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Jan 10, 2025

From Relaxing To Risky: Experts Warn About Sauna-Related Heat Stroke

From Relaxing To Risky: Experts Warn About Sauna-Related Heat Stroke (Image Credits: iStock)

Saunas are often praised for their ability to relieve stress, relax muscles, and aid in post-workout recovery. However, spending excessive time in a sauna without adequate hydration can lead to severe health complications, including heat stroke, medical experts warn.
A recent study published in BMJ Case Reports sheds light on the dangers of sauna overuse. Dr William Jack McIver from Birmingham Heartlands Hospital reviewed 10 cases of heat stroke directly linked to prolonged sauna use, three of which resulted in fatalities.
One alarming case involved a woman in her early 70s who collapsed in a gym sauna after spending about 45 minutes performing stretching exercises. By the time emergency responders arrived, her core body temperature had soared to over 107 degrees F. She was critically ill, with extremely low blood pressure and a dangerously high heart rate.
Doctors at the hospital discovered significant complications, including kidney and liver damage, a minor heart attack, and muscle breakdown. The woman also suffered a seizure shortly after admission. Medical professionals acted quickly to stabilize her condition by cooling her body with wet towels and a fan, administering intravenous fluids, and providing a blood transfusion. She regained consciousness within two hours of reaching a normal body temperature but spent 12 days in the hospital to fully recover.
Reflecting on the incident, the woman acknowledged that dehydration likely contributed to her condition. “I’ve never experienced any issues with sauna use before, but I now realize I hadn’t consumed enough water,” she shared. Fortunately, she has made a full recovery and is doing well.
Dr McIver stressed that heat stroke, especially in older adults, carries a high risk of fatality, with mortality rates exceeding 50 per cent in severe cases. “Rapid cooling of the body is crucial to prevent permanent damage and improve survival chances,” he noted.

Precautionary Measures for Safe Sauna Use

While saunas can offer several health benefits, they must be used responsibly. Experts recommend the following precautions:
- Stay Hydrated: Drink plenty of water before and after your sauna session to prevent dehydration. Avoid alcohol or caffeine, which can dehydrate you further.
- Limit Session Time: Keep sauna sessions short, ideally no longer than 15–20 minutes.
- Take Breaks: Allow your body to cool down between sessions, especially if you plan multiple rounds.
- Monitor Temperature: Avoid excessively high temperatures, particularly if you’re new to sauna use.
- Listen to Your Body: Leave the sauna immediately if you feel dizzy, lightheaded, or unwell.
- Avoid Saunas When Ill: Skip the sauna if you’re feeling unwell or recovering from an illness.
- Supervision: Saunas in gyms or public spaces should be regularly monitored by staff to ensure safety.
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