HOW TO USE A SAUNA PROPERLY

1. Take off all clothes, put on a bathrobe or wrap yourself in a towel

Also take off your jewelry, especially any 'stand off' from your body, such as necklaces, earrings. Jewelry can get very hot in the sauna (more than your body), which can lead to burns. A towel/sheet in the sauna is primarily for hygiene and to protect the sauna wood. If you feel the need to cover yourself in the sauna, take a separate towel for this purpose. The use of bathing suits and artificial towels (e.g., so-called “quick-drying” towels) in the sauna is dangerous to the health of the saunter and other users, due to the toxins emitted and the possibility of burning. Flip-flops should be left in front of the sauna.

2. Take a shower before entering the sauna

Showering before the sauna is not only of purely hygienic importance. It removes perfume, odors, but most importantly it hydrates the skin.

3. Lightly wipe your body

Do not enter the sauna 'wet and dripping'. This interferes with proper body perspiration and is simply not hygienic. After getting out of the shower, gently wipe your body with a towel. It is good to have separate towels for the bath and for the sauna itself.

4. Whole body in a towel

In the sauna, always and absolutely sit or lie down so that no part of your body touches the sauna boards. Head, back, bottom, legs and hands - nothing should touch the boards directly. It's a matter of your hygiene and that of other sauna users. When entering the sauna, do so as efficiently and quietly as possible. Remember to carefully close the door behind you to reduce the heat loss of the room.

5. The higher the warmer

Especially for sauna beginners, it's a good idea to start at the lower sauna benches, where the temperature is lowest. Over time, you can move to higher benches, all the time paying attention to our body signals.

6. Sit or lie down without moving

While in the sauna, try to remain as still as possible. Breathe normally. You can sit or lie down. Remember that your whole body must be on the towel at all times. Lying down in the sauna allows you to relax better. However, be aware that it is dangerous to sleep in a sauna (especially in hot saunas).

7. Heating and rest time

There are no strict requirements for the duration of sauna warm-up. The time depends on experience, temperature, the amount of air in the sauna (and ventilation), and sometimes simply our feeling on a given day. However, it is assumed that for beginners, a time of 10-12 minutes is the optimal start. Typically, you should not exceed 15 minutes. Most saunas have 15-minute hourglasses available. After leaving the sauna and cooling your body (e.g., in the shower or outdoors), rest for at least as long as you spent in the sauna. When taking a shower after the sauna, start with your limbs, towards your heart, cooling your head at the end.

8. Sauna conversations

A sauna is first and foremost a place for relaxation. You can talk in the sauna as long as you do not disturb other users. When you are in the sauna with a group of friends, you can talk to your heart's content. However, when another/foreigner joins in, you should respect their right to relax. In such a situation, in order to continue the conversation, you must leave the sauna, or calmly wait until the bystander leaves the sauna.

9. Repeating sauna sessions

It is recommended to use 2-3 sauna cycles at a time, although, of course, more experienced users take such cycles much more. It is worth remembering that it is the whole cycle (heating up, cooling down, resting) that increases our immunity and hardens the body. Listen to your body.

10. Relaxation and hydration

Resting and hydrating the body are key to healthy sauntering. It is best to replenish fluids with cool mineral water. Consuming fruits is also advisable and enriches our body. Magnesium loss can also be replenished by eating a variety of greens (salads, vegetables).

11. After sauna

After the last sauna cycle, even before getting dressed, it is advisable to rest longer. The idea is to restore the body to the right temperature and regulate sweat mechanisms. Usually 30 minutes after the last session is enough. Rushing after sauna is not advisable, neither is intense physical exertion (such as exercise). After the sauna, the body is ideally prepared for a relaxing massage, which can complete the pleasant experience of a successful evening.