Sauna is perfect for relaxing, relaxing, and warming up in cold weather. Sauna can also be used to socialize in a relaxed manner. Saunas have many benefits for the body, including relieving pain, improving exercise performance, temporarily relieving cold symptoms, and reducing stress. However, as with many things, saunas should not be overused.
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Part 1 of 3: Taking Precautions
Step 1. Make sure you are in good health and stay away from saunas if you have a high-risk medical condition
For most users, saunas are considered safe. However, some people still need to be on guard. There are also people who should stay away from saunas completely. If you are on medication, or have a medical condition, seek advice from your doctor. Some ailments, such as colds, can be cured by saunas. Other illnesses may get worse. Consider in case you:
- Have an unstable heart spasm (angina pectoris), high blood pressure, an irregular heartbeat, advanced heart disease, recently had a heart attack, or severe aortic stenosis.
- You have another high-risk disease, for example: kidney disease, liver failure, or another heart condition.
- You are a child, pregnant, or trying to conceive. Many children are not allowed into the sauna until a certain age. Saunas also affect fetal development, or reduce sperm count.
- You feel sick. Easy fainting, suffering from cramps, heat exhaustion or heatstroke.
- Are on medication that prevents you from sweating or overheating quickly.
Step 2. Drink two or four glasses of water before entering the sauna
Saunas cause the body to sweat, and lose fluids. Therefore, you must stay hydrated. If you don't get enough fluids before entering, you could become dehydrated. This can cause heatstroke, or worse. Water is the best drink, but you can also drink isotonic drinks.
Stay away from alcohol before and during sauna use. Alcohol will dehydrate your body, which can cause big problems in the sauna. If you already drink alcohol and are hangover, wait until it's over
Step 3. Bring a clean cotton towel to sit in the sauna
Thus, the sauna bench remains clean and protected and your body oil. If you go to a combined sauna, bring a cotton sarong or wrap a towel to cover your body. Anything that is brought into the sauna should be dry and clean.
Ideally, it's a good idea to wash your sauna suit with water, and a little vinegar if needed. A mild detergent for baby clothes can also be used
Step 4. Do not put dirty or tight objects into the sauna, including clothes worn throughout the day
A lot of dust and dirt stuck to the clothes. The heat of the sauna will break down the dirt and release it into the air and skin. You should also avoid wearing tight clothing as your skin needs to breathe. The following are items that should not be brought into the sauna:
- Clothes to wear all day
- Shoes should not be worn in the sauna. Bath slippers should also be removed when entering the sauna, especially before you sit on a bench.
- Sports clothes, especially if worn when exercising.
- Sauna suits made of PVC are dangerous to wear. This material prevents the skin from breathing, and can be melted by the sauna. The heat will cause this material to vaporize gases, chemicals, and toxic residue.
- Used and loose-fitting swimsuits are OK, as long as they don't smudge, and don't contain slimming panels or metal.
- All clothing containing metal. The sauna is high temperature, and the metal heats up quickly. If hot metal touches the skin, you can burn it.
Step 5. Remove cream, lotion, and jewelry
Metal heats up quickly in the sauna, so remove it to prevent burns. Remove all jewelry and store in a safe place. Do not bring jewelry and metal into the sauna. You should also not wear creams or lotions. If creams or lotions don't dissolve or get carried away by sweat, they will clog pores and prevent the skin from breathing and sweating.
Step 6. Get enough rest and don't go to the sauna after a big meal
If you've just eaten, wait an hour or two before entering the sauna. This is because the body will use a lot of energy to digest and process food. If you have just finished exercising, wait for your heart rate to drop and restore energy. Your body needs energy while in the sauna.
Part 2 of 3: Sauna Safely
Step 1. Invite a friend
Not only will a friend make you feel more relaxed, but they will also be able to help if something goes wrong. If you enter the sauna alone and then pass out, no one will help you. The presence of a friend can help in the situation and help you.
Step 2. Read the manual for the sauna you are going to use
Each sauna has slightly different instructions. Therefore, it is better to review the instructions instead of making assumptions. Most saunas have their own health guidelines and warnings. If you are going to a public sauna, the guide is usually mounted on the wall. If not, ask the employee there for more information.
Step 3. Use a low temperature, especially if you are new to saunas
The maximum permitted sauna temperature in Canada and the US is 90 degrees Celsius. Some European countries allow saunas to set a rather high temperature, which is actually a risk, especially for long periods.
If the sauna feels too hot, ask for the temperature to be lowered, or just cancel the sauna
Step 4. Limit your sauna time to 15-20 minutes at most
You can leave sooner if you feel uncomfortable. The human body is not designed to withstand heat for long.
Step 5. Get out immediately if you feel dizzy, nauseous, or lightheaded
Don't push yourself in the sauna. Fighting endurance is not important in a sauna, and can be very dangerous. Headaches, nausea, dizziness and light-headedness are symptoms that there is a disorder. You have to seriously give in to your body's desires and get out of the sauna immediately.
Part 3 of 3: Getting into the Routine after Sauna
Step 1. Cool down slowly after the sauna
Some people like to take a warm bath before getting dressed after the sauna. Some people like to enter the pool or take a cold shower right after the sauna. Even though it feels fresh, the body can be shocked and this is not good, especially for people with heart problems
Step 2. Rest for at least 10 minutes after leaving the sauna
Don't go back to exercise right away. Better, find a cool place to sit or lie down. This way, the body has time to recover and relax.
Step 3. Continue with the shower, but don't use soap
Start with a warm bath. When the sweat has been rinsed out of your body, continue bathing with cold water. This will help cool the body.
If you must use soap, use natural, mild soap. The sauna will open your pores. And harsh soaps will irritate the skin
Step 4. Drink 2-4 glasses of water after getting out of the sauna
Your body loses a lot of fluids due to sweat so it needs to be replenished immediately with water.
Step 5. Try eating a salty snack after leaving the sauna
This is especially important if you sweat profusely. Salty biscuits or crackers are suitable to eat, as long as the fat content is not too much. These salty foods will recover the sodium lost from the sauna. Other foods that are suitable to be eaten after sauna are:
- Cheese, to restore protein
- Fresh fruit, such as apples are rich in fiber and vitamins.
Step 6. Keep the sauna clean to prevent the growth and spread of bacteria
If you have and use a private sauna frequently, clean it once a week with a natural cleaning product, such as vinegar. Do not use chemicals. Here's how to clean a sauna:
- Vacuum the sauna with a vacuum cleaner to remove dust, hair and dead skin cells.
- Wipe the benches and other sauna furniture with diluted white vinegar. Vinegar will kill germs in the sauna.
- Use baking soda to clean stubborn stains, especially oily ones
Tips
- Do not bring items that can be damaged by water into the sauna, such as iPods, cell phones, etc. After all, these items will interfere with your relaxing time in the sauna!
- If you can't stand the heat, a sauna may not be the right way to relax for you.
- Some people like to bring drinking water into a dry sauna
Warning
- Get out immediately if you start to feel nauseous or dizzy. Don't be stubborn.
- Watch out for people who claim to have unreasonable benefits from excessive saunas.
