How to Use a Sauna

(A) Pre-sauna Preparations

1. Physical Examination: If you have chronic diseases such as heart disease, hypertension, hypotension, diabetes, or if you are in your menstrual period or pregnant, be sure to consult a doctor before using a sauna. Because the high-temperature environment of the sauna may impose an additional burden on the body and is not suitable for everyone.
2. Body Cleaning: Take a warm shower before entering the sauna to wash off the dirt on the surface of your body. This will not only make you feel fresher in the sauna but also help open up the pores, which is more conducive to sweating later. At the same time, it can also prevent the dirt from clogging the facilities in the sauna.
3. Hydration: Using a sauna will cause your body to sweat a lot, so it is necessary to replenish water appropriately before using it. You can drink a glass of warm water or light salt water, about 200 - 300 milliliters, to ensure that your body has sufficient water reserves. However, do not drink too much to avoid discomfort in the sauna.
4. Appropriate Clothing: Choose suitable sauna clothes or bath towels. Sauna clothes should be made of materials with good breathability and sweat absorption, such as cotton. If you use a bath towel, make sure it is large enough to completely wrap your body. Do not wear tight clothes or clothes made of chemical fiber materials into the sauna. These clothes are not conducive to heat dissipation and sweating, and may also release harmful substances at high temperatures.

(B) Entering the Sauna Room

1. Adjusting the Temperature and Humidity: The temperature and humidity settings vary for different types of saunas. The temperature of a traditional dry sauna is generally between 80°C - 100°C, with a relatively low humidity of about 10% - 20%. The temperature of a wet sauna is relatively lower, between 40°C - 60°C, with a higher humidity of 80% - 100%. According to your tolerance, you can make appropriate adjustments through the temperature controller and humidity regulator in the sauna. Generally, those who try the sauna for the first time can set the temperature slightly lower and gradually increase it after getting used to it.
2. Selecting a Suitable Location: After entering the sauna room, do not immediately sit on the high-temperature top wooden board. You can first choose a lower position, such as the bottom or middle layer. Because hot air rises, the temperature at the top is the highest, and the bottom is relatively lower. After your body gradually adapts to the temperature of the sauna room, adjust the position as needed. At the same time, try to choose a well-ventilated location and avoid staying in a corner with poor air circulation for a long time.
3. Proper Sitting or Lying Posture: When sitting or lying down, keep your body relaxed. When sitting, keep your back straight and do not hunch over, as this may affect your breathing and blood circulation. When lying down, you can lie flat on the wooden board and slightly raise your head to avoid excessive blood flow to the head. Do not lie face down on the wooden board, as this will compress the chest and abdomen, affecting breathing and the normal heat dissipation of the body.

(C) During the Sauna Session

1. Time Control: Each sauna session should not be too long. For first-time users, it is recommended to use the sauna for 10 - 15 minutes each time. As you get used to the sauna, you can gradually increase it to 15 - 20 minutes. In general, it is best not to exceed 30 minutes for each sauna session. If you feel dizzy, have a rapid heartbeat, nausea, or other discomfort during the sauna session, stop immediately and leave the sauna room.
2. Timely Hydration: In the sauna room, although your body sweats a lot, do not wait until you are thirsty to drink water. Replenish water in a timely manner. You can take a small sip of warm water every 5 - 10 minutes, about 50 - 100 milliliters each time. Drink slowly in small sips to avoid gulping, which may cause gastrointestinal discomfort. At the same time, you can also prepare some electrolyte-containing beverages, such as sports drinks, to replenish the electrolytes lost due to sweating.
3. Proper Sweating: One of the purposes of using a sauna is to excrete toxins and waste from the body through sweating. However, do not deliberately pursue the effect of sweating profusely. If you sweat too much, it may lead to dehydration and electrolyte imbalance in the body. When your body sweats slightly, you have achieved a better effect. If you sweat unusually a lot, you can appropriately reduce the sauna time or lower the temperature of the sauna.
4. Relaxing the Body and Mind: During the sauna session, try to relax your body and mind. You can close your eyes, take deep breaths, and clear your mind of distractions. You can also listen to some soothing music to help relax your mood. Avoid making loud noises, doing strenuous exercise, or thinking about overly complicated problems in the sauna room, as this may increase the burden on your body and mind.

(D) Precautions After the Sauna Session

1. Slow Cooling: After using the sauna, do not immediately leave the sauna room and go to an environment with a lower temperature, nor should you immediately rinse your body with cold water. You should first stay at the door of the sauna room or in a transition area with a slightly lower temperature for 2 - 3 minutes to allow your body to adapt to the temperature change. Then slowly go to the changing room and rinse your body with warm water to wash off the sweat on your body. Rinsing with warm water can help shrink the pores and promote the recovery of the body.
2. Hydration Again: After using the sauna, your body is still in a state of water shortage and needs to replenish water again. You can drink a glass of 200 - 300 milliliters of warm water or light salt water to replenish the lost water and electrolytes. If you feel extremely thirsty, you can also drink some juice or sports drinks in an appropriate amount. However, be careful not to drink beverages containing caffeine or alcohol, as these beverages may exacerbate the dehydration of the body.
3. Rest and Recovery: After using the sauna, your body is relatively weak and needs appropriate rest. You can rest on the lounge chair in the changing room for 15 - 20 minutes to allow your body to fully recover. During the rest process, pay attention to keeping warm and avoid catching a cold. Do not immediately engage in strenuous exercise or heavy physical labor to avoid causing harm to the body.
4. Skin Care: After using the sauna, the pores of your skin are open, and at this time, you need to pay attention to skin care. You can apply some mild moisturizing lotion to help the skin lock in moisture and keep the skin moist. Avoid using strong 刺激性 cosmetics or skin care products to prevent irritating the skin.
   
5. In conclusion, using a sauna correctly can bring many benefits, such as promoting blood circulation, relieving fatigue, and detoxifying and beautifying the skin. However, if you do not pay attention to the correct methods and precautions, it may have an adverse impact on the body. It is hoped that through the above introduction, everyone can master the correct way to use a sauna and safely and healthily enjoy the pleasure brought by the sauna.