What Saunas Can and Can’t Do to Help With Alcohol Withdrawal
There are many ways people cope with alcohol withdrawal. Some seek medical attention and prescription drugs, while others take a more natural approach. Neither way is right or wrong as long as you get the support you need.
Withdrawing from alcohol is not easy. So many symptoms can occur, and they sometimes become challenging to handle. Many people swear by saunas to help them “sweat out” the toxins caused by excessive alcohol consumption, but are they really effective?
As you begin your journey toward sobriety, you have many things to consider. Exploring how saunas work and learning if they can help you with alcohol withdrawal will assist you in getting through detox more comfortably.
What Is Alcohol Withdrawal Syndrome?
The more you have been drinking, the more likely you are to experience alcohol withdrawal syndrome (AWS). Your symptoms may be increased if you have accompanying health issues, including kidney or liver diseases.
Symptoms can start as soon as 12 hours after your last drink and may persist for weeks, often peaking in the 24-to-72-hour period after your last alcoholic drink.
For some, the symptoms become severe, causing them to drink again to stop the onslaught of suffering. Others go through the detox process much more easily and need little or no outside intervention. Between 2% and 7% of people with alcohol use disorder (AUD) develop alcohol withdrawal syndrome.
What Are the Symptoms of Alcohol Withdrawal?
Before you attempt detoxing, it’s best to know what to expect from the possible symptoms. It’s important to note that not everyone experiences severe symptoms, and you may not experience them all.
- Increased anxiety
- Restlessness
- Irritability and mood swings
- Excessive sweating
- Headaches
- Nausea and vomiting
- Abnormal heart rates and rhythms
- Fever
- Seizures
How Do Saunas Work?
Before delving into their effectiveness, it’s important to understand how saunas work. Saunas have been around since at least 2,000 BC. They have been a part of many cultures for hundreds of years and have become social gathering points in countries like Finland, Russia, and Estonia.
Proponents of saunas report many health benefits, including pain relief, relaxation, and weight loss. Saunas use dry heat and are used to promote sweating. Most modern-day saunas have a built-in heating element that may use hot rocks to produce dry heat. Sauna temperatures can rise as high as 195 degrees and can usually be controlled according to the user’s desired temperature.
How Can Saunas Help With Alcohol Withdrawal?
Much research is necessary to determine if there is clinical evidence to suggest sauna benefits for those going through alcohol withdrawal. Some people think they can sweat out alcohol, but is this correct?
Saunas Cause Sweating
Sitting in a sauna can raise your skin temperature to 104 degrees. As the temperature rises inside your body, the hypothalamus kicks in and tells the sweat glands to increase sweat production to cool you down.
Studies have shown sweat contains some toxins, so we know the body does eliminate them through the pores, but very little is excreted. Most toxins head to the liver, where they are converted to waste products.
Proponents of detoxification through sweating believe saunas can help detoxify the body by kicking the integumentary system into overdrive. Unfortunately, only about 5% of the alcohol you consume is released through breathing, urinating, and sweating. The liver must handle the rest. Although sitting in a sauna may help get rid of a small amount of the alcohol in your system, it’s not a fast cure.
Saunas Help You Relax
Aside from purported detoxification benefits, many use saunas to facilitate deep relaxation. Saunas relax your body and mind in multiple ways.
First, your heart rate goes up, and your blood vessels dilate. This action improves blood flow throughout the body. The increased blood flow raises the temperature of your muscles, helping them to become less rigid and more relaxed.
As your body heats, your sympathetic nervous system kicks in to help maintain homeostasis. The endocrine glands get involved, and you may feel more alert and less aware of pain.
People often report a deep state of relaxation while using a sauna. Some become so relaxed they fall asleep. Relaxation is an integral pursuit as you withdraw from alcohol. You are more likely to succumb to alcohol temptation if you feel overly stressed. A high level of stress is one of the most significant contributing factors to alcohol use disorder.
Sauna therapy complements other treatment options, including counseling, medical detox, and other support systems. Many people find sauna therapy helps improve their sleep. When you relax the body, the mind often follows suit, helping you better cope with the adverse effects of alcohol detox.
Saunas Relieve Pain
People who suffer from alcohol withdrawal syndrome can experience a range of unwanted symptoms. Headache is one of the most common. You can also experience widespread body aches and pains when detoxing from alcohol.
