Do you want to get that post-sauna glow? Or maybe you got a gym membership with access to a sauna and want to know everything about how to use a sauna correctly and what it can do for your body. Or maybe you want to detoxify your body and boost your overall wellness.
Whatever the reason, this post will give you everything you need to know before using a sauna to make your experience full of relaxation and recovery.
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Types of Saunas
Dry Sauna
A dry sauna is considered to be a “traditional sauna” and is a chamber or room lined with wood (typically cedar) and built-in benches. This room is heated to an increased temperature within the space ranging from 160°F to 210°F (71°C to 98°C).
Dry saunas are used in more group, family or public setting.
Wet Sauna
A “wet sauna” is term usually used to describe a steam room. The difference between a dry and wet sauna is the moisture level. Steam rooms involve water that vaporizes and turns to steam and are usually infused with relaxing essential oils. The temperature of a wet sauna or stream room is typically kept at around 110°F to 120°F (43°C to 49°C).
In a traditional sauna, you are getting dry heat and and in a wet sauna, you will experience lots of steam and moisture. Additionally, because wet saunas are kept at a lower temperature than dry saunas, they may be more comfortable for beginners. However, it is personal preference on which one you use.
Health Benefits of a Sauna
Heat therapy via saunas is not a new concept. In fact, it’s a centuries-old practice originated in Finland and were traditionally made of logs and rocks and heated with fire.
Today, saunas are enjoyed all over the world and are credited for providing many health benefits including:
- Increases cardiometabolic health. High temperatures trigger a mild state of hyperthermia (body temperature above 98.6°F/37°C). This causes a rise in blood pressure, heart rate, and ventilation to compensate for the increased need of oxygen. These physiological changes are similar to those of a moderate-intense workout.
- Increases circulation; acts as an anti-inflammatory. Expose to heat triggers a release of interleukin-6 (IL-6) and interleukin-10 (IL-10), inflammatory proteins made by certain cells in the immune system.
- Improves skin health. The hot air and moisture boosts collagen production to help rejuvenate your complexion as well as allowing your body to shed dead skin cells and make newer, healthier ones.
- Gets rid of toxins and heavy metals in the body via sweat.
- Boosts immune system. The heat raises your body temperature giving you an “artificial” fever. Then, your body has to “exercise” to reduce it and thus being strengthened.
- Promotes muscle recovery.
- Improved sleep. When you get out of the sauna, the rapid decrease in body temperature triggers sleep.
- Increased metabolism and weight loss.
Sauna Timing
How long should you stay in a sauna?
Saunas provide a heap of health benefits, however, too much of a good thing can turn to a bad thing and can do more harm than good. Even if you are invested in saunas, it is important to know the best amount of time to stay in a sauna and get the most benefits.
The amount of time you should stay in a sauna generally depends on if you are a beginner, experienced or using it after a workout.
Some guidelines from the American College of Sports Medicine include:
- For beginners: No more than 5-10 minutes because your body isn’t adjusted to the heat stress.
- For experienced sauna users: No more than 15-20 minutes in one sitting. Exposure to high heat for an extended amount of time can result in heat exhaustion, heat stoke, heart attack, and on occasion, death. Some people like to do multiple sessions taking a 5-10 minute break outside the sauna in between.
- After exercise: Wait at least 10 minutes after exercise to allow your body to cool down before going in the sauna.
While some experienced saunas users may opt for more of a longer sauna session, don’t over do it. The longer you stay in a sauna, the higher the risk of dehydration can occur.
At the end of the day, understanding your body and how it feels is the ultimate indicator of time. A sauna is suppose to feel relaxing and detoxing, once you feel hot enough and ready to leave, do so.
How many times a week should you go in a sauna?
The amount of times per week you should use a sauna depends on your reason you are using it. Generally 3-4 times per week will give you the best results for overall health and wellness.
If you are looking for a more accurate answer to your question, you have to determine your reason for using the sauna.
- For weight loss: If you are using heat therapy for weight loss, using the sauna more frequently at first will help to jumpstart your metabolism. Many people find that using the sauna 3-4 times per week for longer time-intervals (15-20 minutes) is optimal for weight loss.
