Sauna Hydration

Monaya M. MaGaurn, lifestyle physicist with Agency World Resources WTR Hero high performance lifestyle physics advanced sauna

March 19, 2026

Survival Training Via Sauna

Monaya M. MaGaurn / Heat Training (Sauna), Physics & Lifestyle / Extreme environments, Heat tolerance training, Sauna Culture, Sauna discipline, Sauna Hydration, Sauna Preparation, Sauna resilience, Sauna Safety /

Warmly lit wooden sauna interior with symmetrical tiered benches on both sides and a central stone heater. Soft light glows through slats, creating a calm, inviting atmosphere for relaxation and heat therapy.

Survival Training Via Sauna How to Train Your Body and Mind to Thrive in Extreme Environments

Monaya M. MaGaurn Lifestyle Physicist

Sauna culture is a beloved tradition in many parts of the world, and for good reason. Not only is it a relaxing and rejuvenating experience, but it also has numerous health benefits, from improving circulation to reducing stress. However, for those new to sauna culture, the experience can be overwhelming and even dangerous if proper precautions are not taken. it’s important to be aware of the prevalence of machoism in extreme cultures like saunas. While the practice can have many benefits, including improved cardiovascular health and stress reduction, the margin for error in these extreme environments is very small. It’s important to approach sauna culture with caution and avoid falling prey to a macho attitude.

By training your mind and body, developing discipline and resilience, and staying self-aware, you can safely enjoy the benefits of sauna culture without risking your health or safety.

In this article, we will explore the world of sauna culture and provide you with a comprehensive guide on how to safely and effectively train your body and mind to thrive in extreme environments.

Understanding Sauna Culture

The Origins and Significance of Sauna Culture

Sauna culture has been a beloved tradition in many parts of the world for centuries. From the Finnish “sauna” to the Russian “banya,” different cultures have developed their own unique take on this steam bath experience. While the exact origins of sauna culture are unknown, historians believe it may date back to ancient Rome and Greece.

Today, sauna culture is a popular pastime around the world, with people from all walks of life enjoying the many benefits of this steam bath experience.

The Dangers of Sauna Culture

While sauna culture can be a relaxing and rejuvenating experience, it can also be dangerous if proper precautions are not taken. In extreme environments, such as those found in sauna culture, the margin of error is very small. Pushing yourself too far can result in dehydration, overheating, and even death.

It is important to understand the risks associated with sauna culture and take the necessary steps to prepare yourself both physically and mentally.

Training Your Body for Extreme Environments

Starting Slow: How to Build Up Your Tolerance

If you are new to sauna culture, it is important to start slow and gradually build up your tolerance. Begin with just 10-15 minutes per session and gradually increase the time by 5-10 minutes each day.

It is important to pay attention to the signs that your body is giving you. If you start to feel lightheaded, dizzy, or overly fatigued, it may be time to back off and take a break. Do not push yourself beyond your limits, as this can be dangerous and counterproductive.

Hydration: Staying Safe and Healthy in the Sauna

Staying hydrated is essential for safe and effective sauna culture. Drink plenty of water before, during, and after your sauna sessions to ensure that you stay hydrated and avoid dehydration.

It is also important to avoid alcohol and caffeine before and after your sauna sessions, as they can dehydrate you and make it more difficult for your body to regulate its temperature.

Training Your Mind for Sauna Culture

Cultivating a Mindset of Resilience and Determination

Sauna culture is not just about physical preparation, it also requires mental preparation. Cultivating a mindset of resilience and determination can help you push through the challenges of extreme environments.Meditation, visualization, and other mindfulness practices can help you cultivate a sense of mental fortitude and control.

Developing Discipline and Self-Control

In order to thrive in sauna culture, you must also develop a sense of discipline and self-control. This includes setting goals and sticking to them, as well as avoiding distractions and temptations that may interfere with your sauna practice.

By developing discipline and self-control, you can build the mental strength necessary to push through the challenges of extreme environments.

Sauna culture can be a rewarding and rejuvenating experience, but it requires proper preparation and training. By starting slow, staying hydrated, and cultivating a mindset of resilience.

