5 Benefits Of Sauna For Diabetics You Didn’t Already Know (Plus The Risks)

While living with diabetes isn’t easy, lifestyle changes, like exercise and diet, can really help you manage your condition.

But what about sauna for diabetics?

It might not be the first thing that comes to mind when thinking about diabetes management. Yet, saunas offer some very impressive health benefits that help control blood sugar control. 

Interesting, isn’t it?

In this blog, I will explain everything that you need to know about sauna for diabetes. You’ll know:

• The benefits of sauna for high blood sugar 
• The potential risks diabetics should be aware 
• How to safely use sauna as a diabetic 

So, let’s get started.
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Key takeaways

• Saunas can help control blood sugar and improve circulation for diabetics.
  
• Regular sauna use relieves stress, improves sleep, and helps with weight management.
  
• Diabetics need to monitor blood sugar and stay hydrated before, during, and after sauna use.
  
• Infrared saunas might be gentler and more beneficial for those with neuropathy or poor circulation.
  
• Always consult your doctor before using sauna ​

What are the benefits of saunas for diabetics?

You might not have thought about saunas as part of your diabetes care plan. But believe it or not, they are a great addition.

After all, from helping you manage blood sugar to reducing stress, saunas have some pretty cool health benefits. 

Here are all the benefits you can expect from regular sauna use as diabetic:
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1. Better blood sugar control

Did you know, saunas might just help keep your blood sugar in check?

Yes, that’s right!

You see, studies show that regular sauna use can help your body process glucose better, making it easier to manage your blood sugar levels.

Moreover, they even suggest infrared saunas help people with type 2 diabetes control their blood sugar more effectively.

So, how does it work? 

The heat from the sauna improves circulation, which, in turn, helps your body absorb glucose more efficiently. And as you make regular sauna sessions part of your routine, you can see better blood sugar control.
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2. Stress relief

You’ll agree when I say that stress makes everything harder, and that includes managing diabetes. 

When you’re stressed, your body releases cortisol (aka the stress hormone), which can cause your blood sugar to spike. 

But guess what? 
The heat in a sauna works wonders for reducing anxiety and stress. So much so that even one sauna session can relax your body, lower stress hormones and calm your nervous system. 

This not only helps you feel better, but also keeps your blood sugar more stable.
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3. Better blood circulation

If you have diabetes, you might struggle with blood circulation problems, like poor blood flow or even nerve damage. 
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But, saunas can help with that too. 
Here, the intense heat makes your blood vessels expand, allowing blood to flow more easily throughout your body.

Now, better circulation means more oxygen and nutrients reach your cells. Also, it helps reduce swelling and inflammation and speed up your recovery if you’re dealing with injuries or soreness. 

In short, a sauna session is a relaxing way to give your body a boost if you’re dealing with circulation issues.
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4. Weight management

We all know that keeping a healthy weight is super important for managing type 2 diabetes.

But how can saunas be of help?
Well, even though you’re not going to lose a bunch of weight just by sitting in a sauna, it can still help with calorie burning. 

How? 
A sauna session simulates a mini workout session by increasing your heart rate and body temperature and making your body work a bit harder than usual. 

This process is known as passive heat therapy where your body burns more calories both during and after your sauna session.

Awesome, right?
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5. Improved sleep

Good sleep is a huge factor when it comes to managing diabetes. That's because when you’re not sleeping well, your blood sugar becomes harder to control. 

The good news is, saunas can help you sleep better too. 

You see, sauna sessions relieve your muscle tension and calm your nerves, helping you get a deep restful sleep every night. 

So, if stress or discomfort is keeping you up at night, a sauna before bed can help you wind down and set yourself up for a peaceful sleep.
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In short, here are all the benefits of saunas for diabetics:

Benefit	How it Helps Diabetics	Impact
Blood Sugar Control	Saunas help improve glucose absorption and circulation.	Can help manage blood sugar more easily.
Stress Relief	Saunas lower cortisol (stress hormone) levels, preventing blood sugar spikes.	Reduces anxiety and stabilizes blood sugar.
Better Circulation	The heat helps expand blood vessels and improve blood flow to areas with poor circulation.	Great for people with poor circulation.
Weight Management	Passive heat therapy raises heart rate and burns calories.	Helps manage weight and insulin resistance.
Improved Sleep	Saunas relax muscles and signal your body that it’s time to sleep.	Supports better, deeper sleep.

