How to safely use a sauna

The sauna is a relaxing and beneficial health experience that has been practiced in many parts of the world for centuries. It is a hot room, usually at temperatures between 70 and 100 degrees Celsius, where you can sit or lie down on wooden benches to sweat and relax.

The use of the sauna has numerous benefits for the body and mind, such as:

• Improvement of blood circulation
• Aid in detoxifying the body through sweating
• Reduction of stress and anxiety
• Improvement of sleep quality
• Reduction of muscle and joint pain related to arthritis, fibromyalgia, sports injuries, or intense physical labor.

However, the use of the sauna must be done with caution and attention to avoid health risks. In this article, we will provide you with all the necessary information to use the sauna safely and enjoy all its benefits.

Preparation before use

Prior to using a sauna, it is important to take some precautions to ensure your safety and well-being. Here are some tips to follow:

1. Consult your doctor

If you have health problems or are pregnant, consult your doctor before using a sauna. Some medical conditions can be aggravated by the use of the sauna, such as high blood pressure or cardiovascular disease.

2. Drink plenty of water

The use of the sauna can cause dehydration, so make sure to drink plenty of water before and after use. Instead, avoid drinking alcohol or caffeinated beverages before using the sauna, as they can increase the risk of dehydration.

3. Choose the right clothing

Wear lightweight and comfortable clothing when using the sauna. You can also bring a towel to sit on or to wipe off sweat during use.

4. Clean the sauna before use

Clean the sauna with a mild detergent before use to remove anybacteria or germs present on the surface of benches or walls.

5. Limit usage time

Start with short sessions in the sauna and gradually increase usage time. The recommended duration for a sauna session is 10-15 minutes, but never exceed 20 minutes.

• Make sure to exit the sauna immediately if you feel dizzy or faint.
• Do not use the sauna alone, especially if you are elderly or have health problems.
• If you have sensitive skin or allergies, avoid using the sauna.

By following these simple precautions, you can enjoy the benefits of the sauna safely and healthily.

Proper use of the sauna

To use a saunasafely, it is important to follow some fundamental guidelines:

1. Preparation before entering the sauna

• Before entering the sauna, make sure you have drunk enough water to avoid dehydration.
• You should also take a hot shower to open your skin pores and remove any makeup or lotions that could interfere with sweating.
• Remove all metallic objects such as jewelry or watches, as they can overheat during the stay in the sauna.
• In addition, you should bring a large towel to sit on and a smaller one to dry yourself after leaving the sauna.

2. During your stay in the sauna

• Choose a place to sit inside the sauna. Avoid sitting too close to heat sources such as stones or gas burners.
• Sit on your large towel and try to relax. Do not talk too loudly or make noise, as it may disturb other users of the sauna.
• Start with short sessions of ten minutes and then gradually increase the duration of your stay based on your personal tolerance to heat.
• If you feel uncomfortable or too hot, immediately exit the sauna and find a cool place to refresh yourself.

3. After leaving the sauna

• After leaving the sauna, take a cold shower to cool down your body and close your skin pores.
• Drink plenty of water to replenish fluids lost during your stay in the sauna.
• Relax and enjoy the benefits of your stay in the sauna!

Always remember to consult a doctor before using the sauna if you have health problems such as high blood pressure, heart or respiratory diseases.

Recommendations for safe use of the sauna

The sauna is a place of relaxation and well-being, but it is important to follow some recommendations to ensure safe use and avoid health risks.

1. Do not exceed time limits

The maximum recommended time to stay in the sauna depends on the temperature and humidity inside. In general, it is recommended not to exceed 15-20 minutes at a time. It is important to listen to your body and immediately exit if you feel tired or faint.

2. Drink plenty of water

During the use of the sauna, the body sweats a lot and can quickly become dehydrated. Make sure to drink plenty of water before, during, and after using the sauna to keep your body hydrated.

3. Avoid alcohol

Alcohol can increase dehydration and reduce the body's ability to regulate body temperature. Therefore, it is best to avoid drinking alcohol before or during the use of the sauna.

4. Do not enter the sauna with wet clothes

Wet clothes can prevent skin from breathing properly and cause skin irritations. Before entering the sauna, make sure you are completely dry.

5. Do not stay in the sauna alone

It is always better to use the sauna with a friend or family member. In case of an emergency, the other person can provide immediate help.

6. Avoid using the sauna if you are sick

If you are sick or have a fever, avoid using the sauna. The high temperature can increase the risk of dehydration and worsen symptoms of illness.

• By following these simple recommendations, you can enjoy the benefits of the sauna safely and without health risks.

Conclusion on safe use of sauna

After examining the benefits and risks of using the sauna, it is important to follow some guidelines to ensure a safe and enjoyable experience. Here are some important conclusions:

Maintain hydration

Hydration is crucial during sauna use. Drinking water before, during, and after the session helps the body maintain its water balance and prevents dehydration.

Limited stay time

You don't need to stay in the sauna for hours to get the benefits. On the contrary, limiting your stay time to around 15-20 minutes may be sufficient to enjoy the benefits without risking your health.

Avoid alcohol and drugs

Sauna use should not be combined with alcohol or drugs. This is because these substances can negatively affect the body's ability to regulate body temperature, increasing the risk of hypotension or collapse.

Cool down gradually

After leaving the sauna, cooling down gradually helps the body safely return to its normal temperature. A cool shower or a dip in a cold pool are good ways to do this.

Consult a doctor if necessary

If you have doubts about the safety of using the sauna, it is always best to consult a doctor before starting. This is particularly important for people with pre-existing health problems or who are taking medication.

By following these guidelines, sauna use can be a pleasant and beneficial experience for your health. Always remember to pay attention to your body and never push your limits.

Conclusion

Using the sauna can offer many health benefits, but also some risks. Following some simple guidelines and maintaining good personal hygiene can help ensure a safe and enjoyable experience. Also, always remember to listen to your body and not overdo the time spent in the sauna. With these tips, you can enjoy all the benefits of the sauna without putting your health at risk.