How to prepare for a stay in the Sauna?

Sauna is an excellent way to relax, cleanse the body, improve skin condition and strengthen immunity. However, in order to fully enjoy its benefits, it is worth preparing for it properly. In this article, we tell you how to prepare for a visit to the sauna, what to take, how to take care of hydration and diet, as well as what safety rules to follow.

What to take with you to the sauna? — Sauna Essentials

You do not need too many things for a sauna, but there are some essentials that will ensure comfort and hygiene:

• Towel — The sauna does not use a traditional swimsuit. Instead, you should wrap yourself in a towel. It is a principle that ensures hygiene and comfort for both us and other people who use the sauna. It is worth bringing two towels with you — one for sitting and the other for drying the body after leaving the sauna.
• Flip flops or sandals — Important to protect your feet from cool surfaces when moving around the sauna area. Thanks to them, you will avoid direct contact with the floor, which is especially important for hygiene reasons.
• Water in a Bottle — Water is the key to the proper hydration you need during and after sauna. Make sure to drink regularly before, during and after your sauna session.
• Herbal essential oils — If the sauna allows you to use them, you can take natural oils with you that will enhance the relaxing effect of the session (e.g. lavender or eucalyptus oil).
• App on the phone (optional) — It is worth setting an alarm so as not to sit too long in the sauna, which may be unhealthy. Depending on the temperature and humidity, the session should last from 10 to 20 minutes.

Rules for using the sauna — how to safely spend time relaxing?

• Skin preparation — Before entering the sauna, it is worth taking a quick shower to remove dirt, sweat and cosmetics. Thanks to this, the skin better assimilates the effects of heat, and the sauna will not be contaminated.
• No swimwear — There is a rule in the sauna that we do not wear a swimsuit. The body should be covered only with a towel. Swimsuits can retain moisture and do not provide adequate air circulation, which reduces the efficiency of the sauna.
• Optimum temperature — Saunas have different temperatures — from dry, where temperatures range from 70 to 100 °C, to steam saunas, where there is a lower temperature but higher humidity. Always adjust your stay to your capabilities — it's best to start with shorter sessions to see how your body reacts to high temperatures.
• Time spent in the sauna — A standard sauna session should not exceed 15-20 minutes. If you feel uncomfortable, it makes sense to leave early. Sauna sessions should be spread over several cycles, depending on how well you feel.
• Relax after the sauna — After leaving the sauna, give your body time to cool down. Take a break so that the skin returns to normal temperature. You can use cool water to refresh the body and close the pores.

Diet before and after sauna session — what to eat to increase the benefits of sauna?

A proper diet before and after visiting the sauna is crucial for the effectiveness of this treatment. Here's what you should pay attention to:

1. Before the sauna:

• Light meals — Before sauna, it is best to have a light snack, such as salad, fruit or yogurt, so as not to strain your stomach. Avoid heavy, fatty foods.
• Avoid alcohol — Before a sauna session, it is worth avoiding alcohol, which can increase dehydration of the body.

1. After the sauna:

• Irrigation — After the sauna, it is very important to replenish the lost fluids. Drink water, herbal teas or electrolytes to hydrate the body.
• Light protein meals — After the sauna session you can eat something light, rich in protein, such as lean fish, natural yogurt or vegetable protein salad.

Hydration of the body — why is it so important before and after the sauna?

During the stay in the sauna, our body sweats intensely, which leads to loss of water and electrolytes. Adequate hydration before, during and after sauna is crucial to avoid dehydration, which can lead to dizziness, weakness or headache. Here are some rules on how to take care of hydration:

• Drinking before the sauna — Before entering the sauna, it is worth drinking at least 500 ml of water to prepare the body for intensive fluid loss.
• Drinking during sessions — Although it is not mandatory, it is good to have a bottle of water nearby to be able to moisturize the body regularly.
• Drinking after sauna — After leaving the sauna, replenish lost fluids — preferably with water or isotonic drinks to help restore electrolyte balance.

Sauna and health — the benefits of regular visits

Regular visits to the sauna bring a number of health benefits, including:

• Detoxification — Sauna helps to remove toxins from the body, accelerating metabolic and cleansing processes.
• Improving blood circulation — The heat from the sauna dilates blood vessels, which improves circulation and oxygenation of skin cells.
• Stress reduction and well-being — Regular use of the sauna helps reduce levels of cortisol, the stress hormone, and improves well-being with its relaxing effect.
• Better skin condition — Sauna opens the pores of the skin, which allows for better cleansing. It also helps in the fight against acne and other skin problems.
• Strengthening immunity — Regular use of the sauna supports the body's resistance, reducing the risk of colds and infections.

Summary

Sauna is an excellent way to relax, recover and improve health. However, in order to fully exploit its potential, it is worth preparing for it properly. Be sure to bring a towel with you, keep your body hydrated and follow safety rules so that every visit to the sauna is not only pleasant, but also healthy and effective.

Author:

Spa Manager - Aneta Florek