As temperatures begin to rise, many people ask, “Should I sauna in the summer?”
The short answer is yes, you can, and absolutely should, continue your sauna routine in warmer weather. In fact, there are unique advantages to using an infrared sauna during summer, especially in Australia where long days, heat, humidity, social events and extra indulgence can place additional stress on the body.
Infrared saunas work by warming the body directly rather than relying on high ambient heat. This makes sessions more manageable during summer and allows you to support recovery, circulation and skin health without needing extreme temperatures. Some people also find that regular infrared use helps their body adapt to heat more comfortably across the season.
We cover a more detailed breakdown into how summer infrared sessions support your wellbeing at this time as year, as well as a step by step protocol you can follow before, during and after your sauna.
Why Sauna in the Summer?
Between heat, social events, travel, and more indulgent food and drink, your system can feel a little overloaded. Consistent infrared sauna use can support balance during these higher-demand months, helping the body manage stress, maintain skin clarity, and fire up your metabolism.
Detoxification Support
Sweating is one of the body’s natural pathways for removing metabolic by-products. Infrared heat can help increase sweat volume at a lower temperature, which may support the body’s own detoxification processes. While it’s not a replacement for healthy habits, regular sessions in summer can support the body’s natural detox pathways. Hydration and electrolyte intake remain essential.
Stress Relief and Nervous System Regulation
With summer filled with social events and work deadlines, it can be harder to find moments of true downtime. An infrared sauna session offers a contained space where you can close the door and have uninterrupted time to yourself. The gentle, consistent heat can help the body unwind after long days in the sun or a busy holiday period.
Regular infrared exposure promotes relaxation and recovery, helping ease muscle tension and encouraging a calmer internal state. Pairing a session with slow, steady breathing in the evening can further support mental clarity and deeper rest.
Skin Health
Higher humidity, sunscreen build-up, and overindulgence can leave skin feeling congested. Infrared heat supports healthy circulation, helping deliver oxygen and nutrients to the skin while encouraging a naturally clearer appearance. The increased sweating during a session also helps lift impurities from the surface, reducing the build-up that can contribute to congestion.
It’s important to avoid sauna use on sunburnt skin to prevent further irritation. Once the skin has healed, gentle, regular sessions may support a more refreshed complexion.
Circulation and Cardiovascular Support
Infrared heat can help increase heart rate and blood flow, similar to light aerobic exercise. In summer, this can support recovery after long periods of sitting while travelling, high-intensity training, or outdoor activities. Improved circulation can also assist with detoxification from alcohol and metabolic waste.
Metabolic and Energy Boost
Raising core body temperature can temporarily increase metabolic rate and support the body’s natural metabolic processes, particularly thermoregulation, circulation, and relaxation, all of which contribute to overall energy balance. When social events and richer food and drink are more frequent, many people appreciate the gentle metabolic support and extra calories burned that consistent heat exposure can provide.
Immune Support
Changes in temperature, travel, and disrupted sleep can challenge the immune system. Mild elevations in core temperature during infrared sauna use may support the body’s natural defence processes. Regular sessions can also encourage relaxation and recovery, which indirectly supports immune function by reducing physiological strain.
Your Summer Sauna Protocol
1. Before Your Session
Hydrate ahead of time
Begin hydrating one to two hours before your sauna. This preparation prevents the rapid dehydration that is more common in hotter seasons. A practical guide:
- Around 350 to 500ml of water in the hour before your session.
- If you sweat heavily, include an electrolyte powder or a small pinch of sea salt.
A simple hydration blend to try:
- 500ml water
- One teaspoon lemon juice
- A small pinch of sea salt
- Fresh mint for a cooling effect
Lower the temperature slightly
Infrared heat remains effective at moderate temperatures. During summer, try reducing your usual setting by five to ten degrees. A typical range is:
- 45°C to 55°C for beginners
- 50°C to 60°C Celsius for regular users
Choose shorter sessions
Because your core temperature rises more quickly in summer, shorter sessions often feel better. A good range is:
- 15 to 25 minutes for most people
- Up to 30 minutes if the heat feels comfortable and familiar
2. During Your Session
Monitor how your body feels
Summer heat can elevate your heart rate more easily. If you notice light headedness or a sense of overheating, end your sauna session early. Infrared sauna use should always feel controlled, calm and restorative.
Sip water if needed
If you are sweating more than usual, drink 150 to 250ml during your session. Small, steady sips support circulation without creating digestive discomfort.
Use relaxed breathing
Slow nasal breathing helps regulate your heart rate and allows your body to manage heat more efficiently. This can make summer sessions feel noticeably easier.
3. After Your Session
Cool down gradually
Take ten to twenty minutes to return to baseline. Sit in the shade, rest inside with a fan or take a cool shower. Allowing the body to cool naturally prevents overstimulation.
Rehydrate
Aim for at least 500ml of water within thirty minutes. If your session was longer than twenty minutes or you sweat heavily, consider an electrolyte replacement.
A gentle post sauna cooling and rehydrating drink:
- 300ml water
- 50ml coconut water
- Thin cucumber slices
- A squeeze of lime
Give yourself time before exercise or sun exposure
Wait around twenty to forty minutes before training or going outside. This supports thermoregulation and reduces the chance of feeling overheated later in the day.
How Often Should You Sauna in the Summer?
Most people find that two to four sessions per week feel steady and beneficial. Adjust frequency depending on heat, hydration and how your body responds on the day.
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