What are the risks of sauna for diabetics?

So far, you know that saunas are a great addition to your diabetes care routine. 

​But just like anything else, they come with a few risks too. And it’s important that you’re aware of them. 

From low blood sugar to dehydration, there are quite a few risks. Let’s go over them one at a time.

1. Hypoglycemia or low blood sugar

One of the biggest risks for diabetics using saunas is low blood sugar or hypoglycemia. 

Here, the heat causes your body to burn energy faster, which can lower your blood sugar levels.

This is especially risky if you've recently exercised or if your blood sugar is already on the lower side.

For people with type 1 diabetes or those who use insulin, the risk of hypoglycemia is even higher. So much so that low blood sugar combined with sauna heat can cause dizziness, fainting, or even more serious complications if you’re not careful. 

Now, to stay safe, I suggest you check your blood sugar before and after your sauna session.

Also, make sure you’re not going in on an empty stomach. Grab a small snack if you know your blood sugar tends to dip.
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2. Dehydration

When you're in a sauna, the heat makes you sweat a lot, which can lead to dehydration. 

This is a concern for everyone, but for diabetics, it’s even more important. After all, people with diabetes have higher blood sugar, which can make you lose fluids more quickly. 

So, you’re already at risk of dehydration even before stepping into the sauna.

In this case, it becomes harder for your body to keep your blood sugar levels stable. You might feel more tired, dizzy, or irritable, and that’s definitely not ideal during a sauna session.
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3. Blood circulation and kidney health worries

For some people with diabetes, especially those with nerve damage or kidney problems, saunas can be risky.

How?
The heat can make circulation issues worse, and poor circulation means your body can’t get enough oxygen and nutrients to important areas, like your nerves and organs. This can make nerve damage feel worse or slow down healing.

And if you have a kidney disease, sauna heat can put extra strain on your kidneys. This can be dangerous since your kidneys are already struggling to do their job. 

Simply put, dehydration combined with kidney problems can lead to serious complications.
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4. Heart health concerns

If you have heart problems, using a sauna calls for extra care. That’s because extreme heat can cause your heart rate to go up. 

For people with heart disease, this extra strain on the heart can be especially risky. 

Plus, dehydration can put more stress on your heart and might lead to heart palpitations or other problems. 

So, pay close attention to how your body feels, and if you notice any discomfort, step out of the sauna.
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In short, here are all the risks of sauna for diabetics:

Risk	Why It’s a Concern	What You Can Do
Hypoglycemia (Low Blood Sugar)	Sauna heat burns energy, which may drop blood sugar, especially after exercise.	Monitor blood sugar before and after sauna. Eat a small snack if needed.
Dehydration	Saunas cause heavy sweating, which can lead to dehydration, especially in diabetics.	Drink water before, during, and after the sauna. Consider electrolyte drinks.
Circulatory & Kidney Health	Poor circulation and kidney strain can worsen with sauna use.	Consult your doctor, especially if you have neuropathy or kidney issues.
Heart Health Concerns	The heat can raise heart rate, putting stress on the heart for diabetics with heart disease.	Monitor how your body feels, and talk to your doctor before using a sauna.

How to safely use saunas as a diabetic?

As you can see, although saunas are beneficial for diabetics, it's important to use them safely.
Here are some easy tips to help you enjoy your sauna time without putting your health at risk:
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1. Keep an eye on your blood sugar

It’s important to check your blood sugar levels before, during, and after your sauna session. This way, you can catch any drops in blood sugar early and fix them if needed.

​And if you plan to go into the sauna after exercising, you need to be extra careful. Keep a small snack with you, like a piece of fruit or a glucose tablet, just in case your blood sugar gets too low.

2. Try an infrared sauna

If you have diabetes, you might want to consider trying an infrared sauna instead of a regular one. 

Infrared saunas use light that heats you up from the inside out, which is usually gentler on the body. This makes infrared saunas less likely to cause big changes in blood sugar or dehydration.

