Sauna and menstruation - research, benefits and good tips
Can I go to the sauna during my period?
The short answer to your question: Yes, you can go to the sauna during menstruation.
For many, the heat can even relieve cramps and tension. With the right menstrual product, plenty of fluids, and listening to your body – especially in the first few days of heavy bleeding – it can be a wonderful experience.
If you ask us at Flow, there is nothing more pleasant than going to the sauna. Preferably after a trip to the sea: The warmth that embraces you like a soft blanket, mmm…
written by journalism student Sarah Majgaard
Sauna is a huge trend that is here to stay. According to DR, the country's sauna clubs are experiencing such great growth that they have long waiting lists, and several providers are asking municipalities for the opportunity to set up new saunas.
According to DGI, the group in the association that deals with winter swimming has over 52,000 members, and many combine the two, sauna and winter swimming.
While most of us today live a large part of our everyday lives on digital platforms, saunagus has become a space where we can unplug and feel more grounded.
Many people also go to the sauna for health benefits:
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Relaxes the muscles and can reduce muscle soreness
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Can contribute to the regulation of the body's hormonal processes
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Reduces stress response and promotes mental relaxation
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May reduce the frequency and intensity of hot flashes and night sweats during menopause
We'll get into these further down, but as a menstruating woman, thoughts can quickly arise:
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Will I bleed in the sauna?
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Is my pain getting worse?
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What is best to use in heat – tampon, cup or panty?
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Is infrared sauna better than Finnish?
We'll take it from one end to the other, one thing at a time, so you can get off to a good start.
Does sauna increase menstrual bleeding?
The heat from the sauna increases blood circulation in the body. This may cause you to experience a temporary increase in flow when sitting in the sauna, especially in the first few days of your period.
However, there is no solid evidence that saunas change the total amount of bleeding throughout the menstrual cycle. Your period is the shedding of the uterine lining, and a sauna session does not remove more uterine lining.
If you have heavy flow in the first few days, it may be nice to wait until day two or three, when the bleeding is often more stable.
👉 Not sure if you're bleeding too much? Read the article here and learn more about menorrhagia
Is it safe to go to the sauna during menstruation?
Yes. There are no health reasons to avoid saunas during menstruation if you are otherwise healthy and do not have specific health problems.
As mentioned before, saunas do not affect your menstrual cycle or the total amount of blood you bleed over a cycle. However, the heat can temporarily increase blood circulation, which may make your bleeding feel heavier at the moment.
This doesn't mean anything is wrong. It's just the body's natural reaction to heat.
When should I be careful about going to the sauna?
Sauna is good for many things - and the wonderful invention of the Finns has also been around for more than 200 years, so there is good research on the subject. However, certain conditions mean that you should be extra careful, and possibly consult a doctor before using a sauna. This applies if you fit into one or more of the conditions below:
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Endometriosis and PCOS - The heat from a sauna can worsen symptoms that come from inflammation in the body. It is best to consult a doctor and try it slowly.
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Pregnant women, especially during the first trimester - Research in this area is not clear, and therefore the recommendations are primarily based on a precautionary principle and individual assessment, as The heat from the sauna can lead to overheating, which can have a negative impact on the development of the fetus. The advice is: Either refrain from the sauna or only stay in the heat for shorter periods of 10-15 minutes.
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High blood pressure and heart conditions - saunas increase body temperature, which increases heart rate by up to 30%. Therefore, people with high blood pressure and heart conditions should consult a doctor before using a sauna.
Although saunas can be really nice, they are also extremely hot, so be extra careful if you:
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Have severe dizziness
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Has very heavy flow
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Have low blood pressure
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Feeling uncomfortable in the heat
If you feel unwell, leave. No sauna experience is more important than your well-being. Listen to your body – always. And if you do a steam bath, remember to cool down during breaks - this is where the big benefit for the body lies: the alternation between cold and heat.
Which menstrual product is best in the sauna?
Let's get to the point - menstruation and sauna on a practical level, because it's nice to have a safe solution. But which one is right for you depends on your comfort and flow.
Tampon
A practical solution in the sauna, as it is not affected by sweat. Remember to change it afterwards. However, tampons can dry out the mucous membranes, and recent research has found, among other things, heavy metals in tampons - both those made of conventional cotton and those made of organic cotton.
Menstrual cup
A safe and discreet solution that can give you peace of mind. Requires that you are comfortable using it. However, if you use an IUD, a menstrual disc, which does not create a vacuum like a menstrual cup, may be a better solution.
Menstrual panties or menstrual swimwear
You can use your menstrual panties in the sauna, but you will find that your cotton menstrual panties become very wet from sweat. If you have a pair of mesh panties such as Period Flow Brief or Everyday Flow Brief , these are good options.
