Use the sauna safely

Saunas are a great place to unwind, relax and increase body heat during cold seasons. Among many other health benefits, saunas can also relieve pain, boost performance and alleviate cold symptoms. Despite all these benefits, it is important to be aware of how to use the sauna properly.



Precautions Only use the sauna if you are in good health, avoid it if you are on strong medication for example. Sauna bathing is considered safe for the vast majority of people but some people take precautions, consult your doctor if you are unsure. Some illnesses such as colds may improve after a visit to the sauna, others may worsen.

Consider using the sauna if:

1. you have unstable angina, poor blood pressure, abnormal heart rhythm, heart failure, a recent heart attack or severe aortic stenosis.
2. You are at high risk of kidney disease, liver failure or other heart problems.
3. If you are a child, pregnant or trying to get pregnant. The sauna can affect the developing fetus, or reduce sperm production.
4. you suffer from nausea, have cramps or suffer from heat stroke
5. you are taking medication that prevents you from sweating or causes you to overheat quickly.





Drink two to four glasses of water before going into the sauna, as going into the sauna will cause you to sweat and thus lose fluids. It's also important to keep drinking a glass every now and then while you're in the sauna, otherwise you risk dehydration or heatstroke. Water is the best thing to drink, but sports drinks are also preferable. Be careful about consuming alcoholic beverages while you're saunaing, as these are diuretics. Also be careful if you have been drinking the day before and feel a hangover, wait until it has passed.





Bring a clean towel or pfeletti to sit on in the sauna. This will help you stay clean as well as protect the benches from sweat and skin deposits. The towel/pfeletti you bring in should be clean and dry.





Don't wear anything dirty or tight fitting into the sauna, clothes and towels attract a lot of dirt and bacteria that we can't see. The heat from the sauna will release dirty particles from clothes/towels that are released into the sauna or onto you. Below you will find things that are not suitable to bring into the sauna. 1. Clothes that you have worn all day 2. Shoes that you wear daily, shower sandals work well but should be removed before getting on the benches. 3. 4. clothing made of synthetic materials. They prevent the skin from breathing and, in the worst case, can melt in the sauna. 5. Anything made of metal, as metal heats up very quickly and can burn the skin.





Do not use creams, lotions and jewelry. Jewelry also gets very hot and can cause burns. Creams and lotions clog the pores of the skin and prevent dirt and sweat from leaving the body.





Be well rested when you go to the sauna and avoid going straight in after a big meal, if you've just eaten wait one to two hours before going in. This is because your body needs a lot of energy to digest the food. If you've just finished a workout, wait until your heart rate has slowly come down to a normal level.





Bring a buddy! A good buddy will not only help you relax better but will also be able to see if you are no longer feeling well and help you out of the sauna.





Always read the sauna instructions. Each sauna has different instructions, so take a look at them before you enter. Most public saunas have their restrictions and health risks outside next to the door. If you don't see any, ask the staff in charge of the sauna for more information.





Limit your experience in the sauna to 15 - 20 minutes, feel free to leave earlier if you feel uncomfortable. The human body is not designed to withstand high temperatures for a long time.





Leave the sauna immediately if you start to feel dizzy or nauseous, do not try to "hold out". Headaches, nausea, dizziness are a sign that something is not right. You should take these signs very seriously and leave the sauna.






Cool down slowly after a sauna session. Some people like to have a hot shower before getting dressed after a sauna, others like to jump into a cold pool or shower. Although this is a pleasant experience, it can put the body into shock, so be careful doing this especially if you have had heart problems in the past.





Rest for at least 10 minutes after leaving the sauna. Don't jump straight into a workout, instead find a cool place to sit or lie down for a while and rest. This will give your body some time to recover and get your heart rate down.






Drink two to four glasses of water after you get out of the sauna. Your body loses a lot of fluid through sweating.






Follow up your sauna session with a shower. Start by showering off the sweat and skin cells with warm water, then lower the temperature to a pleasantly cool temperature. This will help your body to cool down to your normal level. If you use soap in the shower, use a mild one as the time in the sauna has opened up your pores and made them more sensitive.






Meal after the sauna. Eat a salty snack if possible. Salty crackers are good if they don't contain too much fat; they help restore the sodium your body has lost in the sauna. Other foods that are good are: - Cheese, which adds protein - Fresh fruit, which restores all the vitamins and fiber.





Keep the sauna clean to prevent the growth and spread of bacteria. If you have your own personal sauna and use it regularly, we recommend cleaning it once a week with dedicated cleaning products. Never use harsh chemicals. Here are some tips for a clean sauna: - Vacuum the sauna to get rid of dust, hair and dead skin cells - Wipe the benches and backrests with diluted white vinegar, this will disinfect the sauna - Use baking soda on stubborn stains, especially oil-based ones.

NOTE! For more information on how to best maintain your sauna on a regular basis, see our FAQ articles.