A successful sauna session requires proper preparation to maximize safety, maintain hygiene, and ensure comfort. This involves selecting the right items to take with you, focusing on the immediate needs inside the heated room, and planning for the post-session transition. By organizing your essentials, you can fully enjoy the benefits of this heat therapy practice.
Essential Items for Hygiene and Comfort
The most immediate need upon entering the heated chamber is proper toweling, which serves both hygienic and protective functions. You should bring at least two towels for your session. One large, dry towel is necessary to sit or lie upon, creating a barrier between your body and the wooden benches. This prevents sweat from soaking into the wood, which is important for the longevity of the sauna and for the hygiene of all users.
The second, smaller towel is used for wiping away sweat during the session. In public settings, the choice of clothing often depends on the venue’s rules and cultural norms. While some traditional saunas encourage nudity, most public facilities in the United States require a swimsuit or a towel wrap for modesty. If you choose to wear clothing, lightweight, breathable natural fibers like cotton or linen are preferable over synthetic materials.
Hydration and Post-Sauna Care
Staying hydrated is the most important safety measure for any heat therapy session. High temperatures cause significant fluid loss through perspiration, necessitating immediate replacement. This rapid fluid loss can affect the body’s fluid and electrolyte balance.
A non-glass water bottle is required for frequent sips of water before, during, and after your time in the heat to offset dehydration. Essential footwear, such as slip-resistant sandals or flip-flops, should be worn outside the sauna room to prevent slips on wet floors and maintain foot hygiene. Post-sauna care is necessary immediately following the session and a cool-down period.
A comfortable robe or large, dry wrap is beneficial for wearing between sessions or during the cool-down phase to prevent chilling. Bring a fresh change of clothes to put on after your final shower to avoid lingering moisture and sweat. Basic toiletries, including soap and shampoo, are necessary for the post-sauna shower to wash away salt, lactic acid, and other metabolic byproducts excreted through the skin.
Items to Leave Behind
For both safety and etiquette, several items should never enter the heated room. Electronics, such as phones and tablets, are highly susceptible to damage from the extreme heat and moisture, which can cause internal components to overheat and fail. Bringing these items can also be disruptive, as a sauna is intended to be a quiet space for relaxation.
All metal items, including jewelry like rings, necklaces, and piercings, must be removed before entering. Metal is an excellent thermal conductor, meaning it absorbs the ambient heat quickly and can reach the same temperature as the sauna air. This rapid heat transfer poses a serious burn risk to the skin upon contact, with silver and gold being particularly effective conductors. Glass containers are also prohibited in most facilities due to the risk of breakage in a barefoot environment.