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Straight answer: talk to your doctor first, every time, no exceptions. Most OB-GYNs and the American Pregnancy Association recommend skipping sauna heat while pregnant, since raising your core body temperature isn't worth the risk to you or your baby. We love our heat, but we love our mermaids and their babies more. If you're expecting, come sweat with us in a different way and we'll help you find a class that fits where you're at.

After. Every time. Your body is already primed for recovery post workout, and that's when the infrared heat does its best work, better circulation, less soreness, faster bounce back. Save the heat for after you've earned it.

If you have any cardiovascular condition, a pacemaker, or you're on medication that affects how your body regulates heat, check with your doctor before you book a sauna session. Heat stress raises your heart rate and shifts your blood pressure, which your body usually handles just fine, but not everybody's body works the same way. We'd rather you ask first than find out the hard way.

Two to three times a week is the sweet spot for most people chasing recovery and circulation benefits. Some of our regulars go four or five times when they're really in a training groove. Listen to your body and build up from there, no need to rush it.

A regular hot pilates or fitness class heats the air around you. Infrared heats you directly, working underneath your skin instead of just making the room hot. That means better circulation, real detox, and faster recovery, all without feeling like you're trapped in a steam box.

Something you don't mind sweating through, because you will. Workout clothes, leggings, whatever lets you move and breathe. For sauna sessions specifically, wear as much or as little as you're comfortable with. It's your private time to heat up and reset.