Going to the sauna during your period? Here's how to enjoy a relaxed and safe sauna experience even during your period.

With the right menstrual product and a good sense of your body, using a sauna during your period is no problem. On the contrary: warmth can even be soothing. 

 

Facts for those in a hurry

• Sauna use during menstruation is usually harmless.
• Heat can relieve cramps and promote relaxation
• Gentle sauna types and short sessions are ideal
• Drink enough fluids and pay attention to your body's signals.
• Pay attention to hygiene and use a suitable period product.
• Menstrual sponge, cup or tampon are ideal

Is it possible to use a sauna during menstruation?

Yes, generally speaking, you can do everything you normally do during your period. And there's no medical reason not to go to the sauna during your period.
It's important to listen to your body and maintain good hygiene.

Whether you go to the sauna during your period is ultimately a personal decision. From a medical perspective, in most cases there is no reason to avoid it.

Although the body loses additional fluid in the sauna due to the heat, this applies regardless of the menstrual cycle.

Things that might change: Your circulatory system is often under a bit more strain during the first few days; you might feel more tired or be more sensitive to heat. If you feel unwell, it's best to skip it. But if you're looking for warmth, peace, and relaxation, there's nothing wrong with that.

 

What are the benefits of using a sauna during menstruation?

The heat can relax you, relieve pain and lift your mood – many women find the sauna soothing during their period.

During menstruation, the body works at full capacity. Cramps, tension, or a general feeling of discomfort are not uncommon.

That's exactly where the sauna can help.

• The warmth promotes blood circulation in the pelvic area and can have an antispasmodic effect. This relaxes the lower abdomen – and often the head as well.
  
• Many women report that bloating or a feeling of heaviness improves significantly after using the sauna.
• Even PMS mood swings can be alleviated through physical relaxation.
• Alternating between warm and cold can also stimulate circulation and create a feeling of freshness.

But: Every woman reacts differently. If the heat during your period is too much for you or you feel tired, don't force it. What matters is what feels right for you.

 

What should you pay attention to when using a sauna during your period?

Temperature, duration, hygiene, and your body's signals are crucial. Stay mindful and take breaks when you need them.

The most important rule in the sauna – whether you're menstruating or not – is: listen to your body. During menstruation, your circulatory system can be more sensitive.

• Start with a gentle introduction: Choose milder types of sauna, such as steam sauna or bio sauna, to protect your circulatory system.
• Avoid very hot infusions or long sessions.
• Drink plenty of water – even before going into the sauna.
• Cool down slowly and avoid ice-cold plunge pools.
• Change your menstrual product promptly after your sauna session, as the bleeding may be heavier than usual due to the heat and increased blood flow.
• Always place a fresh towel under you – also out of consideration for others.

 

Which period product can I wear in the sauna?

Tampon, menstrual cup, or sponge – you can generally use any hygiene product in the sauna. The important thing is that you feel safe and comfortable. Hygiene, protection, and discretion are paramount in the sauna.

If you go to the sauna during your period, you should choose a menstrual product that reliably absorbs the blood flow and is as comfortable to wear as possible.

Tampons and menstrual cups are considered classic options. They sit inside the body and retain the blood without it leaking out.

Both have minor drawbacks: tampons can leave a dry feeling and be uncomfortable when sweating. The retrieval string is usually quite long and can protrude from the vulva – often a source of insecurity in the sauna.

Menstrual cups fit snugly, require some practice, and are more difficult to change when out and about. Depending on the pelvic floor, the suction during removal can also feel unusual.

A body-friendly alternative is the menstrual sponge. It's soft, flexible, and highly absorbent – significantly more so than a tampon or menstrual cup. This can be a real advantage, especially in hot weather and during physical activity: you feel protected for longer and don't need to change it immediately after your first sauna session.

Another advantage: The sponge securely retains blood without depriving the vagina of its natural moisture. Many therefore find it particularly comfortable and barely noticeable. The sponge is an ideal alternative to saunas, swimming, or spas.

