Can Saunas Damage Eyes? Eye Safety, Vision Effects, & Tips

Saunas offer incredible benefits like stress relief, improved heart health, and muscle relaxation.

But have you ever thought about what that intense heat might do to your eyes? Dryness, irritation, and even long-term damage are real risks. Ignoring them could mean discomfort or worse. So does a sauna actually damage your eyes? Find out in this article!

• Protect Your Eyes from Heat: Sauna heat can cause dryness, irritation, and even corneal stress.

• Limit Exposure and Stay Hydrated: Shorter sessions and proper hydration help maintain eye moisture.

• Be Cautious with Contact Lenses: Heat and humidity can dry out or warp lenses, causing discomfort.

• Use Protective Eyewear: Sauna goggles can shield your eyes from excessive heat and irritation.

• Infrared Saunas May Be Gentler: Lower temperatures and dry heat reduce eye strain compared to traditional saunas.

• Sauna heat can cause dryness and irritation, especially during prolonged exposure.
• High temperatures pull moisture from the eyes, leading to redness and discomfort.
• Steam may provide temporary relief but can also cause irritation for sensitive eyes.
• Many sauna users report scratchy or dry eyes after a session, especially if they don’t blink enough or stay hydrated.
• Infrared saunas pose an additional risk—direct exposure to infrared light may strain the eyes without proper shielding.
• Occasional sauna use is unlikely to harm vision, but frequent exposure without protection increases discomfort.
• Closing your eyes or wearing protective eyewear can help minimize eye strain and dryness.

Sauna heat can strip moisture from the eyes, disrupting natural tear production. This dryness can cause redness, burning, itching, and a gritty sensation, sometimes lasting beyond the sauna session.

Extended exposure to intense heat in a sauna can stress the cornea, leading to dryness, irritation, and potential damage over time.

For example, one study found that infrared radiation altered the protein structure of a rabbit’s eye lens, causing molecular changes that became more severe with longer exposure.

The study also showed a significant decrease in Na+-K+ ATPase activity, an enzyme essential for maintaining lens clarity, suggesting that IR radiation could contribute to cataract formation.

For instance, one study found that low-level light therapy increased eyelid temperature immediately after treatment, much like a warm compress, suggesting that heat plays a role in eye hydration and tear film stability.

However, prolonged heat exposure, such as in a sauna, may have the opposite effect by accelerating tear evaporation and worsening dryness.

This can make the eyes feel scratchy and uncomfortable, especially for those already prone to dryness or irritation.

"Dry eye syndrome is becoming more prevalent, affecting even younger people due to excessive screen time," says Dr. Lee, an expert in ocular health.

She explains that reduced blinking from constant screen use can lead to malfunctioning eye glands, making it harder for the eyes to stay lubricated.

In a sauna, the intense heat can further reduce tear production, worsening dryness and discomfort.

A new treatment using heat and pulsation helps clear clogged oil from eye glands, offering relief in just 12 minutes.

However, Dr. Lee warns that long-term gland damage is irreversible, making early intervention crucial.

To counteract sauna-induced dryness, using lipid-based lubricating drops can help lock in moisture.

Staying hydrated before and after sauna use also keeps eyes more comfortable, reducing irritation.

Sauna heat can worsen symptoms for those with dry eye syndrome, glaucoma, cataracts, or ocular rosacea.

Increased eye pressure may be problematic for glaucoma sufferers, and heat can intensify irritation for those with cataracts. Consulting a doctor before regular sauna use is recommended.

The heat and low humidity in a sauna can dry out the eyes, leading to discomfort, redness, and itchiness.

For some, this may even trigger dry eye syndrome. Shorter sessions or protective eyewear can help reduce irritation.

Sauna heat expands blood vessels, causing eye redness. Increased blood flow may also lead to swelling around the eyes.

Dry or humid air can further irritate sensitive eye tissues, leading to inflammation.

People with glaucoma, dry eye syndrome, or those recovering from eye surgery should be cautious.

Sauna heat can raise eye pressure and reduce moisture levels. Those who have had LASIK or cataract surgery should avoid saunas for at least 30 days, as heat and steam can increase the risk of irritation and infection. Infrared saunas may be a gentler option, as they don’t heat the air as intensely.

Sauna heat can dry out contact lenses, causing discomfort. High humidity may also cause lenses to warp or stick to the eyes.

Soft contact lenses, especially daily disposables, tend to dry out faster in saunas, while gas-permeable lenses may retain moisture better but can still become uncomfortable.

Removing lenses before a session or using lubricating eye drops can help prevent irritation.

Shared saunas create a warm, humid environment where bacteria and viruses can spread.

Eye infections can transfer through towels, surfaces, or the air. Wiping down surfaces and avoiding face-touching can reduce the risk.

Optimal sauna temperatures range between 150°F and 195°F (65°C to 90°C). Sessions should be limited to 15–20 minutes to avoid excessive eye dryness or irritation.

Drinking 500ml to 1 liter of water before and after a sauna session helps maintain eye moisture and prevent dryness.

Protective sauna goggles can help shield your eyes from intense heat, reducing irritation and long-term damage risks.

The best options have a snug but comfortable fit, with tinted lenses or infrared-blocking features to ease strain and prevent dryness, making your session more relaxing.

Rubbing your eyes can transfer sweat and bacteria, increasing infection risk. Instead, gently pat sweat away with a clean towel.

Good airflow reduces humidity buildup and prevents excessive dryness. Ensuring adequate ventilation can keep the sauna environment more comfortable for the eyes.

Removing contact lenses before a sauna session can prevent them from drying out. Lubricating eye drops can help maintain moisture if you choose to wear them.

Short breaks every 10-15 minutes can prevent dehydration and excessive eye strain, ensuring a more comfortable sauna experience.

Infrared saunas may be gentler on the body, but their impact on eye health is more complex.

While they operate at lower temperatures, they rely on radiant heat, which directly affects the eyes.

For example, one study found that at the same room air temperature, eye temperature in an infrared sauna was higher than in a traditional sauna.

Circulatory patterns in the eye’s anterior chamber were also more rapid, showing a more intense thermal response.

This suggests infrared saunas may contribute to greater eye strain if proper protection isn’t used.