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The aches and pains can relate directly to hydration, inflammation, and minerals…all 3 of these topics are inter-related. If you are dehydrated, this causes inflammation, and when you have inflammation…you lose minerals. So you may have lost too many fluids that day and became inflamed.
I personally use the sauna to the point where I start sweating, and then I sweat for 5 minutes. If I overdo it, I feel like crap for a few days. So thats like 10 minutes.