In 2018, Béatrice Kayitesi walked into a sauna for the first time. Encouraged by friends and excited to try what she had heard was a rejuvenating experience, she headed to a hotel in Kigali. However, the promise of relaxation quickly turned into distress. Kayitesi, who is asthmatic, found herself gasping for air during the one-hour session, despite taking short breaks.
“I felt dizzy and had to drink water afterward to recover, I swore never to go back,” she said.
Asked if she consulted a health expert before using the sauna, Kayitesi admitted she hadn’t thought it was necessary.
Sauna bathing, a centuries-old Finnish tradition known for its health benefits, is now widely offered in Rwanda, especially in Kigali. Hotels, spas, and wellness centres are incorporating sauna facilities to meet the demand.
However, health professionals warn that misuse, particularly by people with pre-existing conditions like heart or kidney problems, can lead to dehydration, dizziness, and other serious complications.
Gerald Luzindana, a health and wellness expert at Amazon Wellness Center in Gasabo District, explained that sauna falls under hydrotherapy mediums, part of broader wellness and spa services, and the core purpose of using a sauna is to induce sweating through heat exposure. This promotes detoxification, improves circulation, relaxes muscles, reduces joint stiffness, and supports immune function through mild hyperthermia.
Luzindana added that sauna use can help cleanse the skin by opening pores and relieving stress by calming the nervous system. However, these benefits do not come without caution.
When does sauna go wrong?
Luzindana explained that the risks of sauna use arise mostly from improper practices and some complications, including dehydration, electrolyte imbalance, heat exhaustion, and hypotension.
In extreme cases, contact burns or even fainting can occur.
“Heart complications can also arise, especially in people with pre-existing conditions. Some may even collapse due to overheating or sudden movement after a session. Sauna use must be regulated not based on enjoyment levels, but according to personal health and professional advice,” he said.
Fabrice Tuyizere, a physiotherapist and personal trainer at Fellite Physiotherapy in Kigali, said that prolonged heat exposure can raise the heart rate and blood pressure.
“A person loses a lot of fluid through sweat, and that leads to dehydration. This is especially risky for people with kidney or heart issues.”
Tuyizere noted that dehydration, common during sauna use, can worsen kidney disease because the kidneys need proper hydration to filter waste effectively, and without enough fluids, the condition can deteriorate.
Dehydration can worsen cardiovascular problems, posing serious risks for individuals with heart conditions and, in rare cases, potentially triggering a heart attack, he cautioned.
Tuyizere explained that how well someone tolerates sauna heat depends on their fitness, with daily athletes generally coping better than people who do not exercise regularly.
He recommends that sauna frequency should depend on an individual’s health status, for instance, for recovery after sports, two to three times a week may be fine. But if it’s just for relaxation, once a week is enough.
Consultation
Before committing to a sauna routine, Tuyizere advises people to consult medical experts, noting that it’s critical to check one’s health status first. “A doctor can evaluate your cardiovascular health, kidney function, and general fitness.”
He recommends limiting sauna sessions to 15 to 30 minutes and allowing the body to cool down slowly, warning against jumping into a cold shower immediately, as the sudden shift from extreme heat to cold can shock the body system.
Who should stay out of the heat?
Luzindana noted that people with cardiovascular conditions including unstable angina – a condition in which the heart doesn’t get enough blood flow and oxygen – and recent heart attacks should avoid the sauna.
Others at risk include underweight individuals (with a BMI under 18.5), and cancer patients.
“Children under eight should not use saunas because their thermoregulation systems are not fully developed. Elderly people with frailty or multiple health conditions should consult a doctor first, as well as people with low blood pressure, dehydration, or anyone under the influence of alcohol, or sedatives,” Luzindana noted.
According to Luzindana, a safe sauna routine involves two sessions per week, each lasting 15 to 20 minutes, beginners should start with five to 10 minutes and gradually increase. He urged rehydration and cooling down after each session.
He added that while there is no fixed age limit for sauna users, children aged 15 and above can use them with parental supervision, noting that some spas may allow younger children, but only for shorter durations and at lower temperatures.
Certain groups are more vulnerable to heat-related complications and are strongly advised to avoid sauna use, Tuyizere noted. These include pregnant women, people with kidney disease, and those with skin conditions like fungal infections or dermatitis, as the high temperatures can worsen their health issues.
Side effects and safety tips
Although heart attacks are rare, Tuyizere noted more common sauna-related issues such as fainting, dizziness, and skin burns, often affecting users with sensitive skin, allergies, poor hydration, or those who stay in too long.
He advises staying hydrated before and after a session, limiting time inside the sauna, cooling down gradually, and paying attention to warning signs from the body, such as dizziness or discomfort, which signal the need to exit immediately.
Tuyizere noted that when used responsibly, saunas offer benefits such as aiding recovery and promoting relaxation. They increase blood circulation, which helps muscles recover faster after workouts, and the sweating process supports detoxification.
He added that effective muscle recovery relies on proper rehydration and nutrition, since increased blood flow delivers oxygen, water, and protein to sore muscles, accelerating repair.