One study found dry heat therapy from saunas offered relief from lower back pain. Another study showed saunas to be a promising treatment for chronic headaches.
Saunas help with pain by dilating the blood vessels, allowing for increased blood flow through the body. Muscle tension eases with increased blood flow, relieving pain without medication. You may feel pain relief throughout your body, including the muscles and joints. Keeping pain at bay is essential as you go through alcohol withdrawal because it will make the process more tolerable.
Are There Any Risks to Sauna Therapy?
There are risks to using saunas, especially if you stay in them too long. Dehydration is one of the most significant risks. Since you are already likely chronically dehydrated because of excessive alcohol consumption, it’s critical to hydrate yourself adequately before and after sauna treatment.
You should drink plenty of water before and after sauna therapy and monitor your time in the sauna. You should exit the sauna immediately if you notice any of the following symptoms:
- Feeling lightheaded or dizzy
- Sudden headache
- Extreme thirst
Severe dehydration can be life-threatening, and the symptoms above should never be ignored. Dehydration can lead to low blood pressure, heat stroke, seizures, kidney failure, and hypovolemic shock.
How to Use a Sauna Safely
We tend to think more is better regarding beneficial things, but this is not always correct. Staying too long in the sauna can produce unwanted side effects and even put your life in danger.
Experts recommend sessions of 10 to 15 minutes, followed by a cooldown break. You can use the sauna several times in one treatment, but you must take a break and cool down between visits.
Keep the following tips in mind when using a sauna while going through alcohol withdrawal.
- Never drink alcohol or use medications that may impair your body’s sweating ability. If you have a disorder that reduces your sweating ability, do not visit a sauna without your doctor’s approval.
- Never stay in a sauna for more than 20 minutes at a time. Give your body adequate time to cool down before entering the sauna again.
- Drink cool water, but not ice-cold water, after each sauna session so that you can replace the lost fluids and electrolytes.
- Do not use a sauna if you feel sick. If you start feeling unwell during your session, get out immediately.
Goals of Seeking Medical Intervention for Alcohol Withdrawal
Alcohol withdrawal impacts people in various ways. Some people become very ill and need medical intervention to see them through.
The goals of seeking medical treatment include:
- Reduce the severity of your alcohol withdrawal symptoms
- Prevent serious health complications from developing
- Help to reduce the risks of relapse
Medical teams will perform various steps to protect your health and make you more comfortable. They will monitor your vital signs, give fluids and IV medications, sedate you, and offer emotional support.
You should visit the emergency room or call 911 if you develop fever, severe confusion, hallucinations, or seizures. Tell the medical provider you are suffering from alcohol withdrawal to aid them in treating you.
Know When to Seek Treatment
Alcohol use disorder impacts many lives. Experts estimate around 29.5 million people over the age of 12 had AUD in 2022 alone, and those numbers are rising.
Many people never seek treatment. Some don’t even realize they have a problem with alcohol until they begin to develop health concerns. It’s important to recognize the signs of alcohol use disorder, so you can take appropriate action when needed for yourself, a friend, or a loved one.
Alcohol use disorder is a serious disease, and detoxing from alcohol is one of the most difficult steps. On a positive note, it’s also the first step toward a lifetime of sobriety.
Some people are too embarrassed to admit they need help or feel their admittance of needing support makes them weak. On the contrary, admitting you need assistance is a brave act that can result in fewer problems as you go through recovery.
When you seek medical treatment for AUD, your provider will attempt to assess your problem and its severity. You can expect the following as a part of your assessment.
- The provider will ask questions about your drinking habits and health.
- You will go through a thorough physical exam to look for signs of alcohol-induced health issues.
- Providers will also likely recommend lab and imaging tests.
- You will also need to go through a psychological evaluation.
There are many modalities of treatment to help you overcome AUD. The first step is going through detox. Medically supervised detox and ongoing counseling and prescription drug intervention can help you get sober and stay sober.
Alcohol Awareness Is Here to Help
Our team at Alcohol Awareness is available to help you anytime with answers to your questions about AUD and referrals to resources to help you overcome it. We run a 24/7 Alcohol Abuse Hotline that’s free and confidential, so give us a call at (855) 955-0771 now.