Sauna bathing: Principles to remember
02. 09. 2024
Sauna is a great way to support your health, improve regeneration and relax. However, to have the best effect, it is important to follow a few basic principles. Improper sauna use can lead to unpleasant experiences or even health risks. Let’s take a look at the key principles, what to remember and what to avoid.
1. Before the sauna: Body preparation
- Hydration: The basic rule is sufficient hydration. Before entering the sauna, it is recommended to drink a glass of water, as there will be an increased loss of fluids through sweating during the sauna. Avoid alcohol or caffeine, as these substances can worsen dehydration.
- Cleanliness: You should shower before the sauna to cleanse the body of sweat and dirt, which helps open the pores and facilitates sweating.
2. In the sauna: How to proceed correctly
- Gradual adaptation: If you are new to the sauna, start slowly. The first visit to the sauna should not take more than 10-15 minutes. You can gradually increase the time according to how you feel. In high temperatures it is important to listen to your body – if you feel dizzy or weak, leave the sauna and cool down.
- Breathing: Breathing in the sauna should be slow and deep. You can also breathe through your nose to avoid inhaling too hot air. Position: It is ideal to sit in the sauna so that your legs are at the same height as your body. This ensures even heating.
3. Cool down between cycles
- It is necessary to cool down after each sauna cycle (8-15 minutes). You can use a cold shower, a dip in a cooling pool or for more advanced snow rolling. Cooling is important to close the pores and calm the body.
4. After the sauna: Relaxation and rehydration
- After the sauna, it is important to replenish lost fluids, ideally with water or ionic drinks.
- Don’t underestimate rest – take time to relax after sauna and let your body adjust back to normal temperature.