- For relaxation: If you are using a sauna for relaxation, you do not need to use it as often. Once or twice a week is usually sufficient. In this case, listening to your body is the best indicator at how often you go. Want more relaxation techniques? Check out my guide to reducing stress.
- For detoxification: If you are looking to detox your body, you may need to increase frequency at the beginning to help flush the toxins out of your body. However, many people find using it 3-4 times a week is optimal for detoxification.
- For skin health: If you want clear, healthy skin, spending time in a sauna may be exactly what you need. The hot air and moisture enhances collagen production. 1-2 times per week is sufficient.
- For cardiovascular relief: For cardiovascular relief, using it 3-4 times per week is considered optimal.
- For sore muscle recovery: Using a sauna 3-4 times per week is sufficient and may help you recover quicker. According to the Harvard Medical School, oxygen flow nearly doubles when you are in a sauna which helps the muscles become more relaxed and recover faster.
Should you do it before or after working out?
Sauna have been used for thousands of years all across the world and are proven to provide a multitude of benefits. Some most commonly include:
- Detoxication
- Weight loss
- Relaxation
- Stress relief
- Skin rejuvenation
- Improved cardiovascular health
However, the most prominent benefit is that heat can help to relax and easy sore muscle to aid in recovery. The heat helps to open your blood vessels and relax your muscle which results in your body being able to carry more oxygen and nutrients to those tired muscles. Relaxed muscles is not something you want going into a workout.
You have heard of warming up before a workout, however, saunas should not replace stretching and a pre-workout warm-up.
Therefore, it is a more commonly head belief that it is best to use it after working out.
This also ensures that you do not overheat your body before a workout which can lead to injury and the inability to exercise at your top performance.
Proper Etiquette
If you are sharing your sauna experience with other people (such as a gym sauna), there is important etiquette in order that you should follow. This includes:
- Take a quick post-workout shower before using the sauna. Before getting in the sauna after a workout, you should rinse off any dirt or sweat on your body.
- Enter and exit the sauna quickly. They are typically kept airtight to keep the heat inside and opening the door will release the heat.
- Avoid loud conversations and noise. The sauna should be a stress-free and relaxing experience. Be mindful of the people around you when making noise.
- Don’t bring electronics. When you are using the sauna, take this time to be completely device-free.
- Don’t wear jewelry. The metals in jewelry can heat up in the sauna and possibly burn. It is best to take off all jewelry.
- Don’t workout in the sauna. Although this might seem obvious, working out in a sauna can be dangerous as your body may overheat quickly and injury might occur.
- Use your sauna session to be mindful and practice some meditation or deep breathing. Not sure how? Explore this guide to deep breathing.
What To Wear
In Finland, traditional saunas are often enjoyed completely naked. But before you go out in just your “birthday suit”, most public places, especially in the US, such as a gym require that you are covered up.
In a public gym when the space is shared by both men and women, the typical thing to wear is a bathing suit or loose clothing. It is also important that you have breathable clothing so your skin can get the full effect. Breathable materials include cotton, linen, or bamboo.
When you go in a sauna, the use of a towel is essential for both safety and hygiene reasons whether you are wearing clothing or not. The towel helps to soak up some of the sweat and prevent germs from spreading.
In some saunas, the use of just a towel is accepted however, when going into a public sauna, make sure you are aware of the rules and guidelines.
Post Sauna
Drinking water after your sauna experience is so critically important! Make sure you are staying hydrated after going in a saunas as you lose of water via sweat. It is easy to get dehydrated after using a saunas because you do lose a lot of body water during that time.
And that it is! Everything you need to know on how to use a sauna. Hope you have a wonderful sauna experience!
“Almost everything will work again if you unplug it for a few minutes, including you.” — Anne Lamott
“Keep taking time for yourself until you are you again.” —Lalah Delia
Resources:
SteamSauna for your healthy lifestyle
Collagen: Harvard T.H. Chan School of Public Health
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