A sauna is a place that can bring many benefits to physical and mental health. However, it is worth knowing some basic rules of use and practical tips. Learn how to use a sauna and get the full benefits of this form of relaxation.
Preparing for a sauna session
Preparation for sauntering should begin much earlier. As early as an hour before the session, you should refrain from eating hard-to-digest foods. Do not drink alcohol or caffeinated beverages, which can adversely affect the body during high temperatures. Before entering the sauna, it is a good idea to wash your body thoroughly in the shower. This allows to remove sweat and dirt, which is important not only for hygienic reasons, but also for health and personal care. Thorough cleansing of the body helps open the pores of the skin from intense perspiration. Also remember to dry your body after bathing – dry skin heats up faster.
Clothing and accessories
In many public places, the rule is to use towels or special sheets instead of classic bathing suits, which can impede adequate air circulation. In private garden saunas, there are no such restrictions. It’s important to carry a towel to place on the bench to ensure hygiene and comfort while sauntering. In the case of a steam sauna, the towel also protects against direct contact with too hot a surface. Some sauna users prefer to use the sauna naked. While such a method increases the efficiency of sauntering, it is accepted in many cultures to use the sauna in a bathing suit or cover-up. In addition, it’s a good idea to carry flip-flops to ensure safety when walking on wet floors.
Choosing the right temperature
The temperature in the sauna should be adjusted to the individual’s preference and experience of the user. For beginners, a temperature between 60 and 70 degrees Celsius is recommended. The more advanced can opt for higher ranges – from 80 to even 100 degrees.
Session duration
The optimal time spent in the sauna is 10 to 15 minutes per session. More experienced people can extend this time, but the limit of about 20 minutes should not be exceeded without consulting a doctor. It is important to listen to your body. If you feel any signs of discomfort or dizziness, leave the cabin immediately.
Hydration of the body
When using a sauna, it is very important to regularly replenish fluids. Intense sweating leads to the loss of large amounts of water and electrolytes from the body, so before and after the screening it is advisable to drink water or isotonic drinks.
Rest between sessions
In between visits to the sauna, it is important to make sure you take time to relax. At least as much time as you spent in the thermal cabin should be spent relaxing outside it.
After each session in a hot cabin, cool your body in a cold shower or soak in a lower-temperature pool for a few minutes. If this is not possible, you can go out into the fresh air and breathe deeply. Cooling helps close skin pores, stimulates blood circulation, slows heart rate and stabilizes breathing. Such a break is to minimize the risk of overheating and better prepare for the next sauna session.
Contraindications to sauna use – when should one be cautious?
Before deciding to use a sauna, it is extremely important to be aware of potential contraindications. People suffering from certain heart diseases, high blood pressure, as well as pregnant women should consult a doctor before their first visit to the sauna. High temperatures in a Finnish sauna can pose a risk to people with cardiac problems, so it is extremely important not to ignore these warnings. People who are struggling with ailments of a different nature or have doubts about their health should always consult a doctor before deciding to use a sauna. The rules of sauna use are designed to make sauntering safe and beneficial to your health, so you should always follow the recommendations of specialists and listen to the signals sent by your own body.
Summary
Regular use of a sauna can significantly improve the well-being and health of any user – regardless of age or level of physical activity. However, it is worth remembering to follow basic safety rules. Taking them into account and listening to your body’s needs will help avoid possible negative side effects.
