Can You Use a Sauna While Breastfeeding? Here’s What I Did.
After the birth of my second child, I began incorporating regular infrared sauna sessions into my routine. Over the course of more than a year, I used the sauna without observing any negative effects on my milk supply or my baby's well-being.However, I took several precautions to ensure safety for both myself and my child.
Disclaimer: The information in this blog post is for educational purposes only and is not intended to replace medical advice. Always consult with your doctor, midwife, or healthcare provider before starting any new supplement, especially during pregnancy or postpartum.
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We have an infrared sauna in our home, and after having my second baby, I started wondering if it was safe to use while breastfeeding. At first, I didn’t find a lot of solid research on it—which can be frustrating when you're trying to make decisions as a mom. So I thought through three main things:
Risk to my body
Risk to my breastmilk
Risk to my baby
Here’s where I landed and why I decided to give it a try.
First Concern: Dehydration
One of the biggest risks with sauna use while nursing is dehydration, and this was my number one concern. Dehydration can definitely impact your milk supply, and as a breastfeeding mom, that’s the last thing you want.
To stay ahead of it, I made sure I was drinking plenty of water before and after using the sauna—and not just water, but electrolytes too. Electrolytes help your body actually absorb that water and stay balanced. I talk more about this in my electrolytes blog post, but the short version is: stay hydrated and replenish what you lose in sweat.
Listening to My Body
I also made a promise to myself: if I started feeling lightheaded, nauseous, or just “off,” I’d get out immediately. No pushing through. I started slow—maybe 10-15 minutes max—and slowly worked my way up to 30 minutes over time. I never go over that.
Honestly, tuning into my body was key. Some days I don’t feel like I can handle it, so I don’t. That’s okay.
Is Detoxing Through Breastmilk a Thing?
I went down a rabbit hole wondering if sweating out toxins could affect my breastmilk. But here’s what I learned: your body gets rid of toxins through sweat, pee, poop, and even crying—not through your breastmilk.
I couldn’t find any solid science that showed toxins from sauna use would end up in my milk. And from a biological standpoint, it wouldn’t make sense. Breastmilk is created from your blood supply, not your sweat glands.
What About the Internal Heat from Infrared Saunas?
Infrared saunas heat your body from the inside out, unlike traditional saunas that heat the air around you. That gave me pause at first. But then I thought about how our bodies heat up when we have a fever—and it’s still perfectly safe to breastfeed with a fever. That made me feel a lot more confident.
How Did I Know It Was Okay for Us?
I kept a close eye on my baby. I watched for plenty of wet and dirty diapers, made sure she was gaining weight, and looked for any signs that she wasn’t getting enough. I also paid attention to my own supply—and I didn’t notice any changes when I used the sauna consistently and stayed hydrated.
I ended up using our infrared sauna regularly for over a year while breastfeeding, and it worked well for both of us.
Benefits I’ve Noticed (and Why I Kept Using It)
People in other parts of the world use saunas through all phases of life—pregnancy, postpartum, breastfeeding, and beyond. And I totally get why. Here’s what I’ve personally noticed:
Less tension and soreness – Especially after holding or wearing a baby all day. That deep warmth feels amazing on tired muscles.
Better sleep – On the nights I use the sauna, I sleep deeper. And if you’re a mom, you know how precious that is.
Supports milk flow – The heat and relaxation seem to help things flow more easily. I wouldn’t say it boosted my supply overnight, but it definitely supported it.
Mental reset – It’s one of the few things that feels like “me time.” Even 15-20 minutes helps me reset my mood and mindset.
Other Potential Benefits
There are also some additional benefits that I may not always feel immediately, but are widely talked about when it comes to regular sauna use—especially infrared:
Improved circulation – This one’s more subtle, but I’ve noticed my hands and feet aren’t as cold, and I feel more energized overall.
Skin support – All that sweating can help clear pores and leave your skin feeling softer and more refreshed.
Immune support – Some people believe that regular sauna use may help boost immune function by mimicking a mild fever and encouraging your body to flush things out.
Postpartum recovery – While more anecdotal, some moms feel like sauna use helped with hormone balance and that “puffy” feeling in the early months after birth.
Mood + stress relief – That deep, slow heat can work wonders on a rough day. I leave the sauna feeling calmer and a little more like myself.
Lymphatic drainage – Getting a good sweat going helps support your body’s natural detox systems.
A Few Final Tips
Make sure you're sweating within the first 10 minutes—that’s a sign your body is actually detoxing and your drainage pathways are working.
Always listen to your body. No two people are the same, and no two postpartum recoveries are the same.
If you try it, start slow, hydrate well, and keep an eye on your baby’s cues.
So is it safe?
That’s a personal decision, but for me, the benefits outweighed the risks—and by being intentional and cautious, I found that sauna time became a supportive part of my breastfeeding journey.