How to Use Sauna the Right Way. Avoid These Common Mistakes!

Understanding the proper way to use a sauna is essential for maximizing its health benefits, which range from improved cardiovascular fitness to enhanced mental health. Here’s a guide to using a sauna correctly, alongside some common mistakes to avoid.

Related Read: Infrared Sauna vs Traditional Sauna

Preparing for the Sauna Experience

Before stepping into the sauna, it’s crucial to ensure you are well-hydrated. Drink plenty of water throughout the day, and avoid alcohol as it can significantly increase dehydration risks and lower blood pressure. When setting the sauna temperature, aim for a range between 150°F to 195°F. For beginners, it’s advisable to start at the lower end of this spectrum and gradually work your way up as you become more accustomed to the heat. The ideal duration for a sauna session is about 15 to 20 minutes, but starting with shorter periods and slowly increasing the time can help your body adjust safely.

During Your Sauna Session

Once you’re in the sauna, find a comfortable position to sit or lie down. It’s important to breathe deeply and relax; controlled breathing helps manage the intense heat. Always stay attuned to your body’s responses. If you begin to feel any discomfort, such as lightheadedness or dizziness, it’s a signal from your body that you should leave the sauna.

After the Sauna

After exiting the sauna, a gradual cool-down period is essential. Spend a few minutes in a cooler environment to allow your body temperature to return to normal. This step is crucial to prevent a sudden drop in blood pressure, which can occur if you cool down too quickly. Rehydrating after the sauna is also vital. Drink water or an electrolyte-replenishing beverage to replace the fluids and minerals lost through sweat.

Related Read: Should You Use Sauna Before or After a Workout?

Common Mistakes to Avoid

One of the most frequent sauna mistakes is overstaying. Prolonged sessions, especially at high temperatures, can lead to overheating and dehydration. Adhering to the recommended time of 15-20 minutes per session is wise, especially for beginners. Another oversight is skipping the cooling-down phase, which is as crucial as the sauna session itself. Rapid cooling can cause dizziness or fainting due to a sudden drop in blood pressure.

Inadequate hydration before and after sauna use is a common error. Ensuring proper hydration helps mitigate the risks of dehydration. Additionally, individuals with specific health conditions, such as cardiovascular issues, or those who are pregnant should always consult with a healthcare provider before using a sauna to avoid any potential health risks.

Maximizing the Benefits of Sauna Use

To truly benefit from sauna bathing, consistency is key. Aim for 3-4 sessions per week to bestow the cardiovascular and stress-relieving benefits. Integrating a cool shower or a brief cold plunge after the sauna can enhance the circulatory benefits, though it’s essential to make these transitions gradual to avoid bodily shock.

Using the sauna after physical activities can prolong the benefits of your workouts by promoting further cardiovascular stress and aiding muscle relaxation. This practice can be particularly soothing and can help in faster recovery.

By understanding and adhering to these guidelines, you can safely enjoy the numerous health benefits that sauna use has to offer. Always remember to listen to your body, start slowly, and stay hydrated to make the most out of your sauna experience.