly affect the body and can increase the risk of headaches after sauning.
Finnish sauna is characterized by high temperature (up to 100°C) and low humidity. Such conditions promote intense sweating, which determines faster loss of fluids and electrolytes. Dehydration combined with overheating of the body can lead to headache, dizziness and nausea.
A steam sauna allows sauna bathing at lower temperatures (around 40-50°C) and higher humidity. Although the lower temperature seems less taxing, the high humidity makes sweating more difficult. In turn, this can disrupt the body’s natural cooling mechanisms, lead to overheating and potentially cause headaches.
Infrared sauna works on the principle of infrared radiation, which penetrates the skin and heats the body from the inside. Despite the lower temperature, the heat effect is felt more deeply, which can affect blood vessels and blood pressure, increasing the risk of headaches.
Each type of sauna offers different health benefits, but also carries certain risks. People with heart disease or blood pressure problems should therefore consult a doctor before sauntering. Caution and awareness of one’s limitations are key to enjoying all the benefits without putting oneself in danger.
Rules for safe sauntering
Here are ways to avoid a sauna headache:
- Remember to gradually increase the time spent in the sauna. Start with shorter sessions and gradually lengthen them, observing the reaction of your body.
- Use a sauna cap. A special cap protects your head from excessive heat, which helps avoid overheating and headaches.
- Control the temperature in the sauna. Make sure the temperature in the sauna is right for you. If you are a beginner, choose a lower temperature.
- Do not consume alcohol before sauning. Alcohol dilates blood vessels and can increase the risk of overheating and dehydration.
- Rest after leaving the sauna. Give your body time to recover and remember to replenish fluids.
The importance of hydration for sauna bathing
To avoid the negative effects of dehydration, it is crucial to consume adequate amounts of fluids. Before entering the sauna, during and after leaving the sauna, it is recommended to drink at least a glass of water or isotonic drink to replenish lost fluids and electrolytes. Drinking water helps maintain water and electrolyte balance, which is essential for the body to function properly.
Summary
A headache after a sauna session is the result of the synergistic effect of overheating, dehydration and hemodynamic changes caused by high temperatures. To avoid unpleasant symptoms, it is important to stay hydrated, maintain the right temperature in the sauna, control the time spent in the sauna and use accessories such as a sauna cap. Remember to gradually increase the intensity of your saunas and listen to the signals sent by your body. This will ensure that sauna bathing remains a source of relaxation and health benefits, not discomfort. If you have any doubts or are experiencing worrisome symptoms, it’s a good idea to consult your doctor.