March 5, 2026

Protecting Yourself from Heat Over Exposure

Monaya M. MaGaurn / Heat Training (Sauna), Physics & Lifestyle / Heat exhaustion sauna, Heatstroke sauna, How long to stay in sauna, Sauna dehydration, Sauna dizziness, Sauna health risks, Sauna heart rate, Sauna Hydration, Sauna medical risks, Sauna nausea, Sauna overheating, Sauna Precautions, Sauna Safety, Sauna time limit, Sauna warning signs /

Preventing Overheating at the Sauna Take Precaution for Best Experience

Monaya M. MaGaurn Lifestyle Physicist

When Have I Been in the Sauna Too Long?

Saunas have been used for centuries to promote relaxation, reduce stress, and improve overall health. Spending time in a sauna can help you unwind after a long day or give you a boost of energy in the morning. However, spending too much time in a sauna can lead to serious health risks. In this blog post, we will discuss the warning signs that indicate you have been in the sauna too long and when it becomes an emergency.

Mild Symptoms

Mild symptoms of spending too much time in the sauna include dizziness, lightheadedness, and nausea. These symptoms are often a sign that your body is dehydrated and overheated. If you experience these symptoms, it’s essential to take a break from the sauna, sit down, and drink water to rehydrate your body.

Moderate Symptoms

Moderate symptoms of spending too much time in the sauna include profuse sweating, muscle cramps, and an increased heart rate. These symptoms indicate that your body is under severe stress, and you need to take action immediately. Take a break from the sauna, sit down in a cool area, and drink water to rehydrate your body. If the symptoms persist, seek medical attention immediately.

Severe Symptoms

Severe symptoms of spending too much time in the sauna include loss of consciousness, seizures, and organ failure. These symptoms are life-threatening and require immediate medical attention. If you or someone you know experiences severe symptoms after spending time in the sauna, call for emergency medical assistance immediately.

Risk Factors

Several risk factors can increase the likelihood of experiencing negative effects from spending time in the sauna. These include:

Dehydration: If you are dehydrated, spending time in the sauna can cause further dehydration, leading to heat exhaustion or heatstroke.
Age: Older adults may have a harder time regulating their body temperature and may be more susceptible to heat exhaustion or heatstroke.
Health conditions: Certain health conditions, such as heart disease or high blood pressure, may increase the risk of negative effects from spending time in the sauna.
Alcohol and drug use: Using alcohol or drugs before spending time in the sauna can increase the risk of dehydration and heat exhaustion.
Length of time in the sauna: Spending an excessive amount of time in the sauna can increase the risk of negative effects.

Precautions

To avoid negative effects from spending time in the sauna, it’s essential to take precautions. These include:

Hydrate: Drink plenty of water before and after spending time in the sauna.
Time limit: Limit your time in the sauna to 10-15 minutes.
Check with your doctor: If you have any health conditions, check with your doctor before using a sauna.
Avoid alcohol and drugs: Avoid using alcohol or drugs before spending time in the sauna.
Listen to your body: Pay attention to how your body feels during and after spending time in the sauna. If you feel dizzy or lightheaded, it’s time to take a break.

Spending time in the sauna can be a great way to relax and improve your health. However, it’s essential to be aware of the warning signs that indicate you have been in the sauna too long. Mild symptoms, such as dizziness and nausea, require a break and rehydration. Moderate symptoms, such as profuse sweating and an increased heart rate, require immediate action and medical attention if the symptoms persist. Severe symptoms, such as loss of consciousness and seizures, are life-threatening and require emergency medical attention.

To avoid negative effects, take precautions, such as hydrating, time limits, and listening to your body. By following these guidelines, you can enjoy the benefits of spending time in the sauna while staying safe and healthy. Remember, always err on the side of caution, and if you are unsure if you have been in the sauna for too long, take a break and hydrate. Your health and safety are the most important things, and by following these guidelines, you can enjoy the sauna without risking your well-being.

