Saunas and other heat facilities are a popular addition to the post-workout routine in many fitness centers. For many gym members, however, the proper use and conduct within these shared spaces remain unclear. This guide offers a practical approach for users to safely and respectfully incorporate the gym sauna into their wellness regimen.
Essential Pre-Sauna Preparation
Before entering the heat, it is important to prepare the body to handle the rapid rise in core temperature and the resulting fluid loss. You should consume at least 16 to 20 ounces of water or an electrolyte drink in the hour leading up to your session to pre-emptively counter dehydration from sweating. Entering the sauna with a well-hydrated body is safer and promotes a more effective sweat response.
A warm shower should always precede your session to ensure hygiene. This step removes sweat, dirt, lotions, and residual chlorine, which could otherwise clog pores or create unpleasant odors when heated. You should bring at least two towels: one to sit or lie on, and a smaller one to wipe away sweat during the session.
Navigating Gym Sauna Etiquette
Since the gym sauna is a confined, shared space, adhering to rules of conduct ensures a peaceful environment for everyone. Maintaining a low noise level is paramount, meaning conversations should be kept to a quiet whisper. All electronic devices should be silenced and ideally left outside, as the high heat can damage electronics.
You must always sit on a towel to prevent direct skin contact with the wooden benches, which is a matter of both hygiene and respect for the facility. When entering or exiting, do so quickly and efficiently to minimize the time the door is open, which prevents excessive heat loss. Never attempt personal grooming activities, such as shaving or clipping nails, as this is unsanitary and highly disruptive to others.
Be mindful of the limited seating and avoid occupying space with personal items or attempting to stretch out excessively. If you are using a traditional sauna that allows water to be poured on the rocks to create steam, always check with others present before doing so. The sudden burst of heat can be overwhelming.
The Step-by-Step Session Procedure
The session requires a structured approach focused on safety, duration, and recovery. For new users, an initial session should be limited to a brief duration, typically between 10 and 15 minutes, to allow the body to acclimate to the thermal stress. Even experienced users should rarely exceed 20 to 30 minutes in a single sitting, as prolonged exposure increases the risk of overheating and dehydration.
It is necessary to listen to your body and exit immediately if you experience any sign of distress, such as dizziness, lightheadedness, or nausea. To maintain blood pressure stability, spend the last minute or two of your session sitting upright on a lower bench before exiting. This helps the circulatory system adjust from a reclined position to a standing one.
Following the heat exposure, a cool-down phase must be completed before considering another round. This involves moving to a cooler area and allowing the body to air-dry, followed by a cool or cold shower. The contrast between the heat and the cold water stimulates the circulatory system and helps lower the core body temperature back to normal levels. A rest period of at least 10 to 15 minutes is advised before attempting a second session or resuming strenuous activity.
Identifying Common Gym Heat Facilities
Gyms often feature several types of heat facilities, which are frequently grouped under the general term “sauna.” The traditional dry sauna uses a stove to heat stones, which warm the air to a high temperature, typically between 160°F and 200°F, with very low humidity. This heat is applied to the body via convection.
An infrared sauna, by contrast, operates at a significantly lower air temperature, usually between 100°F and 140°F, and uses infrared light emitters to heat the body directly. These light waves penetrate the skin, raising the core temperature without the intense heat of a traditional model. This method often results in a deep sweat at a more comfortable ambient temperature.
The steam room is distinct from both saunas because it uses a steam generator to inject hot vapor into the space, creating a high-humidity environment that can reach 95% or more. Although the air temperature is lower, often around 100°F to 110°F, the high moisture content makes the heat feel more intense. The steam room’s wet heat is often favored for its perceived benefits to the respiratory system.