I particularly suggest you use a near infrared sauna over far infrared, as it is less likely to cause big changes in blood sugar or dehydration.
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3. Hydrate after sauna

After your sauna session, make sure to rehydrate well as you’ve lost lots of fluids.

And if you want, you can also have electrolyte rich drinks after sauna. This includes coconut water or a sports drink to replace important minerals like potassium and magnesium.

Stretching a little after the sauna is a good idea too as it can help keep your blood flowing and prevent any muscle stiffness or discomfort.
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In short, here’s how to safely use saunas as a diabetic:

Tip	Why It’s Important	How to Do It
Monitor Blood Sugar Regularly	Heat can affect how your body handles glucose, so it’s key to keep track.	Check before, during, and after sauna sessions.
Consider Infrared Saunas	Infrared saunas are gentler and better for circulation.	Try infrared saunas to reduce the risk of blood sugar fluctuations
Hydrate After Sauna	Saunas make you sweat and lose fluids, which can affect your blood sugar.	Drink water and replenish electrolytes post-sauna.

You might also want to read: How To Protect Your Hair In Sauna?
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Conclusion

Saunas are not only a great addition to your wellness routine, but they also work wonders for diabetics. They help you control blood sugar, reduce stress, improve circulation, and manage weight. 

But like with anything, there are risks to keep in mind too. More so if you have complications like low blood sugar (hypoglycemia), dehydration, or circulation issues.

I hope this blog helped answer all your questions about sauna for diabetes. 

Got more queries or want to install a sauna in your home?

You can get in touch with us!
At Steam and Sauna Experts, we are seasoned sauna installation experts with hand-on experience installing some of the most luxurious sauna retreats across South Florida. 

Also, our e-commerce storefront has sauna equipment and accessories from industry-leading manufacturers like Amerec, Mr Steam, Delta, Finnmark, Harvia, and more. We offer the most competitive prices and free second day delivery. 

In short, we’ve got all your sauna needs covered on a budget.
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FAQs about sauna for diabetics

Can diabetics use a sauna every day?
Yes, diabetics can use a sauna daily, but it’s important to be cautious. 
Regular sauna sessions can help with blood sugar control and overall wellness. However, you’ll need to keep an eye on your blood sugar and drink plenty of water to stay hydrated. 

Daily use could be fine, especially for those with type 2 diabetes. But if you have complications like neuropathy (nerve damage) or heart issues, it’s best to check with your doctor first.


When’s the best time for a diabetic to use a sauna?
The best time to use a sauna is typically after meals, when your blood sugar is likely to be more stable. 

You want to avoid using the sauna when your blood sugar is too low (hypoglycemic), as the heat could make it drop even further, causing dizziness or fainting. 

If you’re working out before your sauna session, pay close attention to your blood sugar levels to avoid any problems. 

A good time might be after a light workout or in the morning when your blood sugar is steady.


Can a sauna help with diabetic neuropathy?
Yes, sauna use can provide some relief for diabetic neuropathy, especially infrared saunas. These saunas use heat to improve circulation, which can help reduce pain and discomfort from nerve damage. 

Infrared saunas are often preferred because they warm the body directly, which is gentler and can be more comfortable for people with neuropathy. 

However, while saunas can help with symptoms, they shouldn’t replace medical treatments for neuropathy. 


Are infrared saunas better for diabetics than regular saunas?
Infrared saunas can be a better option for diabetics, especially if you have circulation issues or neuropathy. 

Here’s why:

• Gentler heat: Infrared saunas use light to heat your body directly, rather than warming the air, which makes the experience more comfortable.
• Better circulation: Infrared heat is great for improving blood flow, which is especially helpful for diabetics who may have poor circulation.
• Lower temperatures: Infrared saunas run at lower temperatures (120°F–150°F), so they’re more comfortable for longer sessions without overheating.

That said, some people still prefer traditional saunas or find them more effective for certain goals. 


Can I drink water in the sauna if I’m diabetic?
Yes! 
Hydration is really important when using a sauna, especially if you have diabetes. 

You see, diabetics are already at higher risk of dehydration due to things like medications or high blood sugar. So, drinking water before, during, and after your sauna session is essential to staying hydrated.
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