“How to use a sauna?” is a question that might confuse a lot of Finnish people. Sauna bathing is so deeply rooted in the Finnish culture that the question seems almost too simple at first.
You just do it, you don’t have to think about it.
But if you’ve never been to a sauna before, there are many things that you most likely don’t know. Don’t worry, though: after reading this ultimate sauna using guide, you’ll know how to use a sauna like a Finn!
Introduction to Saunas
A sauna is a small room or house designed for steam baths or hot-air baths. Saunas originated in Finland, where they have been used for thousands of years for their therapeutic effects.
Saunas have been used for centuries for their relaxing and health-promoting effects. Whether you’re new to saunas or a seasoned pro, this guide will provide you with everything you need to know about how to use a sauna safely and effectively.
Benefits of Using a Sauna
Saunas have many potential benefits, including:
- Relaxation and stress relief
- Improved cardiovascular health
- Detoxification of the body
- Relief of muscle pain and soreness
- Improved skin health
- Improved respiratory health
- Weight loss
Choosing the Right Sauna
When it comes to choosing a sauna, there are several factors to consider.
Types of Saunas
There are three main types of saunas: traditional saunas, infrared saunas, and steam saunas.
Traditional Saunas
Traditional saunas are the most common type of sauna. They use heat to warm the air inside the sauna, which then warms the body. Traditional saunas are typically heated by a wood-burning stove or an electric heater.
Infrared Saunas
Infrared saunas use infrared heaters to warm the body directly, rather than heating the air inside the sauna. This type of sauna is often considered more effective at detoxification and weight loss, as the heat penetrates deeper into the body.
Steam Saunas
Steam saunas, also known as steam rooms, use steam to create a moist, hot environment. Steam saunas are often found in gyms and spas, and can provide many of the same benefits as traditional saunas.
Factors to Consider When Choosing a Sauna
When choosing a sauna, there are several factors to consider, including:
- Size: Consider the size of the sauna and how many people will be using it. Saunas are available in a range of sizes, from small, personal saunas to large, commercial saunas.
- Location: Consider where you will be placing the sauna. Saunas can be indoor or outdoor, and can be installed in a dedicated sauna room or in a bathroom.
- Heating source: Consider the type of heating source that will be used to heat the sauna. Traditional saunas can be heated by wood-burning stoves or electric heaters, while infrared saunas use infrared heaters and steam saunas use steam generators.
Preparing for Your Sauna Session
Before you begin your sauna session, there are a few things you should do to prepare.
Pre-Sauna Hygienic Practices
Before entering the sauna, make sure to wash your body thoroughly to remove any dirt, sweat, or other impurities. This will help your body to detoxify more effectively and prevent the spread of germs.
Setting the Right Temperature and Humidity Levels
Saunas are typically heated to temperatures between 150-200 degrees Fahrenheit, with a humidity level of 10-20%. The ideal temperature and humidity level will vary depending on personal preference and the type of sauna you are using.
How to use a sauna properly – Step by step
Since there are many types of sauna, the exact steps might differ depending on which type of sauna you are going to.
Since you want to use a sauna properly, we are going to assume that you will be going to a Finnish sauna.
Read more: What to do before sauna?
1. Turn on the sauna heater
If you are using a sauna with an electric sauna heater (stove), you just need to turn the switch. If you hear a click once you turn it, you know that it’s heating up. The air inside the sauna room will begin warming up.
If you are using a wood burning sauna, make sure that you have enough sauna wood chopped up. Place wood into the sauna stove and set them on fire. You can find more detailed instructions here: how to start a sauna.
2. Wait for the sauna to warm up
You will then have to wait for the sauna to warm up enough. The ideal sauna temperature is around 60 to 80 °C (140 to 176 °F). The time required to reach these temperatures will depend on the size of the sauna and the sauna heater. Roughly speaking, 30 to 60 minutes should be enough.
3. Undress and take a shower
Even though you get sweaty in a sauna, you never go there dirty. Wash yourself, and since you are already in a shower, now’s a good time to fill up the sauna pail or bucket with water.
4. Get in and accustomed to the heat
You are now ready to enter the sauna.
Usually you go in naked, but this will depend on the sauna you are going to. If you are going in naked, you might want to place a pefletti (a cloth bench linen) under your butt. It’s usually recommended (or even required) in public saunas for hygienic reasons.
Sometimes you are also allowed to wrap yourself in a towel, or at some places you may even go in wearing a swimsuit.
It’s often recommended to give yourself and your skin a while to get accustomed to the heat before you start throwing water on the rocks, especially if you are a beginner. A quick five minutes will do.
This is also a good time to take a few deep breaths to relax – it’s what sauna is all about after all!
5. Throw water on the rocks
Use the ladle to throw water on the hot rocks. This will release hot, moist air in the sauna. It’s what the Finns call löyly.
Wait until the heat has settled and whenever you feel like it, throw again. Repeat this for as long as you are comfortable.
