Why Do You Have Headaches After Sauna?

Ever stepped out of a relaxing sauna only to be hit with a throbbing headache? You’re not alone—this is a common issue for many sauna-goers. That blissful experience can quickly turn frustrating when discomfort takes over, ruining the benefits you hoped to enjoy. Let’s dive into why this happens and how you can prevent post-sauna headaches.

 

Can a sauna help a headache?

Yes, sauna bathing can help relieve headaches. A study published in The Journal of Alternative and Complementary Medicine found that participants who attended regular sauna sessions for eight weeks experienced a significant reduction in headache intensity, averaging a 1.27-point drop on a pain scale. This suggests that sauna therapy can effectively alleviate headache pain.

However, it’s important to note that some individuals may experience headaches after sauna use due to factors like dehydration, blood pressure changes, or an electrolyte imbalance. Pre-existing medical conditions, poor sauna ventilation, and using the sauna on an empty stomach can also contribute.

 

Why Do You Have Headaches After Sauna?

 

Dehydration 

When you step into a sauna, the heat can lead to heavy sweating, which may cause dehydration. It’s crucial to recognize the signs, such as dizziness, fatigue, excessive thirst, and confusion.

Dehydration can also bring on headaches, making your sauna experience less enjoyable. To prevent these uncomfortable symptoms, remember to drink plenty of water before and after your session. Staying hydrated is key to feeling great while you relax!

 

Changes in blood pressure

Changes in blood pressure can trigger headaches in the sauna. A study published in Complementary Therapies in Medicine examined how sauna heat impacts blood pressure and heart rate.

Nineteen healthy adults were monitored during a 25-minute sauna session at 93°C and during a 30-minute rest period. They found that sauna use significantly increased both systolic and diastolic blood pressure, along with heart rate.

After the session, blood pressure dropped below baseline levels. This drop in blood pressure after the sauna can lead to headaches, especially for those who struggle with low blood pressure. It’s best to consult your doctor if you have a low blood pressure condition before using a sauna.

 

Electrolyte imbalance

After a sauna session, you might notice signs of electrolyte imbalance like headaches, confusion, irritability, fatigue, or a fast heart rate.

This happens because the heat makes you sweat, leading to the loss of important electrolytes like sodium and potassium. To restore balance, it’s essential to drink water or an electrolyte drink to replenish what’s been lost.

 

Pre-existing Medical Conditions

If you have pre-existing medical conditions, it’s important to be cautious when using a sauna. High blood pressure can cause headaches during sauna sessions due to increased blood flow.

Heart conditions and respiratory issues may also heighten the risk of headaches. Additionally, people with diabetes or migraines are more likely to experience discomfort in the heat. It’s advisable to consult a healthcare provider before using a sauna if you have any of these conditions.

 

Lack of ventilation in saunas

Poor ventilation in saunas can cause headaches because trapped heat and humidity lead to dehydration and reduce oxygen levels. This combination puts stress on the body, often resulting in discomfort and headaches.

To avoid this, it’s important to keep the air flowing. Installing vents or using fans helps bring in fresh air and let hot air escape. Simply cracking the sauna door open from time to time can also make a big difference in improving air quality and preventing headaches.

 

Empty stomach

Entering a sauna on an empty stomach can lead to low blood sugar, causing headaches. When your body doesn’t have enough fuel, the heat may amplify discomfort. To avoid headaches, eat a light snack like fruits, nuts, or yogurt for about 30 minutes before entering the sauna for stable blood sugar.

 

How can I prevent headaches after a sauna?

 

Take a shower

To prevent headaches after a sauna, taking a cold shower can really help. It cools your body down, helps regulate your temperature, and brings blood flow back to normal, which may ease headache symptoms.

It’s best to wait 10-15 minutes before jumping in the shower, starting with warm water and then cooling down gradually. This also washes away sweat, leaving you refreshed and helping your body recover better.

 

Wear Sauna friendly Clothing

Wearing sauna-friendly clothing, such as lightweight, breathable fabrics like cotton, helps regulate body temperature and reduce overheating. By allowing your skin to breathe, it minimizes the risk of overheating, which can trigger headaches after sauna use.

 

Don’t stay in the sauna for too long.

Don’t stay in the sauna too long, as overheating and dehydration can trigger headaches. When your body overheats, blood vessels expand, leading to head pain. To prevent this, limit your sauna time to 15-20 minutes, stay hydrated, and take breaks to cool down.

 

Conclusion

Headaches after a sauna are commonly caused by dehydration, blood pressure changes, electrolyte imbalances, pre-existing medical conditions, poor ventilation, or entering on an empty stomach.

Recognizing these factors and taking preventive measures—such as staying hydrated, maintaining proper ventilation, and avoiding prolonged sauna sessions—can help you avoid discomfort.

While saunas offer great relaxation benefits, understanding your body’s limits is key to ensuring a safe and enjoyable experience.