Saunas are small, enclosed rooms heated to high temperatures to induce sweating and provide therapeutic effects. They come in several forms, including traditional dry saunas, steam saunas, and infrared saunas that heat the body directly. Regardless of the method, the goal is to safely expose the body to heat, which elevates the heart rate and increases circulation. Understanding the right preparation, session behavior, and recovery steps is fundamental to ensuring the experience is both effective and safe.
Preparing for a Safe Sauna Experience
Proper preparation requires adequate hydration. Drink 16 to 20 ounces of water one to two hours before your session to compensate for fluid loss through sweating. Avoid consuming alcohol or heavy meals beforehand, as both impair heat regulation and may cause dizziness or nausea.
Before entering, remove all metal jewelry, such as rings and necklaces, because metal rapidly absorbs heat and can cause burns. A quick shower is necessary to rinse off dirt, lotions, or perfumes, which maintains hygiene and opens your pores. Beginners should aim for a short initial session of five to ten minutes to allow the body to acclimate to the heat. Carry a clean towel to sit on, which is essential for hygiene and protects your skin from the hot wooden benches.
Navigating the Heat: Steps During the Session
Once inside the sauna, the arrangement of the space controls the intensity of the heat you experience. Heat rises, so sitting on the lower benches exposes you to a gentler temperature, which is advisable for new users. If you lie down, sit up for the last minute or two of the session to allow your body and blood pressure to adjust before standing.
The total duration of a session should not exceed 15 to 20 minutes, even for experienced users, as overexposure risks overheating and dehydration. In traditional saunas, ladling water onto hot stones creates a burst of steam (löyly), which increases humidity and perceived heat. Always ask others present if they are comfortable with the increased steam before adding water. Focus on slow, controlled breathing, and exit immediately if you feel discomfort such as lightheadedness, nausea, or headache.
Essential Post-Sauna Recovery
Exiting the sauna marks the beginning of the recovery phase. The initial step is a gradual cool-down; move to a cooler room or shaded area for a period of rest. This allows your core body temperature to return toward its normal range and helps your body transition smoothly. Many traditions incorporate a brief cold shower or a dip in a cold plunge pool after the heat exposure, which helps improve blood flow.
Rehydration is important following a session due to the significant volume of sweat lost (0.5 to 1.5 liters). Drink at least 16 to 24 ounces of water immediately after leaving the heat and continue to sip fluids over the next few hours. Replenish lost electrolytes such as sodium, potassium, and magnesium, using electrolyte-enhanced drinks or natural sources like coconut water. Allowing sufficient rest ensures that your cardiovascular system normalizes before resuming strenuous activity.
When to Skip the Sauna
While sauna use is safe for healthy individuals, specific conditions require caution. Individuals with unstable angina, a recent heart attack, or severe aortic stenosis should avoid sauna bathing due to intense cardiovascular demands. Those with low blood pressure should also be cautious, as the heat can cause vasodilation and lead to dizziness or fainting.
Do not enter a sauna if you have a fever or any acute infection, as the heat places additional strain on the body. Combining a sauna session with alcohol or recreational drugs is hazardous because these substances impair judgment and compromise the body’s heat-loss mechanisms. Pregnant women and individuals taking medications, such as diuretics or beta-blockers, should consult a healthcare provider before use.