December 4, 2025

How to Start A Hot Yoga Practice in the Sauna

Monaya M. MaGaurn / Heat Training (Sauna), Physics & Lifestyle / Contrast Therapy, Hot Yoga, How to Start Sauna, Sauna Breathing, Sauna Clothing, Sauna Cold Plunge, Sauna for Beginners, Sauna Health Benefits, Sauna Heat Therapy, Sauna Hydration, Sauna Meditation, Sauna Practice, Sauna Relaxation, Sauna Routine, Sauna Stretching, Sauna Transition, Sauna Yoga /

How to Start a Hot Yoga Practice In the Sauna...

Monaya M. MaGaurn Lifestyle Physicist

If you’re a former hot yogi looking to transition to the sauna, there are a few things to keep in mind. Here’s a step-by-step guide to help you make the switch:

Prepare yourself mentally: Before you head to the sauna, take a moment to mentally prepare yourself. Remember that the heat in the sauna is dry, unlike the humid heat in a hot yoga studio. It may take some time to adjust, but remind yourself that the benefits of heat therapy are worth it.
Hydrate: As with hot yoga, it’s important to stay hydrated when using the sauna. Drink plenty of water before, during, and after your session to help replace any fluids lost through sweating.
Choose comfortable clothing: Unlike hot yoga, the sauna doesn’t require tight clothing for easy movement. Instead, opt for loose-fitting, comfortable clothing that allows your skin to breathe. Cotton or linen clothing is a good choice as it will absorb sweat and allow for air circulation.
Start slow: If you’re new to sauna use, start with shorter sessions at a lower temperature. Gradually increase the time and temperature as your body becomes more accustomed to the heat.
Relax: The sauna is a great place to relax and unwind. Take deep breaths and allow your body to release tension. You can even try some light stretching or meditation to enhance the relaxation benefits.
Introduce yourself to the cold plunge: After your sauna session, it can be beneficial to take a cold plunge to help cool down your body and promote circulation. To do this, turn on the hot water in your shower and adjust it to a comfortable temperature. Keep that water setting and then turn on the cold water as much as you can until it feels uncomfortable. Try to stand in it for at least 20 seconds the first time, gradually staying longer each time.

October 30, 2025

Is sauna dangerous?

Monaya M. MaGaurn / Heat Training (Sauna), Physics & Lifestyle / Safe Sauna Use, Sauna and Alcohol, Sauna and Asthma, Sauna and Blood Pressure, Sauna and Bronchitis, Sauna and Burns, Sauna and Circulation, Sauna and Dehydration, Sauna and Heart Health, Sauna and Respiratory Issues, Sauna and Skin Damage, Sauna Duration, Sauna Guidelines, Sauna Health Concerns, Sauna Hydration, Sauna Medical Advice, Sauna Precautions, Sauna Risks /

Is sauna dangerous. The risks surrounding sauna

Monaya M. MaGaurn Lifestyle Physicist

Saunas are safe with some caution.

Saunas have been used for centuries as a method of relaxation, detoxification, and even socialization. However, recent studies have shown that saunas can pose several health risks, especially when used excessively or improperly. Firstly, it is important to understand the physiological effects of sauna on the body. Saunas work by increasing body temperature and inducing sweating, which helps in flushing out toxins and improving circulation. This increase in temperature causes blood vessels to dilate, which can lead to a drop in blood pressure. This can be dangerous for individuals with pre-existing heart conditions or those taking medication to regulate blood pressure (Bouchama & Knochel, 2002).

Moreover, the increase in temperature and sweating can lead to dehydration, which can be exacerbated by alcohol consumption before or during sauna sessions. Dehydration can lead to headaches, dizziness, and even fainting, especially in individuals who are not accustomed to high heat exposure (Barrett & Driscoll, 2005).

Furthermore, sauna use has been linked to an increased risk of respiratory problems, such as asthma and bronchitis. This is because the hot and dry air in saunas can irritate the respiratory system and trigger an inflammatory response (Kukkonen-Harjula et al., 2006).

Another concern is the risk of burns and skin damage due to prolonged exposure to high temperatures. The hot surfaces of saunas and steam rooms can cause burns on sensitive skin areas or in individuals with poor circulation (Laatikainen et al., 2008).

To mitigate the risks associated with sauna use, it is recommended to follow certain guidelines. Firstly, individuals with pre-existing medical conditions, such as heart disease or low blood pressure, should consult with their healthcare provider before using a sauna. It is also important to avoid alcohol consumption before and during sauna sessions, and to stay hydrated by drinking water before, during, and after the session.

