When people think of a detox, they often think of a clean diet consisting of juicing and/or taking pills to clean out the gut and support the liver. If you have tried a fad detox method but were not pleased with the results, consider adding therapeutic sweating to your regimen.
How It Works
Therapeutic sweating is a very powerful way to cleanse. The goal is to keep your blood and lymph systems moving so that they can transport nutrients and get rid of waste. This method is most effective when you sweat between 30 minutes to two hours daily. I recommend aiming for at least 45 minutes of sweating sessions three times a week. The total sweating time includes cooldowns, which are breaks for rest, cold showers, hydration, and snacking. You should shower right after sweating to prevent toxins from being reabsorbed into the skin. In addition, use activated charcoal soap to help bind and remove toxins.
Depending on what you have access to, you have the option to sweat at home or at a facility.
Sauna and Steam Room Guidelines
- You must stay well-rested and well-fed during a sauna/steam room sweating session. These facilities use up a lot of energy. Don’t begin the sweating period while tired or hungry.
- A traditional dry or infrared sauna may be used. The sauna should be around 140-160 F. If you can’t find a sauna at this temperature, sit on the floor of the sauna room.
- Ensure you are receiving enough sodium, potassium, and water. This is a crucial safety factor while doing any type of therapeutic sweating. Take breaks from the sauna as often as needed to cool down. During these breaks, you should drink fluids, eat snacks, and replenish your salt intake. Some people may need a break every 10-15 minutes, while most can take a break every 30 minutes. Suitable beverage options are coconut water, fresh vegetable juice, or fruit juice. Snacks options include salted rice crackers. Avoid deep-fried salty snacks, like chips. Drink at least 500ml of water for each 30 minutes sweating
- If you feel any of the following symptoms, be sure to take a break:
- Headache
- Dizziness
- Spaciness
- Weakness
- Fatigue
- Nausea
- Diarrhea
- Heart-pounding
- Irritability
- Uncomfortability
- If at any time, you feel palpitations, a racing heart, shortness of breath, chest pain or sudden and severe headaches, end your sweating session and contact your doctor. If you feel that you are having a medical emergency, call 911.
Home Bathtub Guidelines
- Immerse your legs and trunk into the water, keeping the water level below the heart.
- The water temperature should be between 100-108 F.
- The duration of a bathtub sweating session is usually between 15-60 minutes. Unlike sauna sweating, you do not need to take breaks. You can stay in the water for as long as you feel comfortable. To keep the water within the recommended temperature range for the duration of the sweating, you will need to add hot water from time to time.
- Keep a container of ice water next to the bath so that you can keep a fresh and cold washcloth draped over your forehead.
- Drink water liberally throughout the session.
- Take your temperature every 5-10 minutes. If your temperature gets over 102 F, add some cold water to the tub.
- When you are done with the sweating session, get out of the tub slowly. First, sit up for 1-2 minutes. Next, sit at the edge of the tub for another 1-2 minutes before standing. Standing too quickly may result in dizziness.
- Optional: Add 1-2 cups of Epsom salt to help relax any sore muscles.
- Optional: Add 1-3 drops of lavender essential oil to help with relaxation.
