How to Use the Sauna Safely at Brickhouse Gym
The infrared sauna at Brickhouse Gym is designed to support recovery, relaxation, and overall wellness after training. Unlike traditional saunas that heat the air around you, infrared saunas use infrared light energy to warm the body directly. This creates a deep warming effect while operating at lower temperatures, making the experience more comfortable for many people.
Infrared sauna use can support circulation, muscle relaxation, and stress reduction when used properly. However, like any recovery tool, it must be used responsibly and in moderation.
Below are the recommended guidelines for safe and effective use.
Always drink water before entering the sauna. Sweating causes the body to lose fluids, and starting a session properly hydrated helps your body regulate temperature safely.
Please do not turn the sauna on to warm it up before entering. The primary benefit of the sauna comes from the infrared light energy itself, not simply from the heat that is produced as a by-product. Turn the sauna on and step inside right away so your body receives the infrared exposure from the beginning of the session.
Recommended session length is between 15 and 20 minutes.
If you are new to infrared sauna use, start with 5 to 15 minutes and gradually increase your session time as your body adapts.
Sit comfortably and allow the infrared energy to gradually warm your body. Sweating may begin slowly but will increase as circulation rises and your body temperature adjusts.
If you feel lightheaded, uncomfortable, or overheated, exit the sauna immediately and allow your body to cool down.
After finishing your session, allow your body to return to normal temperature and drink water to replace lost fluids.
Many members prefer using the sauna after training, as it can help muscles relax and support recovery.
For most people, 2 to 3 sauna sessions per week can be a helpful part of a recovery routine.
Using the sauna responsibly is important. Spending excessive time in the sauna or using it repeatedly in one visit does not increase benefits and can place unnecessary stress on the body.
Infrared sauna sessions should generally stay within the 5 to 30 minute range. Longer sessions do not significantly increase the benefits and may increase the risk of dehydration and added stress.
Sweating is a natural cooling mechanism, but losing too much fluid too quickly can lead to dehydration. When dehydration occurs, the body loses water and electrolytes that are essential for proper muscle and nerve function.
Symptoms of dehydration may include:
• Dizziness or lightheadedness
• Headache
• Muscle cramps
• Nausea
• Fatigue
Heavy sweating for long periods can reduce important electrolytes such as sodium and potassium. These minerals help regulate heart rhythm, muscle contractions, and hydration balance. Excessive sauna use can disrupt this balance.
Repeated sauna sessions back-to-back can increase stress on the cardiovascular system and increase the risk of dehydration. Allow your body time to cool down and rehydrate between uses.
Always drink water before and after sauna use. If you have just completed a very intense workout or feel dehydrated, allow your body to recover before entering the sauna.
Do not use the sauna if you are:
• Severely dehydrated
• Feeling ill or feverish
• Under the influence of alcohol
If you feel weak, dizzy, or uncomfortable at any time, exit the sauna immediately.
A common misconception is that longer sauna sessions or excessive sweating leads to greater benefits. This is not true.
The main effect of sauna use is increased body temperature and sweating. Once the body reaches a normal sweating response, staying in the sauna longer simply increases fluid loss rather than improving recovery.
Overusing the sauna can lead to:
• Dehydration
• Electrolyte imbalance
• Increased cardiovascular strain
• Reduced recovery if the body becomes overly fatigued
For most people, one session of 15 to 20 minutes is sufficient. Beyond this point, additional time provides little benefit and increases risk.
The goal of sauna use is to support recovery, relaxation, and circulation, not to test endurance in extreme heat.
Infrared saunas should not be used as a method for weight loss.
While you may notice a temporary drop on the scale after a sauna session, this is simply water loss from sweating, not fat loss. Once you rehydrate, your body weight will return to normal.
Fat loss occurs through consistent training, proper nutrition, and a sustained calorie deficit. Sitting in a sauna does not create the metabolic demand required to burn meaningful amounts of body fat.
Attempting to use the sauna for weight loss by pushing for excessive sweating can increase the risk of dehydration and electrolyte imbalance.
At Brickhouse Gym, the sauna exists to support a complete training and recovery experience.
When used properly, infrared sauna sessions may help support:
• Post-workout muscle relaxation
• Improved circulation
• Stress reduction
• Recovery between training sessions
The key to receiving the benefits is moderation, hydration, and responsible use.
Train hard. Recover smart.
Infrared saunas operate very differently from traditional saunas. Understanding this difference helps set the right expectations for how the sauna should be used and what benefits it can realistically provide.
Traditional saunas use a heater or stove to heat the air inside the room, usually reaching temperatures between 70°C and 100°C (160°F to 212°F). The hot air then warms the body indirectly. Many traditional saunas also allow water to be poured over hot rocks to create bursts of steam and humidity.
Because the air temperature is very high, sweating begins quickly and can feel intense.
Infrared saunas use infrared light waves to warm the body directly instead of heating the surrounding air to extreme temperatures. The air temperature inside an infrared sauna is typically much lower, usually between 40°C and 60°C (104°F to 140°F).
The infrared energy penetrates the skin and warms the body gradually. This often produces a slower, more comfortable sweating response.
• Lower air temperatures make sessions more comfortable for many people
• Heat builds gradually, which can feel less overwhelming than traditional saunas
• Often easier to stay in for a full recommended session
• May feel more relaxing for people who dislike extremely hot environments
• The room itself does not feel as hot as a traditional sauna
• Some users expect extreme heat and may think the sauna is not working when in fact it is functioning properly
• Traditional sauna users may miss the intense heat experience they are used to
Infrared saunas are designed to provide gentler heat exposure with a gradual warming effect, while traditional saunas rely on very high air temperatures to create a rapid sweating response.
Both methods can support relaxation and recovery when used properly. They simply achieve this through different heating mechanisms.
Steam rooms provide a completely different experience compared to both infrared and traditional dry saunas.
Steam rooms generate moist heat by filling the room with water vapor. Temperatures are typically lower than traditional saunas, usually around 40°C to 50°C (104°F to 122°F), but the humidity level approaches 100 percent.
Because the air is fully saturated with moisture, the body cannot cool itself through evaporation as easily. This makes steam rooms feel extremely warm even though the temperature is lower.
• High humidity can help moisten airways and nasal passages
• Some people find steam helpful for temporary relief from congestion
• The warm moist environment may help relax muscles and reduce tension
• Extremely high humidity can feel heavy or uncomfortable for some people
• Sweating does not evaporate easily, which can make the body feel hotter faster
• Some individuals may feel lightheaded sooner compared to dry heat environments
• Steam rooms require more intensive cleaning and sanitation due to constant moisture
• Dry environment, which many people find more comfortable for breathing
• Lower humidity reduces the heavy, suffocating feeling some people experience in steam rooms
• More controlled heating experience
• Does not provide the same humid air experience that some people enjoy for respiratory comfort
• Does not produce visible steam or the spa style environment many people associate with steam rooms
Steam rooms provide moist heat and humidity, while infrared saunas provide dry radiant heat that warms the body directly. Both environments can support relaxation, but they create very different experiences for the user.
The infrared sauna at Brickhouse Gym is designed to provide a comfortable, controlled recovery environment, not an extreme heat chamber. The goal is to allow members to relax, warm the body gradually, and support recovery after training.
When used responsibly and in moderation, infrared sauna sessions can be a valuable addition to a balanced fitness routine.
Train hard. Recover smart.
