How to Properly Use a Sauna at the Gym

Buzz

Content

Steps to Follow

Maximizing Your Sauna Experience

Observing Proper Gym Sauna Etiquette

Tips for Sauna Safety

Entering a gym sauna can feel daunting, especially when it seems like everyone else knows the drill except you. Your sauna session begins with the decision of whether to use it before or after your gym workout, unless, of course, you’re solely there for the sauna! In that case, it’s all about grasping a few basic rules of etiquette and safety. Soon enough, you’ll be sweating it out in the gym sauna like a pro.

Steps to Follow

Maximizing Your Sauna Experience

Prepare your muscles in the sauna before exercising. Some individuals find that the sauna serves as an effective warm-up before hitting the gym. It allows your muscles to loosen up before you even begin stretching, though stretching remains essential even if you sauna beforehand.

There may not be enough space to stretch in the sauna, but stretching immediately afterward, even for a light workout, is advisable.

Relax Your Muscles in the Sauna After Your Workout. Many people find that ending their workout with a sauna session is incredibly satisfying. By improving blood circulation, it helps to relax muscles, reduce swelling, and alleviate post-workout soreness.

Experiment with Different Gym Sauna Sequences to Discover Your Preference. Opinions on the best sauna sequence vary, so try both to determine what works best for you. Stay hydrated before and after each sauna session, whether it's before or after your workout!

Adjust the Sauna Temperature to Your Liking, Especially If You Have It All to Yourself. Having the sauna to yourself allows you to explore different temperature settings. Start with lower temperatures and gradually increase. Limit your time in the sauna to 5 minutes when experimenting with higher temperatures than usual.

Choose Your Seat Wisely Based on Temperature Preferences. Saunas typically offer multiple seating levels, with higher levels being hotter. Sit higher up for more intense heat and lower down if you're new to saunas. The temperature difference between levels ranges from 90°F (32°C) at the bottom to 185°F (85°C) at the top.

Observing Proper Gym Sauna Etiquette

Take a Quick Shower Before Entering the Sauna. Whether you sauna before or after your workout, it's essential to clean yourself beforehand. A brief rinse with soap, similar to what you'd do before swimming, ensures a cleaner environment for everyone. It's also beneficial to shower after using the sauna for a refreshing experience.

Use a Towel to Cover Yourself Inside the Sauna. Bring a towel to sit or lie on inside the sauna, regardless of what others are wearing. Most people wear swimsuits or underwear under the towel for added comfort. Wearing flip flops in the locker room and sauna can help prevent infections. If unsure about clothing choices, start with a bathing suit and observe others to determine the norm. Always prioritize your comfort level when deciding what to wear inside the sauna.

Maintain Distance from Strangers Inside the Sauna. Unless you're with friends, it's courteous to sit several feet away from others. While it may feel awkward, remember that everyone likely feels the same. Some people prefer sitting on different levels for varying heat levels, but prioritize your comfort over conforming to others' preferences.

Consult Others Before Adjusting the Sauna Temperature. Before changing the temperature, ask fellow sauna-goers about their preferences. Some prefer high heat for sweating, while others prefer moderate heat for relaxation. Don't hesitate to inquire, as others may share your discomfort if the temperature isn't ideal.

Avoid the Sauna When Ill. Steaming sinuses in a sauna may seem appealing, but it's best to avoid sauna use when sick. The hot, humid environment can harbor bacteria and viruses, exacerbating illness and spreading germs. Once you've recovered, feel free to return to your sauna routine.

Tips for Sauna Safety

Limit Sauna Sessions to 15-20 Minutes. Prolonged sauna use can lead to heat-related issues like dehydration and fainting. Keep track of time using a watch or clock, and exit the sauna before reaching the maximum time to avoid overheating.

Stay Hydrated Before and After Sauna Sessions. Since sauna sessions cause significant fluid loss through sweating, it's crucial to drink plenty of water before and after. Replenish lost fluids to prevent dehydration, especially after intense workouts.

EXPERT ADVICE

Laila Ajani

Laila Ajani
Fitness Trainer

Post-Workout Sauna Sessions Aid Muscle Relaxation and Circulation. Saunas offer relief from swelling and pain, but staying hydrated is essential due to the heat. Hydration is especially crucial after intense exercise to prevent dehydration.

Exit the Sauna If You Feel Lightheaded. Feeling lightheaded in a sauna can indicate heat or dehydration-related issues. Leave immediately and hydrate if you experience dizziness or a buzzing sensation in your head. Seek assistance from gym staff if needed.

Useful Tips

Warnings

Extended sauna sessions exceeding 30 minutes pose significant health risks.
Avoid consuming alcohol before or during sauna sessions, as it can increase the risk of fainting or losing track of time.

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Frequently Asked Questions

What are the best practices for using a gym sauna effectively?

To use a gym sauna effectively, shower before entering, maintain distance from others, and cover yourself with a towel. Hydrate before and after sessions and limit your time to 15-20 minutes to avoid overheating.

How should I decide whether to use the sauna before or after my workout?

Deciding whether to use the sauna before or after your workout depends on personal preference. Many find it beneficial as a warm-up, while others prefer it post-workout for muscle relaxation and improved blood circulation.

Is it important to stay hydrated before and after sauna sessions?

Yes, staying hydrated before and after sauna sessions is crucial. Sweating in the sauna leads to significant fluid loss, so drinking plenty of water helps prevent dehydration and supports overall health.

What should I do if I start feeling lightheaded in the sauna?

If you feel lightheaded in the sauna, exit immediately and hydrate. Lightheadedness may indicate overheating or dehydration, so it’s important to listen to your body and seek assistance if needed.

Can I adjust the sauna temperature to my liking when it's not crowded?

Yes, if the sauna is not crowded, you can adjust the temperature to your liking. Start at a lower setting and gradually increase it, but limit sessions to about 5 minutes at higher temperatures.