A sauna is a small, enclosed room designed to provide a session of dry or wet heat, typically ranging from 150°F to 195°F (65°C to 90°C) in traditional versions. These environments intentionally create thermal stress to induce sweating and trigger physiological responses in the body. The three primary types of saunas are the traditional Finnish sauna, the steam room (or Turkish bath), and the infrared sauna. The Finnish sauna uses a heater and stones for dry heat and optional steam, while the steam room operates at lower temperatures but near 100% humidity. The infrared sauna uses light to directly warm the body at lower air temperatures. Understanding the specific protocol for using these heated spaces is important for both safety and maximizing the experience.
Preparing for Your Session: Safety and Hydration
Preparation begins well before entering the heated space. Hydration is paramount; drink at least two glasses of water or a half-liter of fluid beforehand to compensate for significant fluid loss through perspiration. Sweating can cause fluid loss of up to a pint, making pre-hydration necessary to prevent dizziness or heat exhaustion.
Taking a quick shower before entering is important for hygiene, removing body oils, dirt, and cosmetics that could clog pores and hinder sweating. Furthermore, all metal accessories, including jewelry, watches, and contact lenses, should be removed. Metal heats up rapidly and can cause skin burns.
Essential Sauna Etiquette
Because the sauna is a shared space, certain rules help maintain a tranquil environment. Always bring a clean towel to sit or lie upon, ensuring no direct contact between your skin and the wooden benches. This practice is fundamental for sanitation and protects the wood from sweat and oils.
Maintain a low volume of conversation or, ideally, silence, as the space is intended for relaxation and reflection. When entering or exiting, do so quickly and quietly to minimize the escape of heat and disruption to others. If a traditional sauna has heated stones, always ask others before pouring water on them to create steam, as this significantly increases the perceived heat and humidity.
The Sauna Cycle: A Step-by-Step Guide
The core of the experience involves a deliberate cycle of heating, cooling, and resting. Initial heat exposure should last between 10 and 20 minutes, though beginners should start with shorter intervals of 5 to 10 minutes. Since heat rises, you can increase the intensity by moving from the lower benches to the higher tiers.
For the last one to two minutes, sit upright on the bench to help the circulatory system adjust before standing. Immediately after the heat phase, a cooling period is necessary to lower the core body temperature and stabilize the heart rate. This contrast is achieved with a cold shower, a cold plunge, or moving to a cool outdoor area.
After cooling down, a rest period of 10 to 15 minutes allows the body to fully relax before the next round. The complete cycle can be repeated two to three times, depending on comfort level. Following the final cycle, rehydrate with water or an electrolyte-rich drink to replenish fluids and minerals lost through sweating.
How Heat Affects the Body
Exposure to high temperatures triggers physiological responses that temporarily challenge the body’s internal balance. The intense heat causes blood vessels near the skin’s surface to widen (vasodilation), increasing blood flow to the skin for cooling. This redirection of blood flow causes the heart rate to increase, sometimes by 30% or more, mimicking the cardiovascular demands of moderate exercise.
The body’s core temperature can rise by 0.5°C to 1.5°C, activating sweat glands to produce up to a liter of sweat in an hour as a cooling mechanism. This thermal stress also prompts the release of neurochemical agents like endorphins, which contribute to relaxation and stress reduction. Furthermore, heat stress may stimulate the parasympathetic nervous system, promoting a state of calm and potentially improving sleep quality.