Using a sauna is a great way to relax and improve your wellbeing. However, in order to reap the full benefits of your sauna session and avoid potential risks, it is important to know the rules for correct use. Below you will find a complete guide to help you get the most out of your sauna time.
Before entering the sauna
1. Check contraindications
Before you decide to have a sauna session, make sure you have no health contraindications. People with heart disease, unstable hypertension, pregnant women and those under the influence of stimulants should avoid the sauna. Check the list of contraindications.
2. Prepare the body
Before entering the sauna, take a shower and dry your body thoroughly. This will remove impurities and prevent them from being transferred to the sauna.
3. Hydrate yourself
Drink plenty of water before entering the sauna. Sweating leads to fluid loss, so it is important to keep your body well hydrated. Please note that bringing drinks into the sauna is not permitted. The exception is the salt cave, where you can drink water.
4. remember the towel
You can use a towel or pareo in the sauna. Also take a second towel to the sauna to place under your feet. Make sure that your skin does not touch the wooden benches when using the sauna. You enter the steam bath naked (without a towel). Important: entering the sauna in swimsuit/shorts and flip-flops is prohibited.
5. Remove jewellery
Remember to leave jewellery, watches and other accessories that can get hot in the sauna in the changing room. You should also remove your glasses before entering the sauna.
6. leave phone in cloakroom
The sauna is a place of relaxation. Leave your phone and any other devices in your locker. Phone use is not permitted in the sauna and pool area.
In the sauna: what to do and what to avoid
1. duration of the session
Sauna sessions should last between 10 and 15 minutes. Exceeding this time can lead to overheating. It is important to listen to your body - if you feel unwell, leave the sauna immediately.
2. body posture
Sit or lie down in the sauna so that your whole body is heated evenly. Remember that the upper benches are warmer, so if you are a beginner, start at the lower levels.
3. breathing
Breathe calmly and deeply. In some rooms, especially the steam room, the air can be hot and humid, which may take some getting used to.
4. relaxation and tranquillity
The sauna is a place of relaxation, so avoid loud conversations and noise. Concentrate on rest and relaxation.
5. Don't carry out maintenance
Do not use your own cosmetics, scrubs, oils or fragrances. Applying cosmetics or performing beauty treatments (e.g. body brushing) during a sauna session is prohibited.
6. do not touch the equipment.
Do not touch the sauna cookers - only staff may do so. Use the emergency button only in a safety situation.
After leaving the sauna
1. gradual cooling
After a sauna session, it is a good idea to gradually cool down your body. It is best to start with a cool shower and then move on to a cold bath. This will help you avoid thermal shock and improve blood circulation.
2. rest
Once your body has cooled down, rest for a few minutes. Give your body time to stabilise the temperature and calm your heart rhythm. You can relax on the loungers inside the sauna area or on the terrace.
3. irrigation
Re-hydrate your body by drinking plenty of water or isotonic drinks.
4. Adequate snack
After the sauna, it is a good idea to eat a light meal rich in protein and carbohydrates to regenerate your body. Avoid heavy and fatty foods, which can strain the digestive system.
What not to do in the sauna and before a session
1. do not eat a heavy meal before the session
Going into the sauna with a full stomach can cause discomfort and nausea. Try to eat light meals a few hours before your scheduled session.
2. Avoid alcohol
Alcohol leads to dehydration, which, combined with sweating in the sauna, can be dangerous. Never enter the sauna under the influence of alcohol.
3. do not use intensive cosmetic treatments before the sauna
Do not apply creams, oils or other products to your skin before entering the sauna.
4. Do not exceed the time recommendations
Staying in the sauna for too long can lead to overheating, dehydration and even fainting. Always observe the recommended session duration.
Summary
Using a sauna is not only a way to relax, but also to improve your health and well-being. By remembering the right preparations before entering the sauna, the sauna rules and the steps after leaving, you can enjoy safe and effective sessions. Avoid mistakes to take full advantage of the benefits of saunas. Remember that the key to success is moderation and listening to your body.