How to Prepare for an Infrared Sauna Session
A good sauna session is not a test of endurance. Preparing well means arriving normally hydrated, understanding how heat affects you and knowing when to stop. If you are new to infrared sauna, begin conservatively and treat comfort—not maximum sweating—as the goal.
Before you leave home
- Drink normally through the day. Do not deliberately dehydrate or force excessive water.
- Avoid alcohol. It can impair judgement and increase dehydration risk.
- Eat as you normally would. A very heavy meal immediately beforehand may feel uncomfortable, but fasting is not required.
- Tell the clinic about pregnancy, recent illness or surgery, cardiovascular or kidney conditions, blood-pressure concerns, impaired sweating and medicines that may alter heat tolerance or hydration.
- Reschedule if you have a fever, vomiting, diarrhoea, an active infection or feel unwell.
What to bring
Bring water, minimal valuables and any information the clinic has requested. Confirm what clothing, towels and changing facilities are provided. Avoid heavy lotions or products unless the sauna manufacturer and clinic permit them.
Choose the right session length
LondonCryo offers private 25- and 45-minute sessions. If you are new to infrared sauna or have not used heat recently, the shorter option is the more cautious starting point. You can leave the cabin at any time; completing the full booking is never more important than how you feel.
During the session
- Sit or position yourself as instructed and avoid touching heaters or equipment.
- Keep water available and take small drinks according to thirst.
- Do not use the session to chase a target amount of sweat.
- Leave immediately if you feel dizzy, faint, nauseated, unusually weak, confused, develop a headache or experience chest discomfort.
- Alert staff if symptoms do not settle promptly after leaving the heat.
After the session
Stand up slowly and allow time to cool down. Replace fluid through normal drinking and eat normally. Avoid jumping straight into another demanding treatment, intense exercise or more heat if you feel light-headed or depleted. If concerning symptoms persist, seek medical advice.
A five-point booking checklist
1. I have disclosed relevant conditions, medicines, pregnancy and recent illness.
2. I have avoided alcohol and arrived normally hydrated.
3. I have chosen a conservative duration for my experience level.
4. I know which symptoms mean I should leave the cabin.
5. I have allowed time to cool down before travelling or adding another service.
Frequently asked questions
Should I exercise before sauna?
Exercise plus sauna increases total heat and fluid stress. If you combine them, cool down and rehydrate after exercise first, and reduce or skip sauna if you feel depleted.
How much water should I drink?
There is no single amount that suits everyone. Arrive normally hydrated, drink to thirst and follow personal medical guidance if you have fluid restrictions.
Can I attend when I have a cold?
Do not attend when feverish or acutely unwell. Heat is not a treatment for infection, and attending may expose staff and other clients.
Choose your private sessionBook 25 minutes if you are new to infrared heat, or choose 45 minutes if you already know you tolerate it well and the team confirms suitability. View Infrared Sauna availability
Sources
- Cleveland Clinic — Infrared sauna benefits and risks — Hydration, alcohol and safety guidance.
- CDC/NIOSH — Heat-related illnesses — Heat illness symptoms and response.
- Mayo Clinic — Heat exhaustion — Cooling and rehydration guidance.
- Hussain and Cohen — Clinical Effects of Regular Dry Sauna Bathing: A Systematic Review — Overview of dry sauna evidence and adverse events.
This article provides general wellness information and is not a diagnosis or substitute for individual medical advice.