6. Cool off
Get out once you feel like it. You can then cool off by taking a shower, swimming in a lake, rolling in the snow or just wrapping yourself in a towel and sitting outside. This is also a good time to drink something to stay hydrated.
If you think you’ve had enough, wash yourself and get dressed.
If you’re up for it, you can get back in the sauna and have another round. This is very common in Finland. The sauna / cool off cycle can be repeated as many times as you like.
7. Turn off the sauna heater
When you have had enough löyly, remember to switch off the sauna heater.
Relaxing in the Sauna
Once you are in the sauna, there are several techniques you can use to maximize the benefits of your sauna session.
Techniques for Maximizing the Benefits of a Sauna
- Alternate between hot and cold: To maximize the benefits of a sauna, try alternating between hot and cold. Spend a few minutes in the sauna, then step outside or take a cold shower to cool down. Repeat this process several times for a more intense sauna experience.
- Drink plenty of water: It is important to stay hydrated during a sauna session, as the heat can cause your body to lose water. Drink plenty of water before, during, and after your sauna session to prevent dehydration.
- Use essential oils: Adding essential oils to the sauna can enhance the relaxing and therapeutic effects. Try using eucalyptus oil for its respiratory benefits, lavender oil for its calming effects, or peppermint oil for its refreshing scent.
- Relax and breathe deeply: The key to a successful sauna session is to relax and breathe deeply. Focus on letting go of any tension and stress, and allow the heat to soothe and rejuvenate your body and mind.
Common Mistakes to Avoid
- Overheating: It is important to listen to your body and not overheat in the sauna. If you feel dizzy, nauseous, or lightheaded, take a break and cool down.
- Staying in the sauna for too long: Sauna sessions should not last longer than 20-30 minutes. Spending too much time in the sauna can cause your body to overheat, which can be dangerous.
- Not staying hydrated: As mentioned above, it is important to stay hydrated during a sauna session. Dehydration can lead to dizziness, headaches, and other negative effects.
Post-Sauna Care
After your sauna session, there are a few things you can do to help your body recover and continue to reap the benefits of the sauna.
Cooling Down After a Sauna Session
After your sauna session, it is important to cool down gradually to avoid shock to your body. Step outside or take a cold shower to cool down, and avoid jumping into a cold pool or other body of water.
Rehydration and Nutrition
As mentioned above, sauna sessions can cause your body to lose water. It is important to rehydrate after a sauna session to replenish any fluids lost. Drink plenty of water, and consider adding electrolytes to your water to help your body recover.
It is also important to eat a healthy, balanced diet after a sauna session. This will help to support your body’s natural detoxification processes and provide the nutrients your body needs to recover.
Possible After-Effects of Sauna Use and How to Alleviate Them
Sauna sessions can sometimes cause mild after-effects, such as dizziness, headaches, or muscle soreness. These effects are usually temporary and can be easily alleviated.
If you experience dizziness or headaches after a sauna session, try drinking plenty of water and resting in a cool, quiet place. To alleviate muscle soreness, try stretching or using a foam roller to massage the affected muscles.
Who should not use a sauna?
Studies show that people with the following conditions should not use saunas:
- unstable angina pectoris
- recent myocardial infarction
- severe aortic stenosis
There are certain groups of people who should not use a sauna, including pregnant women, young children, the elderly, and those with health conditions such as heart disease or low blood pressure.
If you are unsure whether it is safe for you to use a sauna, please consult your doctor.
How long should you sit in a sauna?
The answer to this question depends on a few factors, such as the type of sauna you’re using and how your body is reacting to the heat. Generally speaking, you should start by sitting in the sauna for around 15 minutes, then see how you feel. If you start to feel uncomfortable, it’s important to listen to your body and take a break.
If you’re using an infrared sauna, it’s generally safe to stay inside for longer periods of time since the heat is not as intense. However, if you’re using a traditional sauna, it’s important to be careful not to overdo it since the heat can be quite intense.
Read more: How long should you stay in a sauna?
When to use sauna?
When should you use a sauna? Is there a best time to use a sauna?
There is no best time to use a sauna, but many people prefer to use them in the evening after a long day.
Is it okay to use sauna everyday?
There is no definitive answer to this question as it depends on a number of individual factors.
Some people may find that using a sauna every day is perfectly fine, while others may need to take a more moderate approach.
Ultimately, it is important to listen to your body and see how it responds to sauna use. If you experience any negative effects, such as feeling dizzy or lightheaded, then it is best to cut back on your frequency of use.
Read more: How often should you use a sauna?
What should you wear in a sauna?
Saunas are typically used naked or in swimsuits. Wearing clothing can trap sweat and prevent the body from properly cooling down, which can be dangerous. If you choose to wear a swimsuit, make sure it is made of a breathable material.
There is no one-size-fits-all answer to this question, as the appropriate clothing to wear in a sauna depends on the individual’s personal preferences.
It is also important to make sure that any clothing worn in a sauna is clean, as sweat and bacteria can quickly build up on fabric.
