What To Bring To The Sauna? Sauna Essentials
You do not need many items for the sauna, but there are a few essentials that will ensure your comfort and hygiene:
- Towel: Traditional swimwear is not used in the sauna. Instead, you should wrap yourself in a towel. This practice helps maintain hygiene and ensures comfort for yourself and others using the sauna. It is recommended to bring two towels: one for sitting on and another for drying off after you exit the sauna.
- Flip-flops or sandals: Protecting your feet from cool surfaces while moving around in the sauna area is essential. Wearing flip-flops or sandals helps avoid direct contact with the floor, which is especially important for hygiene reasons.
- Water bottle: Staying properly hydrated is essential during and after your sauna session. Drink regularly before, during, and after your time in the sauna.
- Herbal essential oils: If the sauna permits, you can bring natural essential oils (e.g., lavender or eucalyptus oil) to enhance your relaxation.
- Phone app (optional): Consider using an alarm app to avoid overstaying in the sauna, as prolonged exposure can be unhealthy. Depending on the temperature and humidity, your session should last between 10 and 20 minutes.
Sauna Rules – How to Safely Enjoy Your Relaxation Time?
- Skin Preparation: Before entering the sauna, it is advisable to take a quick shower to remove dirt, sweat, and cosmetics. This helps your skin absorb heat more effectively and prevents contamination of the sauna.
- No Swimwear: Swimwear is not allowed in the sauna. Your body should be wrapped only in a towel. Swimwear can trap moisture and hinder proper air circulation, reducing the sauna’s effectiveness.
- Optimal Temperature: Saunas operate at different temperatures: dry saunas typically range from 70 to 100°C, while steam saunas have lower temperatures but higher humidity. Constantly adjust your time in the sauna based on your comfort level; it is best to start with shorter sessions to see how your body reacts to the heat.
- Time Spent in the Sauna: A standard sauna session should not exceed 15 to 20 minutes. If you feel uncomfortable at any point, it is advisable to leave earlier. Depending on how you feel, consider breaking your sauna time into a few cycles.
- Post-Sauna Relaxation: After exiting the sauna, allow your body time to cool down. Take a break so your skin can return to its normal temperature. You may use cool water to refresh your body and close your pores.
Diet Before and After Sauna Session – What to Eat to Maximize the Benefits of Sauna?
A proper diet before and after a sauna session is essential for maximizing the treatment’s effectiveness. Here are some crucial points to consider:
Before the Sauna
- Light Meals: It is best to consume a light snack before using the sauna, such as a salad, fruit, or yoghurt. This helps avoid overloading your stomach. Steer clear of heavy or fatty foods.
- Avoid Alcohol: Refrain from drinking Alcohol before your sauna session, as it can increase dehydration.
After the Sauna
- Hydration: It is crucial to replenish the fluids lost during your sauna session. Drink plenty of water, herbal teas, or electrolyte beverages to rehydrate your body.
- Light Protein Meals: After the sauna, opt for something light and rich in protein, such as lean fish, natural yoghurt, or a salad with plant-based protein.
Body Hydration – Why Is It So Important Before and After a Sauna?
During a sauna session, the body sweats heavily, losing both water and electrolytes. To prevent dehydration, which can lead to symptoms such as dizziness, weakness, or headaches, proper hydration is essential before, during, and after using the sauna. Here are some critical hydration tips:
- Drink Before the Sauna: To prepare your body for fluid loss, it is recommended to drink at least 500 ml of water before entering the sauna.
- Drink During the Session: Although not mandatory, having a water bottle nearby can help you stay hydrated in the sauna.
- Drink After the Sauna: After leaving the sauna, replenish lost fluids by drinking water or isotonic beverages to restore your electrolyte balance.
Benefits of Regular Sauna Sessions
Regular sauna visits provide a variety of health benefits, including:
- Detoxification: Saunas help eliminate toxins from the body by enhancing metabolism and cleansing processes.
- Improved Blood Circulation: The heat from the sauna causes blood vessels to expand, boosting circulation and increasing the oxygen supply to skin cells.
- Stress Reduction and Enhanced Well-being: Sauna sessions can lower cortisol levels (the stress hormone), promoting relaxation and an improved mood.
- Healthier Skin: Saunas open the skin's pores, facilitating deep cleansing and assisting in the fight against acne and other skin conditions.
- Stronger Immune System: Regular sauna use can strengthen the immune system, reducing the likelihood of colds and infections.
Summary
A sauna is an excellent way to relax, regenerate, and improve health. However, to fully benefit from its potential, proper preparation is essential. Remember to bring a towel, stay hydrated, and follow safety guidelines to ensure that each sauna visit is not only enjoyable but also healthy and effective.
Author:
Spa Manager - Aneta Florek
