Buzz
Saunas offer an excellent opportunity for relaxation, warmth, and socializing, especially in colder climates. They are also known for their numerous health benefits, such as pain relief, improved athletic performance, temporary relief from cold symptoms, and stress reduction. However, like many good things, it's crucial to use saunas in moderation.
Steps
Precautions for Sauna Use
Ensure Good Health and Take Necessary Precautions Saunas are generally safe for most individuals, but certain precautions need to be taken, especially for those with underlying medical conditions. It's essential to consult with a doctor before sauna usage if you are on medication or have any health concerns. Avoid sauna usage if:
- You have unstable angina pectoris, low blood pressure, irregular heartbeats, severe heart failure, recent heart attacks, or significant aortic stenosis.
- You suffer from other high-risk medical conditions such as kidney disease, liver failure, or cardiac issues.
- You are a child, pregnant, or attempting to conceive. Many facilities have age restrictions for sauna use, and sauna exposure may pose risks to fetal development or sperm count.
- You are feeling unwell, prone to fainting, experiencing cramps, or have symptoms of heat exhaustion or heat stroke.
- You are taking medications that inhibit sweating or increase the risk of overheating.
Hydrate Before Sauna Time
Ensure you're well-hydrated before entering the sauna. Saunas induce sweating, leading to fluid loss. Therefore, it's crucial to drink enough water beforehand to prevent dehydration. Failure to hydrate adequately can result in heat-related illnesses. Water is optimal, but isotonic beverages work well too.
- Avoid consuming alcohol before or during sauna sessions. Alcohol promotes dehydration, which can be problematic in a sauna environment. If you're experiencing a hangover, wait until it subsides before sauna use.
Sauna Etiquette: Towels and Attire
Choose Clean, Comfortable Attire for Sauna Sessions It's important to avoid wearing dirty or restrictive clothing in the sauna, as they can collect dust and impurities that may be released into the air and onto your skin due to the sauna's heat. Additionally, tight clothing can hinder skin respiration. Here are some items to avoid bringing into the sauna:
- Wearing clothes worn throughout the day is not advisable.
- Avoid shoes worn outdoors, as they can introduce dirt and debris into the sauna environment. Shower sandals are acceptable for entry but should be removed before using the benches.
- Sweat suits or workout attire, particularly if worn during exercise, are not recommended.
- Steer clear of PVC sauna suits, as they inhibit skin respiration and can emit harmful fumes when exposed to high temperatures.
- Old swimsuits are acceptable if they are colorfast and free of metal components or slimming panels.
- Avoid any clothing with metal components to prevent burns from heat conductivity.
Sauna Essentials: Skip the Accessories
Buddy System: Sauna Safety
Bring a Companion Along. Having a friend with you not only enhances relaxation but also ensures assistance in case of emergencies. Being alone in a sauna and losing consciousness can be perilous without someone to aid you. A friend can provide support and ensure your safety in such situations.
Familiarize Yourself with Sauna Instructions. It's essential to read and understand the instructions specific to the sauna you're using. Each sauna may have unique guidelines and safety precautions. For public saunas, instructions are usually displayed on the premises. If unavailable, seek guidance from the sauna attendant.
Opt for Lower Temperatures, Especially for Beginners. In Canada and the United States, the maximum recommended temperature is 194°F (90°C). Higher temperatures, common in some European saunas, can pose risks, particularly for extended periods. If the heat feels excessive, request a temperature adjustment or exit the sauna.
- If the heat becomes unbearable, request to lower the temperature or step out.
Time Limits: Keep it Short and Safe. Limit sauna sessions to 15 to 20 minutes at most. It's acceptable to exit earlier if discomfort arises. Prolonged exposure to high temperatures isn't advisable for the human body.
Listen to Your Body Signals
Post-Sauna Regimen
Gradually Cool Down After Sauna Sessions. Some prefer a warm shower post-sauna, while others opt for a quick dip in a cold pool. However, sudden temperature changes can shock the body, especially for individuals with heart conditions. It's essential to cool down slowly to avoid adverse reactions.
Allow for Adequate Rest Following Sauna Use. Instead of immediately engaging in physical activity, take a minimum of ten minutes to relax in a cool environment. This allows your body to recover and your heart rate to stabilize.
Post-Sauna Hygiene: Shower with Caution. Initiate with warm water and gradually reduce the temperature to cool down effectively. Opt for mild, natural soap if necessary, as harsh soaps can irritate freshly opened pores in the sauna.
- If using soap, opt for a gentle, natural variant to avoid skin irritation caused by open pores in the sauna.
Hydrate After Sauna Sessions
Consider Snacking on Salted Treats Post-Sauna. Opt for salty snacks like pretzels or crackers, particularly if you've sweated profusely. These snacks replenish lost sodium levels. Pair them with foods like cheese and fresh fruits to restore protein, vitamins, and fiber.
- Include cheese for protein and fresh fruits like apples for vitamins and fiber.
Maintain Sauna Hygiene to Prevent Bacterial Growth. Regularly clean your sauna using natural products like vinegar to disinfect. Avoid chemical cleaners. Here's how:
- Remove dust, hair, and dead skin cells by vacuuming the sauna.
- Disinfect benches and backrests with diluted white vinegar.
- Address stubborn stains, especially oil-based, with baking soda.
Useful Sauna Tips
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Avoid bringing water-sensitive items like iPods or cell phones into the sauna as they defeat the purpose of relaxation.
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Consider bringing water into dry saunas for hydration.
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If you're sensitive to heat, sauna relaxation might not be suitable for you.
Important Reminders
- Exit immediately if you start feeling unwell or dizzy. Don't push through.
- Beware of exaggerated claims about sauna benefits. Overuse can be harmful.
Essentials
- Towel
- Flip flops