Moreover, sauna sessions should be limited to 10-15 minutes, with breaks in between to cool down and rehydrate. It is also recommended to start with lower temperatures and gradually increase the temperature over several sessions. This allows the body to adjust to the heat and reduces the risk of dehydration, burns, and other complications.

Additionally, it is important to take care of skin and avoid prolonged exposure to high temperatures. This can be achieved by using a towel or cloth to sit on, or by using a lower bench in the sauna. It is also important to avoid using oils or lotions in the sauna, as they can trap heat and cause skin damage.

In conclusion, while saunas can provide several health benefits, they can also pose several risks, especially when used excessively or improperly. The risks associated with sauna use include dehydration, respiratory problems, burns, and skin damage. To mitigate these risks, it is important to follow certain guidelines, such as limiting the duration of sauna sessions, staying hydrated, avoiding alcohol consumption, and taking care of skin. Moreover, individuals with pre-existing medical conditions should consult with their healthcare provider before using a sauna.

References:

Barrett, J. P., & Driscoll, P. (2005). Sauna injuries. Journal of the Royal Society of Medicine, 98(8), 364-365.

Bouchama, A., & Knochel, J. P. (2002). Heat stroke. New England Journal of Medicine, 346(25), 1978-1988.

Kukkonen-Harjula, K., Kauppinen, K., & Health Benefits of Sauna Study Group. (2006). How the sauna affects the respiratory system. Journal of Human Hypertension, 20(9), 681-685. doi: 10.1038/sj.jhh.1002044

October 9, 2025

How Long Should I Sauna?

Monaya M. MaGaurn / Heat Training (Sauna), Physics & Lifestyle / 60 Minute Sauna, Daily Sauna Practice, DIY Sauna Challenge, Gym Sauna Training, Heat Adaptation, Sauna Benefits, Sauna Challenge, Sauna Community, Sauna Endurance, Sauna for Health, Sauna Hydration, Sauna Program, Sauna Progression, Sauna Routine, Sauna Safety, Sauna Socialization, Sauna Temperature Guide, Sauna Training, Sauna Wellness /

How Long Should I Sauna? Be very forgiving to yourself. This is difficult.

Monaya M. MaGaurn Lifestyle Physicist

20 in 5 out X 3 = one hour saunas

How long should I sauna?

This is a loaded question that only you can tell you. I have been doing this for some time so a standard issue session is going to be 60 minutes. I stay the entirety of that 60 minutes these days. I no longer take breaks until the end of the session. At that time, I decide if I would like to socialize that day or be done, heading over to the final cold plunge. Saunas have numerous health benefits, including improved cardiovascular health, increased relaxation, and stress relief. However, to reap these benefits, one must learn how to increase their time in the sauna safely.

Sitting in the sauna for 5 minutes is great, but let’s increase that time, day by day.

Before start fussing with any sauna program, consult with your healthcare provider to ensure that it is safe for you. Additionally, remember to listen to your body and stop if you experience any discomfort.

The First Five Days of 60 minute Sauna – Be very forgiving to yourself. This is difficult.

Begin with a 5-10 minute sauna session at a low temperature (around 150°F/65°C) with a two-minute rest period in between. This rest period will help you regulate your body temperature and allow your body to adjust to the heat. During this time, it is important to stay hydrated by drinking water before, during, and after the sauna.

Days six through ten of 60 minute Sauna: Increase Time and Temperature

Once you have become comfortable with the 5-10 minute sessions, increase the sauna time to 15 minutes per session. Also, increase the temperature to 160°F/70°C. Take a two-minute break in between each session, and drink water to maintain hydration. This is where a gym sauna can be very helpful, the social factor is paramount in pushing to another level. Having someone there to talk to can get you past a lot of marks. Do not discount talking to strangers in the sauna. Its a great way to pass time and learn about new stuff. I mean, you might run into me in there 🙂

Days Eleven through fifteen of 60 minute Sauna: Push Your Limits

By this point, you should be able to tolerate 15-minute sauna sessions with ease. If you cannot, do not push past the last step. Stay there. Be respectful to your body. If you are doing well with this plan, Increase the sauna time to 20 minutes and the temperature to 170°F/75°C. If you feel too hot, reduce the temperature or take a break. However, do not lower the temperature too much, as it will not allow your body to adapt to the heat. Continue to hydrate with water and take breaks in between sessions. When you are really starting to get into the thick of it, ice in your water container can be a game changer. Try not to eat the ice, but the colder water will help the adaptation process.

