The sauna is a great way to relax and warm up, especially in the winter. It also translates into a great opportunity to socialize, and has numerous health benefits: it relieves pain in general, improves sports performance, temporarily reduces cold symptoms, reduces the level of stress and gives a state of general well-being.
Like all good things, unfortunately, the sauna must be used in moderation, as prolonged, improper or unsafe use of it can pose a serious health hazard. This article will tell you how to use a sauna in a completely safe way.
Steps
Step 1. If you can, read the instructions for the sauna you are using
If you have purchased one for your home, it will surely be accompanied by an information leaflet, containing guidelines and warnings aimed at safeguarding your health during its use. Familiarize yourself with these guidelines before actual use. If you do not have the possibility to consult the instruction booklet, ask for advice and information from an expert person (for example the instructor of your sports center).
- Check the temperature. Each country has a statutory maximum temperature (for example in the United States it is 90ºC). In Europe, temperatures can be higher, making use less safe.
- Does the temperature personally seem bearable to you, or do you consider it too high? If this is your case, ask a manager to lower it.
Step 2. Make sure you are in good health
Generally, a sauna is safe for all people in good health. However, there are some categories of people who need to take extra precautions, or directly avoid using them. In particular, reconsider the use of the sauna in the following cases:
- You have angina pectoris or blood pressure that is too low, heart rhythm abnormalities or heart problems. Same thing is true if you have suffered a recent heart attack or suffer from severe aortic stenosis.
- You are pregnant or trying to stay pregnant (the risk lies in the increase in body temperature, which could make you pass out, have cramps or cause other unwanted problems).
- You are a child. In many saunas it is forbidden to use it under a certain age.
- You are not feeling well for whatever reason. Ask your doctor for advice; in some cases, the use of the sauna could help with your recovery.
- You start to feel sick during the sauna - in that case, get out immediately.
Step 3. Maintain proper hydration
During a sauna it is possible to suffer from dehydration. If you don't make up for lost fluids, you could run into problems. Water and isotonic drinks are perfect in these cases. Never drink alcohol before or during the sauna (it worsens dehydration). It is also not recommended to use the sauna if you are suffering from a hangover.
Step 4. If you are taking medication, do not use the sauna
Unless your doctor gives you permission, refrain from the sauna as a precaution. Some medications can inhibit sweating, creating excessive "overheating" of the body. It is always best to ask your doctor for advice on what to do.
Step 5. Put on the proper "clothing"
If you are not convinced that the sauna is clean and sanitized, always wear flip-flops, or any other slippers that do not make your feet come into contact with the floor directly. In some saunas it is common to enter naked; however, if you feel uncomfortable, you can use a towel around your waist (also for better hygiene).
In a public sauna, consider sitting on a towel and not directly on the bench
Step 6. Don't exceed your time limits
The appropriate duration of a sauna is about 15-20 minutes. If you really want to extend the time, take some small breaks. Get out of the sauna at 5-10 minute intervals to allow your body to recover.
Step 7. Allow the body to cool down slowly after the sauna
Some people like to take a hot shower right after the sauna. It is entirely up to you, but try to avoid immediately switching from the sauna to the freezing air outside.
Advice
- If you don't feel comfortable in places with a high temperature, or the same creates panic attacks, the sauna is probably not for you; or at least, it won't help you relax.
- Do not take any object that could be damaged by water with you to the sauna, such as: iPods, cell phones, etc. Besides being damaged, they would eliminate the first of the benefits of the sauna: that of relaxing!
- Do not enter the sauna immediately after training.
