Saunas are a wonderful way to relax, detoxify the system, and lower blood pressure. After a family outing to a sports recreational field or hiking area, a sauna session can increase endorphin levels even more, improving relaxation.
Like every sports or spa-related activity, you must put safety first, whether you're taking a dip in the jacuzzi or spending time in a sauna. Safety awareness is especially heightened when children, teens, and pregnant women are present. It's important to stick to a safe temperature and session length that ensures everyone is comfortable and safe.
Save these tips for your next family sauna outing.
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Family-Friendly Sauna Basics
Importantly, the best temperature for a family sauna session is significantly lower than what a frequent adult-aged sauna user would set. There are also different types of saunas, like traditional and infrared; if you and your family are planning to use an infrared sauna, understanding air temperature in saunas is essential.
Safe and Sensible Temperature Ranges for Families
For a mixed family group of adults and teens, a good starting temperature for a traditional sauna is between 150°F to 160°F, or 65°C to 71°C. This temperature range creates a comfortable and safe environment for all family members.
However, when it comes to children, you should set the sauna temperature to between 110°F to 140°F, or 43°C to 60°C. Children are more sensitive to heat since their bodies are still developing, according to Scientific American; this includes developing the ability to regulate body temperature.
Always exercise extreme caution.
Remember to never leave children unattended in a sauna.
Choosing a Session Length
Always keep family sauna sessions short, especially if children are using the sauna.
10 to 15 minutes is plenty of time to enjoy a sauna; children using saunas for the first time should stick to 5-minute sessions. Don't remain in the sauna for more than 20 minutes.
Rather than plan a long session, use the sauna in smaller time increments. This is a much safer option for all.
Stay hydrated
Proper hydration is crucial when using a sauna. Before entering any sauna, drink at least 16-20 ounces. Mindfully hydrate for up to an hour before your session.
You can bring a water bottle to your session and take sips throughout the duration. Hydrating after your session is just as important. Drink water immediately after getting out of a sauna; you can also drink water infused with electrolytes, including coconut water.
Traditional vs. Infrared Saunas
How do saunas work? Knowing the facts can help you choose the right type for your family.
For example, traditional saunas use heaters to warm the air inside the sauna. These saunas typically come with a compartment for granite rocks. As the granite heats up, you can pour water on the rocks to fill the sauna with steam. The steam makes the sauna more humid.
Infrared saunas, on the other hand, use light waves to mimic the way sun rays warm the body. Air temperatures in infrared saunas are generally lower than their traditional counterparts. Traditional saunas heat through a convection process, whereas infrared saunas use far-infrared (FIR) light panels to mimic a sunny day with direct sunlight.
How to Monitor for Safety
When should you skip an outing to the sauna? This is an important question to ask, especially if you have a family member who is feeling sick, lightheaded, or dizzy. Anyone feeling generally unwell should skip the sauna; this includes colds and fevers. Saunas can lead to dehydration, worsening health issues.
Pregnant women should avoid saunas and anything that causes overheating and dehydration; they need plenty of water! You don't want to expose a developing baby to overheating, according to the American Pregnancy Association. Pregnant women and family members should always consult a physician before using a sauna.
Enjoy a Safe Sauna Session
Stay vigilant for any warning signs, like overheating in children and adults. Look for signs of red or flushed skin. Make sure the sauna is easy to exit if someone needs to step out.
By planning accordingly with safety in mind, you can enjoy the benefits of a sauna.
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