Days sixteen through twenty of 60 minute Sauna: Halfway There

At this point, you should be able to handle 20-minute sauna sessions with ease. Increase the sauna time to 30 minutes and the temperature to 180°F/80°C. Take breaks in between each session and drink water to remain hydrated. This is a critical period, and you should focus on maintaining consistency and avoiding skipping sessions. Lean into that social factor again, you could get someone started on the sixty-minute sauna session.

Days twenty one through twenty five of 60 minute sauna: Endurance Training

With 30-minute sessions under your belt, aim to increase the time to 40 minutes and the temperature to 190°F/90°C. During this period, focus on endurance training, mentally preparing yourself to tolerate longer sauna sessions. Continue to hydrate and take breaks in between sessions. At this point, if you haven’t already, add a magnesium and mineral supplement to your water or daily routine. This little tip will change your game. We made the Sosa, a pineapple ginger mineral supplement – get it here.

Days twenty six through thirty of 60 minute sauna: The Final Push

During the last few days of the program, aim for 45-60 minute sauna sessions at a temperature between 190°F/90°C to 200°F/95°C. These sessions are considered challenging, and it is critical to take breaks and stay hydrated. If you feel too uncomfortable, reduce the temperature or take a break. You have absolutely nothing to prove, and you just rocked 30 days of sauna. BEAST.

Remember on your way to a 60 minute sauna session

It is essential to remember that everyone is different, and not everyone will progress at the same rate. Listen to your body, and do not push yourself too hard. It is better to progress slowly than to suffer from heat exhaustion or dehydration. Additionally, remember to hydrate regularly, take breaks, and stop if you experience any discomfort. With patience and persistence, you can increase your sauna time and enjoy the many benefits of this ancient practice.

H2O

ALWAYS bring water to the sauna and consume all-day
Fruit and essential oils can change it up
You may need a supplement to stay hydrated

Social

Making friends here is easy
Best distraction to pass the time
Team up – the challenge is easier with a buddy

Comfort

Small comforts make processes easier
Luxury is unnecessary in this challenge
Most of this will not be comfortable

September 18, 2025

Commitment to the sauna

Monaya M. MaGaurn / Heat Training (Sauna), Physics & Lifestyle / Communal Wellness, Full Sensory Sauna, Heat and Humidity Balance, Holistic Sauna Practices, Mindful Heat Therapy, Personal Space in Sauna, Pouring Water on Sauna Rocks, Respectful Sauna Practices, Sauna Community Respect, Sauna Culture, Sauna Etiquette, Sauna Experience Sharing, Sauna Frame of Mind, Sauna Hydration, Sauna Hygiene, Sauna Safety, Sauna Shenanigans, Sauna Steam Ritual, Sauna Timing, Sauna Towels, Sauna Wellness Rituals, Scandinavian Sauna /

Commitment to the sauna 60 minutes 24 hours 7 days 30 days 1 year

Day after day, after day.

The magic of sauna lies within your commitment to the process. Like yoga, working out, business, or most things in life, the effects are compound. The hard part is making it happen every day or regularly. There are a few different tactics to make this process easier, including going with a friend, choosing the best time of day, and setting yourself up for success with habits. I’ll cover that in another read. Below you will read about what happens in the first twenty-four, the first week, month, and year of committing to a sauna practice.

The First 24 hours

Immediately after the session, you may feel an intense heat sensation, as your body temperature will have increased significantly. You may also feel a sense of relaxation and calmness due to the release of endorphins. Some individuals may feel dizzy or lightheaded, so taking your time and avoiding sudden movements is essential.

Within the first few hours, your body will continue to cool down, and you may start to feel thirsty. It’s necessary to drink plenty of water to rehydrate your body and replenish fluids lost through sweating. You may also notice that your skin feels softer and smoother due to the increase in blood circulation.

