How to Use a Portable Sauna

Using an infrared sauna can reap an incredible amount of rewards. But before you hop in, it’s important to know infrared sauna time limits, usage guidelines, and other tips for your sauna session.

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Infrared Sauna Usage Guidelines

Here is a step-by-step guide on how to use your infrared sauna safely:

Portable Sauna

  1. Wait at least 1 – 2 hours after eating before beginning a far infrared sauna session.
  2. The best times for infrared sauna sessions are early in the morning or before bedtime in the evening, although anytime is good.
  3. When you first begin to use your infrared sauna, start slowly. After you begin to break a sweat, a 20 – 30-minute session is recommended. After becoming acclimated to infrared heat, users average 25 – 45-minute sessions. Two sessions per day are permissible if you are working on a specific therapy goal.
  4. Stay Hydrated. A good rule of thumb is to divide your body weight by two and drink a minimum of that many ounces of water on a daily basis. 160 lbs. divided by 2 = 80 ounces of water or eight 10 ounce glasses of water, daily. Drink plenty of good water, fruit juice, iced tea, green tea before, during, and after your sauna routine.
  5. You may not sweat a lot during your first 2-3 sauna sessions. This is normal for many people, as they haven’t had a recent history of sweating.
  6. Take care not to overheat during your first few sessions. If you feel lightheaded, have a queasy stomach, or start to get a headache, terminate the session immediately. As the body continues to adjust, sweating can increase dramatically and body temperature regulation becomes more effective.
  7. An increase in heartbeat of up to 30% above the resting pulse is generally considered safe unless a medical or heart condition requires keeping your pulse rate lower.
  8. Body temperature should not be allowed to rise above 102 degrees F.
  9. Watery Fat and Cellulite deposits begin breaking up into smaller water clusters as your core body temperature reaches approximately 100.5 degrees F.
  10. If the sauna cabin temperature becomes too hot for your comfort, or the cabin becomes ‘stuffy’, you may slide open the ceiling vent or, just open the door for a minute or so, to let some fresh air inside.
  11. Sauna Apparel. Lightweight shorts and a tee-shirt are ok. Swimsuits are better.
  12. Place layers of towels on the bench seat to absorb perspiration during your session. Far infrared will penetrate clothing and towels.Portable Sauna 2
  13. By Stretching your arms, legs, neck, back area, etc. during your far infrared sauna session you can achieve increased body flexibility, range of motion, and reduce chronic stiffness and problem areas. Massage congested and “knotty” muscle areas.
  14. If you feel the beginning of cold or flu symptoms, use your infrared sauna 2-3 times per day/ 20 – 30-minute sessions. By inducing hyperthermia, you can strengthen your immune system. In many instances, frequent far infrared sauna sessions will eliminate your cold and flu symptoms completely in a day or so.
  15. When you finish your sauna session, it is important to relax and cool down while your body continues to perspire. Then take a shower.

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More tips:

  • Warm up the sauna to the temperature of your choice

For a far infrared sauna, most people set the temperature anywhere between 100-140 degrees. If you are a beginner, and particularly if you are not in great health, you’ll want to start at 100 degrees or less. This way you’ll give yourself a chance to get used to the heat.

Portable Sauna 3

It’s okay to get in after 10-15 min. after you’ve turned it on, even if the temperature is not up to your target temperature yet. Infrared sauna time limits can vary, but typically that is more than enough time to wait before you hop in. It doesn’t take longer than that for infrared sauna heaters to warm up, and once they do, you’ll be getting the infrared heat effect. The infrared-emitting heaters will be on continuously until the heat gets up to the temperature you set.

For traditional saunas, most people set the temperature anywhere between 160-200 degrees. Be mindful as this is not a traditional sauna.

  • Drink Water

drink water

Have a glass of water before you enter the sauna. Take some water with you into the sauna as well. This is the most important “how to use a portable sauna” step. Other good drinks to take into the sauna with you would be a sports electrolyte replacement drink (or coconut water, which is nature’s electrolyte replacement drink). It’s important to stay hydrated, as your body will sweat.

  • Bring a Towel With You Into The Sauna

Sauna towel

You’ll need a towel to sit on and a smaller towel to wipe down with once you start sweating. Remember, your body will be sending out toxins, including heavy metals, with your sweat, and you won’t want your sauna bench or floor to absorb these.

  • If possible, don’t wear clothing into the sauna

If not wearing clothing isn’t an option, then wear the absolute minimum of clothes that you can – not more than a bathing suit, for example.


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Some people think they’ll sweat more if they enter a sauna with clothes on. This is dangerous and a mistake. When you cover your skin with clothes, your sweat can’t help cool you down by evaporating on your skin. You will quickly overheat and also lose the benefits of wiping away your toxin-loaded sweat. When you wipe away the toxin-filled sweat, the toxins don’t sit in contact with your skin and possibly be reabsorbed. Remember this, as it is one of the most important infrared sauna usage guidelines.

  • And finally, relax, reflect, listen to music, read a book, or socialize

This is your time and it’s a time to relax, reflect on your day. Try resting your eyes and mind or meditate for a while.

A portable sauna is all you need to enjoy a spa experience right in the comforts of your own home.

Aside from its affordability, it is also a more practical way to give yourself a little pampering after an exhausting household chore or a grueling workweek.

From setup to actual use and storage, everything is laid down to you in easy-to-follow steps, making it a hassle-free alternative to expensive spa therapies.