But menstrual swimwear is a great option - it's even quick-drying and therefore ideal for a trip to the sauna. If you bleed heavily, you might want to combine your menstrual swimwear with a cup or disc.
👉 How do menstrual swimwear work? Read our big guide here.
The extra tips:
- Avoid wearing sanitary napkins in the sauna, as heat and sweat can make them less hygienic and less stable.
- A towel under you is always a good idea – both for hygiene and safety reasons.
- When you have sweated quite a lot, your muscles may feel restless as you have lost fluid and salt, and a good body lotion with magnesium will relieve this restlessness .
What does the research show about the benefits of saunas?
We mentioned it at the beginning - there are many benefits to going to the sauna. Both for your body and your well-being, especially if you are menstruating. Research shows, among other things:
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Pain relief - A 2019 study shows that saunas can help relieve lower back pain. The heat from the sauna has a similar effect on the body as a large heating pad, causing the muscles to relax .
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Has a stress-relieving effect - A 2020 study shows that regular sauna use can reduce the stress hormone cortisol, promote relaxation, and reduce stress-related hormonal imbalances, such as irregular menstruation and PMS.
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Helps with mood - According to several studies, exposure to heat on the body can trigger happy hormones like endorphins, which can be especially beneficial if you have premenstrual dysphoria (PMD) or mood swings due to menopause.
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Helps with several symptoms of menopause or perimenopause - If you are in menopause and experiencing symptoms such as hot flashes and night sweats, a 2023 study shows that regular sauna sessions can relieve symptoms.
Finnish or infrared sauna – which is best during menstruation?
Both types can be used.
Infrared saunas are often perceived as milder and more gentle. They can be nice during the first few days of menstruation, when the body may feel extra sensitive.
Finnish sauna is hotter and more intensive. If you are used to it, you can continue – but start on the lower bench and take shorter sessions.
If you have low blood pressure or feel dizzy, an infrared sauna may be a more relaxing choice. However, research suggests that the sauna with the greatest health benefits is the Finnish sauna.
Sauna throughout the menstrual cycle
Going to the sauna is not only good for your body during your period, but also during the other phases of your cycle. There are several benefits to being able to adjust your sauna usage throughout your cycle, so you get the most out of your trip:
Follicular phase (first phase after menstruation): The body often tolerates longer sessions, especially right after menstruation, when energy levels begin to rise along with estrogen.
Ovulation: Many people experience high energy – sauna can feel invigorating.
Luteal phase: Shorter and gentler sessions may feel a little more pleasant.
As always: Your body decides. If you are used to going to the sauna, your body is guaranteed to be better equipped for it, regardless of the day of your cycle.
👉 Curious about the different phases of your period? Read the article here.
A sauna is an intimate space where you often sit with strangers, and it can feel unfamiliar. To make the experience as comfortable as possible, you can bring water, extra panties, extra bikini bottoms or tampons, and a small towel to sit on (preferably in a dark color if you are worried about bleeding through. Feel free to go with someone you feel comfortable with.
Choose the right menstrual product, listen to your body, and enjoy the sauna – no matter where you are in your cycle.
Have a nice trip to the sauna <3
FAQ – sauna during menstruation
Can I go to the sauna during menstruation?
Yes, you can, as long as you listen to your body and choose the appropriate temperature and time. Many people prefer infrared saunas during the first few days of menstruation, as they are gentler.
Which product is best to use in the sauna during menstruation?
Tampons, menstrual cups or menstrual panties are recommended. Avoid pads as sweat can make them less hygienic and leak. A towel under you provides extra security.
Can sauna make menstrual cramps worse?
No, on the contrary, heat can help relieve cramps and muscle tension, but start at a low temperature if you feel extra sensitive.
Can sauna affect bleeding?
Heat can temporarily increase flow, especially in the first few days of menstruation, so many people wait until day two if bleeding is heavy.
Is there anyone who should be careful with saunas during menstruation?
People with heart conditions, low blood pressure or who get dizzy easily should start with shorter and gentler sessions, such as infrared saunas.
What benefits can sauna provide during menstruation?
Sauna can relieve pain, support hormonal balance, reduce stress, help with impurities, and improve well-being throughout the menstrual cycle.
Sources: (2018) Hussain J, Cohen M. Clinical Effects of Regular Dry Sauna Bathing: A Systematic Review . Evid Based Complement Alternat Med., (2019) Cho EH, Kim NH, Kim HC, Yang YH, Kim J, Hwang B. Dry sauna therapy is beneficial for patients with low back pain . Anesth Pain Med (Seoul), Menopause Journal, Healthline, DR 'Sauna has become so popular people are queuing to get in the heat' , Tv2 kosmopol 'Sauna is popular like never before'