In the first 12 hours, you may experience a sense of fatigue, which is a normal response to the increase in metabolic rate during heat therapy. Your body is working harder to regulate your body temperature, and it’s imperative to listen to your body and rest if needed.

Within 24 hours, your body will have begun to adapt to the heat, and you may notice an increase in energy and mental clarity. Regular heat therapy has been shown to boost the immune system, reduce inflammation, and improve cardiovascular health, which may contribute to this sense of well-being.

The First Week

After the first year of sauna…

Over the course of a year, consistent heat therapy may lead to significant improvements in overall health and well-being. The cardiovascular system may continue to improve, reducing the risk of heart disease and stroke. Chronic inflammation may continue to decrease, reducing the risk of a range of chronic health conditions. The immune system may become stronger, leading to a reduction in illness and a faster recovery time when illness does occur. Mental health benefits may become more pronounced, with improved cognitive function, reduced stress, and an overall sense of calm and focus. Overall, regular heat therapy may have a profound impact on a person’s health and well-being, with benefits that continue to manifest over time. As with any health practice, it is important to consult with a physician before beginning a new routine and to practice consistently over time to see the full benefits.

Cardio

The cardiovascular system may continue to improve, reducing the risk of heart disease and stroke.

Immunity

Significant rise in white blood cells in just one session.

Inflammation

Chronic inflammation may continue to decrease, reducing the risk of a range of chronic health conditions.

September 11, 2025

Sauna Etiquette: Three Simple Rules for a More Enjoyable Experience

Sauna Etiquette: Three Simple Rules for a More Enjoyable Experience If you're a fan of saunaing, you're probably aware of the importance of good sauna etiquette.

Frame of mind rather than rules

In essence, while there may not be hard and fast rules for how to behave in every situation, there is a basic expectation that people will behave in a way that is considerate and respectful of others. So, in order to “not be a dick,” it’s important to be mindful of how your actions affect others, and to make an effort to behave in a way that is kind, empathetic, and respectful.

Full Sensory

Weird things happen to your body inside the sauna. Especially the brain. You might not notice that your voice is getting louder because your ears are filling with moisture. You may think and hour has passed when it has been five minutes. Notice your body – be aware.

Share the experience – good and bad.

Reminder: this is a shared experience, and we ask that you respect the personal space and comfort of others. If you notice that someone is uncomfortable or appears to be struggling, be mindful – “are you okay?”

The Scandahoovian: Monaya M. MaGaurn Lifestyle Physicist

Sauna Shenanigans Simplified

Get wild, but stay in your own lane.

Unleashing the Steam: Mastering the Art of Timing Sauna’s Water Ritual

One of the essential parts of the sauna experience is pouring water on the rocks to create steam, which makes the sauna relaxing and detoxifying. However, it’s important to watch your timing and not pour too much water too often. Doing so can make the steam too thick and difficult to breathe, and it can also raise the temperature too quickly, leading to dehydration and heat stroke. Setting a timer and not overdoing it with the water can prevent these issues. It’s worth noting that many saunas have electric elements that can be damaged by excessive water pouring, so it’s crucial to use a timer and not pour more than necessary.

For the love of heat, please don’t be that guy that comes in, pours water on, and leaves three minutes later. It increases the temperature, humidity, and intensity of the sauna. Not everyone loves that for long periods of time or all at once.

Respect others’ space, for it is the sacred domain of freedom.

While saunaing is a communal experience, it’s essential to respect others’ personal space. Before entering the sauna, take note of where others are sitting and try to find a spot that is not too close to anyone else. If the sauna is full, wait your turn. It’s also important to be mindful of how your actions affect others’ relaxation. Avoid making loud noises, using strong fragrances, or taking flash photography in the sauna.

Unleash the Power of Sanity and Hygiene: Use a Friggin Towel.

In order to promote a pleasant and respectful atmosphere within the sauna, it is recommended to bring and use a towel during your session. Utilizing a towel not only helps maintain personal hygiene but also shows consideration for others sharing the space. By using a towel as a protective barrier, we can all contribute to a comfortable and enjoyable sauna experience for everyone involved.