If you still feel uncomfortable being naked, you can wrap a large bath towel around yourself.

 

HERA Organics offers menstrual sponges with an optional retrieval string made of medical-grade silicone. It is hygienic, discreet, and removable if needed.
👉 To the HERA starter set with menstrual sponge

When should you avoid going to the sauna?

If you feel weak, dizzy, or overwhelmed, the sauna is not the best idea and can sometimes even be risky.

As soothing as a sauna can be, there are also days when your body needs rest. Especially during the first days of your period or with heavy bleeding, the additional heat can put a strain on your circulatory system.

Therefore, pay close attention to your signals. 

It's best to avoid visiting the sauna if you:

• You feel tired, weak, or dizzy
• Your bleeding is very heavy
• If you have pain that doesn't improve with heat,
• In case of fever, infections or circulatory problems
• You feel like you have to "fight your way through".

If you're unsure whether a sauna is right for you today, it's best to skip it. Your body often knows best what it needs.

 

Conclusion: Sauna during menstruation is not taboo.

Every cycle is different, and not every day is equally suitable for heat. However, if you generally enjoy saunas, there's nothing wrong with visiting one during your period.

A body-friendly product like the menstrual sponge can make the visit particularly pleasant: no pressure, no feeling of dryness, and hardly noticeable even when sitting or sweating.

Trust your body and take exactly what feels good to you.

 

HERA Organics sponges have a discreet retrieval cord made of transparent medical-grade silicone. It is hygienic, discreet, and can be removed if needed.
👉 To the HERA starter set with menstrual sponge

Frequently Asked Questions

Which menstrual product is best suited for the sauna?

Menstrual sponges are particularly soft, absorbent, and discreet – ideal for hot weather and sitting. Tampons or menstrual cups also work, but some have visible retrieval devices or can leave a dry feeling.

Can I go into the plunge pool during my period?

It's best to avoid it. Cold water applications to the lower abdomen can put a strain on the circulatory system. Gentle showering is often more pleasant and better tolerated during menstruation.

 

How often should I change my menstrual product in the sauna?

It depends on the product. Ideally, you should change tampons and menstrual cups after every sauna session, as heat and movement shorten their lifespan. Menstrual sponges can usually be worn for significantly longer – between 3 and 8 hours, depending on the heaviness of your flow.

 

Can I go to the sauna with a tampon?

Yes, that's generally possible. It's important that the tampon is freshly inserted and changed after the sauna. However, many find the retrieval string bothersome or visible – those who prefer more discretion should opt for an alternative like a menstrual sponge.

 

How do I deal with visible retrieval threads?

If that bothers you, choose a product without a visible thread – such as a sponge with a removable silicone band. That way you'll feel secure even when naked or in a bikini.

 

Can I wear a sanitary pad in the sauna?

Generally not. Most saunas are clothing-optional, so sanitary pads aren't suitable. They also absorb sweat, tend to shift, and don't offer reliable protection. Products that absorb menstrual blood internally are much more appropriate – ideally a menstrual sponge, as it's particularly soft, absorbent, and discreet.

What if I suddenly get dizzy in the sauna?

Go outside immediately, sit or lie down, and drink water. If it doesn't get better: cool it down, elevate your legs, and get help if necessary. Your circulatory system is telling you that you need a break.

 

Can I use the sauna on the first day of my period?

It depends on you. Many people avoid the sauna on day 1 due to heavy bleeding or exhaustion. However, if you feel well, there's usually no physical reason not to.

 

Is it okay to use a sauna during a heavy period?

Only if you feel comfortable with it. If you have very heavy bleeding or circulatory problems, it's better to avoid the sauna or wait until a later day of your cycle.

 

About the author

Florence is responsible for the blog, social media, and newsletter at HERA Organics. She writes about body-friendly intimate hygiene, sustainable period products, and everything that makes the menstrual cycle more natural – honestly, clearly, and without taboos.

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