Read more: What to wear in a sauna?
Getting the most out of your sauna experience
There are a few things you can do to make sure you get the most out of your sauna experience.
First, it’s important to relax and let your body adjust to the heat. Every sauna is different, so it’s important to take a few minutes to acclimate yourself before starting your sauna session.
Once you’re in the sauna, make sure to drink plenty of water to stay hydrated.
And finally, when you’re done, take a few minutes to cool down before jumping into cold water or heading outside. By following these simple tips, you can make sure you enjoy every minute of your sauna experience.
Conclusion
In conclusion, saunas are a great way to relax and improve your health. By following the tips and guidelines outlined in this guide, you can safely and effectively use a sauna to achieve the many potential benefits of sauna use.
Remember to choose the right sauna for your needs, prepare properly for your sauna session, relax and breathe deeply while in the sauna, and take care of your body after your sauna session. With regular sauna use, you can enjoy increased relaxation, improved cardiovascular health, and many other benefits.
FAQ
What is the best way to take a sauna?
The best way to take a sauna is to relax and breathe deeply. Focus on letting go of any tension and stress, and allow the heat to soothe and rejuvenate your body and mind.
How to sauna correctly?
To sauna correctly, follow these steps:
- Choose the right sauna for your needs (traditional, infrared, steam) and make sure it is installed and functioning properly.
- Prepare for your sauna session by washing your body thoroughly and choosing appropriate clothing (or none at all).
- Set the temperature and humidity levels according to your preferences and the type of sauna you are using.
- Relax and breathe deeply while in the sauna, and try using techniques such as alternating between hot and cold or using essential oils to enhance the experience.
- Cool down gradually after your sauna session, and rehydrate and nourish your body to support its natural detoxification processes.
- Be aware of any after-effects of sauna use and take steps to alleviate them if necessary.
What type of sauna is best for me?
The best type of sauna for you will depend on your personal preferences and needs. Traditional saunas are the most common and can provide a wide range of health benefits. Infrared saunas are often considered more effective at detoxification and weight loss, while steam saunas are a good option for those who prefer a moist, steamy environment.
How do I prepare for a sauna session?
To prepare for a sauna session, follow these steps:
- Wash your body thoroughly to remove any dirt, sweat, or other impurities.
- Choose appropriate clothing (or none at all) for your sauna session. Saunas are typically used naked or in swimsuits.
- Set the temperature and humidity levels according to your preferences and the type of sauna you are using.
What should I wear in a sauna?
Saunas are typically used naked or in swimsuits. Wearing clothing can trap sweat and prevent the body from properly cooling down, which can be dangerous. If you choose to wear a swimsuit, make sure it is made of a breathable material.
How do I set the right temperature and humidity levels in a sauna?
Saunas are typically heated to temperatures between 150-200 degrees Fahrenheit, with a humidity level of 10-20%. The ideal temperature and humidity level will vary depending on personal preference and the type of sauna you are using.
How long should I stay in the sauna?
Sauna sessions should not last longer than 20-30 minutes. Spending too much time in the sauna can cause your body to overheat, which can be dangerous.
How do I cool down after a sauna session?
After your sauna session, it is important to cool down gradually to avoid shock to your body. Step outside or take a cold shower to cool down, and avoid jumping into a cold pool or other body of water.
What should I eat and drink after a sauna session?
After your sauna session, it is important to rehydrate and nourish your body. Drink plenty of water, and consider adding electrolytes to your water to help your body recover. Eat a healthy, balanced diet to support your body’s natural detoxification processes and provide the nutrients it needs to recover.
Are there any after-effects of sauna use, and how do I alleviate them?
Sauna sessions can sometimes cause mild after-effects, such as dizziness, headaches, or muscle soreness. These effects are usually temporary and can be easily alleviated.
If you experience dizziness or headaches after a sauna session, try drinking plenty of water and resting in a cool, quiet place. To alleviate muscle soreness, try stretching or using a foam roller to massage the affected muscles.
How often should I use a sauna?
The frequency of sauna use will vary depending on individual factors such as age, health, and personal preferences. It is generally recommended to use a sauna 1-3 times per week. However, it is important to listen to your body and not overdo it. If you feel uncomfortable or have any negative side effects after a sauna session, reduce the frequency or intensity of your sauna use.
Are there any safety precautions I should take when using a sauna?
Yes, there are several safety precautions to take when using a sauna. These include:
- Consult with a doctor before using a sauna, especially if you have any medical conditions or are pregnant.
- Never leave children or pets unattended in a sauna.
- Do not drink alcohol before or during a sauna session, as alcohol can impair your ability to regulate your body temperature and can be dangerous in high heat.
- Be aware of the signs of overheating and take breaks as needed. Symptoms of overheating include dizziness, nausea, lightheadedness, and fainting.
- Follow the manufacturer’s instructions for your sauna, and make sure it is installed and functioning properly.
By following these safety precautions, you can enjoy the many benefits of sauna use without putting yourself at risk.