A sauna is a small, heated room or structure designed for dry or wet heat sessions. The experience centers on exposure to elevated temperatures, typically ranging from 150°F to 195°F, which prompts the body to sweat profusely. Sauna usage has been adopted across many cultures as a holistic practice, offering a tranquil environment for physical relaxation and cleansing.
Preparing for the Heat
Drink a significant amount of water beforehand, as the body loses considerable fluids during sweating. Being well-hydrated helps mitigate the risk of dehydration. A quick shower immediately before entry is common practice for hygiene, ensuring the body is clean before entering the shared space. Clothing should be minimal, usually nothing or a swimsuit, with a clean towel used to cover the body and sit upon. Removing all metal jewelry and watches is also necessary, as metal materials heat up very quickly and can cause discomfort or burn the skin upon contact.
Navigating the Sauna Session
The basic rule of etiquette is to always sit on your towel, covering the bench area where your body touches the wood to preserve cleanliness. Sessions typically last 10 to 20 minutes, depending on personal tolerance. Beginners often start on the lower benches, where the temperature is slightly cooler. More experienced users may choose the higher benches, where the heat rises and the temperature is greater.
In many traditional saunas, bathers control humidity and heat intensity through löyly. This involves carefully ladling water onto the hot stones, which instantly vaporizes to create steam. The resulting increase in humidity makes the air feel much hotter, offering a momentary, intense heat sensation. In a communal setting, check with others before adding water, as the steam can be intense.
Physiological Response to Heat
High heat exposure triggers internal physical responses to regulate temperature. As the ambient temperature rises, the body activates sweat glands to produce perspiration. This natural cooling mechanism uses the evaporation of sweat to draw heat away from the core. The heat also affects the cardiovascular system, causing blood vessels near the skin’s surface to widen (vasodilation).
This increased circulation helps move heat from the core to the periphery for release. To support this, the heart rate rises significantly, often mimicking moderate exercise. When the temperature exceeds approximately 160°F, the body enters a state of mild hyperthermia. This deep warmth works to soften and relax muscular tension. Heat exposure also stimulates the release of endorphins, natural mood elevators that contribute to relaxation and well-being.
Safe Cool-Down and Rehydration
Upon exiting the heat, a gradual cool-down process is important for stabilizing the body’s core temperature. Abruptly leaving the intense heat can cause dizziness or lightheadedness due to rapid changes in blood pressure. Taking a few minutes to sit at room temperature or taking a cool shower allows the body to gently return to its normal state.
After the initial cool-down, rehydration must begin immediately to replace significant fluid loss. Water is the primary fluid replacement, but consuming beverages that contain electrolytes can also be beneficial in restoring the body’s mineral balance. Individuals with certain cardiovascular conditions or those who are ill should avoid the practice. Consuming alcohol before or during a session is strongly discouraged, as it severely impairs the body’s ability to regulate temperature and increases the risk of dehydration.