How to Prepare for a Sauna Session

Preparing for a sauna session is key to fully relaxing and maximizing its benefits. Here are some tips on how to get ready:

Hydration is Key: Make sure you’re well-hydrated. Drink a glass of water 30 minutes before your session. Avoid alcohol and carbonated drinks, as they can lead to dehydration and strain your heart.
Light Meal: Don’t go into the sauna on an empty stomach or right after a heavy meal. It’s best to have something light about an hour beforehand to give your body energy without overwhelming your digestive system.
Take a Shower: Before entering the sauna, wash your entire body thoroughly in the shower. This is a matter of hygiene, which is very important in public saunas. Dry your body with a towel, as dry skin sweats more easily.
Remove Jewelry: Take off watches, rings, earrings, and other jewelry. Metal heats up quickly and can cause painful burns.
Prepare Your Gear: Remember to bring a towel to sit or lie on. In a dry sauna (Finnish sauna), use two towels: one to place under your body and feet, and another to wrap yourself in after you exit.

Acclimate Gradually: Start on a lower bench in the sauna, where the temperature is lower. Allow your body to get used to the heat, and only move higher after a few minutes if you feel comfortable.
Appropriate Time: A single sauna session should not last longer than 15 minutes. This is enough time for your body to sweat but not so long that it leads to exhaustion.
Cool Down: After each sauna session, take a break to cool down your body. Start with a lukewarm shower, then gradually move to cooler, or even ice-cold water. This stimulates circulation and hardens the body. After cooling down, rest for a few minutes, replenishing fluids in the meantime.
Breathe Correctly: Breathe calmly and deeply, preferably through your nose. This helps to moisturize the respiratory tract and protect the lungs from dry, hot air.
Listen to Your Body: If you feel dizzy, short of breath, or experience any other concerning symptoms, leave the sauna immediately. Remember, the goal is relaxation, not exhaustion.

Replenish Fluids and Electrolytes: After completing your full session (after a few cycles of heating and cooling), drink plenty of mineral water, fruit juice, or herbal tea. It’s also a good idea to replenish electrolytes with an isotonic drink to compensate for mineral loss.
Relax: Don’t rush after the sauna. Give yourself time to rest, relax, and allow your body to return to a normal temperature.
Skincare: After the sauna and shower, it’s worth moisturizing your skin with a good lotion, as high temperatures can dry it out.

Remember that regular sauna use provides the most benefits, as long as you do it in moderation and in tune with the signals your body sends you.