Autumn is gradually settling in, preparing us for the cold months ahead. Our bodies, still accustomed to summer temperatures, are particularly susceptible right now to minor illnesses and viruses that come with the cold. To be fully prepared and stay fit through the cold season, we should strengthen our immune systems.
For example, by eating a balanced, healthy diet, exercising regularly, and building up our resilience while making time to relax. The comforting warmth of a sauna is just what we need, and it is especially appealing at this time of year. But to make sure a sauna session is both relaxing and delivers the health benefits we’re looking for, there are a few sauna rules that everyone should follow, whether using a sauna at home or in a public facility.
Even if you are in perfect health, potential risks cannot be ruled out, so consult your doctor to find out whether sauna use is advisable for you.
What should I do to prepare for a sauna session?
- Whether you’re coming from a workout, work, or home, don’t go into the sauna on an empty stomach. That doesn’t mean you should eat a three-course meal right before your session, either, as that could literally be hard for your body to digest.
- If possible, avoid alcohol, onions, and garlic for a full day before your sauna visit. These can cause unpleasant odors to be released in your sweat, which could make the experience unpleasant for you and other sauna users.
- Drink enough before using the sauna, as you should avoid drinking during your session if possible. Doing so interferes with the body’s detoxification process and reduces the positive health effects.
- If you’re going to the sauna after a workout, make sure your heart rate has come back down and is no higher than 100 beats per minute.
- Remove all jewelry, especially if you’re using a Finnish sauna, where temperatures can exceed 100 degrees. Metal can get very hot and cause burns.
- Be sure to shower thoroughly with shampoo and body wash before your sauna visit. This is important not only for hygiene, but also because it affects the positive health benefits. A film of oil and any perfumes or creams can prevent your pores from opening and therefore reduce the detoxifying effect. You don’t need to worry about getting dirty in the sauna: sweat washes off with water, and after your session, personal care products (except natural oils) are not recommended.
- Take a warm foot bath shortly before your sauna session. This will help you relax beforehand and prepare you and your body for the heat to come.
How do I use a sauna properly?
- Once you’ve arrived at the sauna, showered, and taken a foot bath, head into the sauna cabin. The only thing you need is time. Don’t squeeze a sauna session in between appointments, as that defeats its purpose. Take your time (at least 2 hours), because the goal is to relax, and relaxation can’t be forced.
- The sauna is a clothing-free zone, so there’s no need to bring clothes. All you need is the HBB essentials: a towel, flip-flops (for outdoors), and a bathrobe in case it gets too chilly. Always spread out your towel so that sweat doesn’t get onto the wood.
- Which bench you choose depends on your preference, heat tolerance, and how you feel at the time. Since warm air rises, the upper benches are the hottest. The lower and middle benches are better suited to sauna beginners.
- It’s best to enjoy the sauna lying down, as your entire body should be in the same temperature zone for optimal results. To avoid circulatory problems, dizziness, or even fainting, sit up for the last 2 minutes. Moving your legs a little will also help keep the blood from pooling in your lower body.
- A sauna session usually lasts between 8 and 12 minutes and should not exceed 15 minutes (at least in a dry sauna). The process is divided into 3 phases:
- the first 5 minutes are the initial sweating phase,
- followed by the peak of the infusion, which marks the hottest phase,
- then the session winds down with a few minutes of further sweating.
You can keep track of the time whenever you like, as every sauna cabin has an hourglass. The same rule applies here: if you start to feel unwell before time is up, listen to your body and leave the cabin immediately.
- the first 5 minutes are the initial sweating phase,
- Afterward, spend 1-2 minutes in the fresh air to cool your airways. Then take an ice-cold shower, starting with your arms and legs and working your way toward your torso. Only then should you plunge into a pool. Again, listen to your body: if you start to feel cold, warm yourself up. That’s what your bathrobe is for.
- Next comes relaxation time. Set aside at least 10-15 minutes for this. Find a separate relaxation room and take another foot bath, as it relaxes the blood vessels, prevents further sweating, and helps ward off colds.
- You can repeat this sauna ritual of heating up, cooling down, and relaxing 1-2 more times. More sessions won’t increase the health benefits or help you relax more.
And finally…
After your last sauna session, drink at least 1 liter of water to replenish your body’s fluids and prevent dehydration. Mild juices are also fine, but avoid alcoholic drinks. Alcohol would undo the positive effects of the sauna.
You should also avoid exercising after the sauna so you don’t put unnecessary strain on your body and can enjoy the lasting relaxation for longer.
Now you’re all set for the perfect sauna session - happy sweating!