Traditional Saunas: Usage, Benefits, and Safety Guidelines

How do you use a traditional sauna?

Using a traditional sauna involves a structured approach to maximize its therapeutic benefits and ensure safety, focusing on proper hydration, controlled exposure to heat and humidity, and a gradual cool-down period.

Understanding Traditional Saunas

Traditional saunas, often referred to as Finnish saunas, operate by heating the air to high temperatures (typically 150-195°F or 65-90°C) using an electric heater or wood stove that heats a pile of rocks. Water can be ladled onto these hot rocks to create steam, known as "löyly" in Finnish, which temporarily increases humidity and intensifies the sensation of heat. Unlike infrared saunas, which use light to directly heat the body, traditional saunas heat the surrounding air, providing a more enveloping heat experience that promotes profuse sweating and physiological responses.

Preparing for Your Sauna Session

Proper preparation is crucial for a safe and beneficial sauna experience.

• Hydration: Begin hydrating well before your session. Drink 16-20 ounces (500-600 ml) of water in the hour leading up to your sauna use. Dehydration can lead to dizziness, fatigue, and other adverse effects.
• Attire: Opt for minimal clothing. A swimsuit, shorts, or simply a towel is ideal. Loose-fitting natural fibers are best if you prefer more coverage. Remove all jewelry, as metal can heat up and cause burns.
• Timing: While saunas can be used anytime, many find them beneficial post-exercise for muscle relaxation and recovery. Avoid using a sauna immediately after a heavy meal or on an empty stomach.
• Hygiene: Take a quick shower with soap and water before entering the sauna. This cleanses the skin, removes lotions or oils that could impede sweating, and is a courtesy to other users.
• Medical Considerations: Consult your physician before using a sauna, especially if you have pre-existing health conditions such as cardiovascular disease, high or low blood pressure, diabetes, kidney disease, or if you are pregnant, breastfeeding, or taking medications that may affect your body's temperature regulation.

The Sauna Session: Step-by-Step

Once prepared, you can begin your sauna session with these steps:

• Entering the Sauna: Step into the sauna and find a comfortable spot. You may choose a lower bench if you prefer a less intense heat, as heat rises.
• Temperature and Humidity: Allow your body to acclimate to the heat. If it's a dry sauna, you'll experience a dry heat. If it allows for "löyly," you can ladle small amounts of water onto the hot rocks. Start with a small amount and observe how the humidity affects the heat sensation. Avoid pouring too much water at once.
• Duration: Start with shorter sessions, typically 5-10 minutes, especially if you're new to saunas. As your body adapts, you can gradually increase the duration to 15-20 minutes. Never exceed 20 minutes in a single session, and always listen to your body. Signs of overheating include dizziness, nausea, extreme discomfort, or a pounding heart.
• Breathing: Focus on deep, slow breaths. The hot air can initially feel intense, but controlled breathing helps in relaxation and acclimatization.
• Relaxation: Use the time to relax your mind and body. Avoid strenuous activities or conversations. Many users find meditation or quiet contemplation beneficial.

Post-Sauna Protocol

The period immediately following your sauna session is as important as the session itself.

• Cool-Down: Gradually cool your body down. Step out of the sauna and allow your body to air dry for a few minutes. You can then take a cool or cold shower, or if available, use a cold plunge pool. This contrast therapy can invigorate the body, improve circulation, and help close pores.
• Re-Hydration: This is critical. Drink plenty of water, and consider electrolyte-rich beverages or water with a pinch of sea salt to replenish lost minerals through sweating. Continue hydrating for several hours after your session.
• Rest: Allow your body time to recover. A period of relaxation or light activity is ideal.
• Skin Care: After showering and cooling down, apply a natural moisturizer to rehydrate your skin, which can become dry from the heat and sweating.

Benefits of Traditional Sauna Use

Regular and proper traditional sauna use offers several potential health and wellness benefits:

• Cardiovascular Health: The heat causes vasodilation (widening of blood vessels), increasing heart rate and circulation, similar to light to moderate exercise. This can improve endothelial function and reduce arterial stiffness over time.
• Muscle Recovery: Increased blood flow to muscles aids in the removal of metabolic waste products and delivers oxygen and nutrients, potentially accelerating muscle recovery and reducing soreness post-exercise.
• Stress Reduction: The warmth and quiet environment promote relaxation, shifting the body from a sympathetic (fight-or-flight) to a parasympathetic (rest-and-digest) state, reducing stress and improving mood.
• Skin Health: Profuse sweating helps to cleanse the skin by opening pores and flushing out impurities.
• Pain Relief: The heat can temporarily alleviate muscle and joint pain by relaxing tense muscles and increasing circulation.
• Improved Sleep: The relaxation induced by sauna use, followed by a cool-down, can contribute to better sleep quality.

Safety Considerations and Best Practices

To ensure a safe and effective sauna experience, adhere to these guidelines:

• Listen to Your Body: This is the most important rule. If you feel dizzy, nauseous, or unwell at any point, exit the sauna immediately.
• Avoid Alcohol and Drugs: Never consume alcohol or recreational drugs before or during a sauna session, as they can impair judgment and lead to dehydration or overheating.
• Stay Hydrated: Continuously replenish fluids before, during (if short sessions), and especially after your sauna session.
• Don't Overstay: Adhere to recommended session durations. Prolonged exposure can lead to severe dehydration, heat stroke, or heat exhaustion.
• Supervision: If you are new to saunas or have health concerns, consider having someone nearby or informing staff of your presence.
• Hygiene: Always sit on a clean towel to absorb sweat and maintain cleanliness for yourself and others.
• Children and Elderly: Children and the elderly are more susceptible to heat stress and should use saunas with extreme caution and for shorter durations, if at all, under medical guidance.

Conclusion

Using a traditional sauna is a time-honored practice that, when approached with knowledge and respect for your body's limits, can be a powerful tool for relaxation, recovery, and overall wellness. By understanding the proper techniques, preparing adequately, and adhering to safety guidelines, you can safely integrate sauna sessions into your health and fitness regimen, leveraging its unique physiological benefits for enhanced well-being.