How to Sauna in the Summer?
Muscle Recovery, Detoxification, Sleep, Heart Health, RelaxationIn our latest blog series, Summer Sauna Sessions, we explore how to harness the healing power of infrared heat during the warmer months. With the UK and Europe enjoying a heat wave in recent weeks, the thought of stepping in a sauna can seem counter intuitive. However, at Sunlighten we believe in the year-round healing power of infrared sauna therapy. Discover the optimal summer sauna protocol to help you feel revitalised, balanced, and at your best—no matter the temperature outside.
Dr. Mark Hyman’s General Sauna Principles
Functional medicine expert Dr. Mark Hyman advocates for a balanced, consistent approach to infrared sauna use. His principles are especially relevant during the summer months, when your body is already managing higher temperatures:
- Start slowly, with 5–10 minutes per session if you're new or easing back in.
- Build up gradually to 30–40 minutes, incorporating cool-down periods as needed.
- Stay well hydrated—bring water into the sauna and sip throughout.
- Replenish minerals lost through sweat by taking a high-quality multi-mineral supplement.
- Shower thoroughly after each session to remove toxins released through the skin.
These principles apply to everyone—whether you're just starting out or have been using infrared therapy for years.
How to Sauna in the Summer for Beginners
If you're new to infrared sauna therapy, summer is a great time to start gently and build a sustainable habit.
Guiding Principles:
- Start with 10–15 minutes at a lower temperature (45–55°C).
- Hydrate generously before and after—add electrolytes if needed.
- Use 2–3 times per week to build tolerance.
- Listen to your body—pause or shorten your session if you feel lightheaded or overly warm.
- Cool down gradually with a lukewarm shower and allow time to rest.
How to Sauna in the Summer for Seasoned Sauna Veterans
Already comfortable with regular infrared sessions? Summer is the perfect time to refine your routine and explore deeper detox and recovery.
Guiding Principles:
- Extend sessions to 30–40 minutes, if well tolerated.
- Use higher temperatures (up to 65°C), but avoid overexertion in hot weather.
- Incorporate breathwork or meditation to enhance relaxation.
- Hydrate with intention—consider coconut water, herbal infusions, or mineral-rich drinks.
- Habit stack with contrast therapy: alternate sauna with cold plunge to boost circulation and recovery.
Shop industry-leading saunas
