Sauna has played an important role in the culture of many peoples for centuries — from Finnish homes to Japanese onsens. Recognized as a ritual cleansing the body and mind, the sauna has gained immense popularity in Poland as well. However, despite its beneficial properties, not everyone knows how long you should stay in it and how to use it correctly. Exceeding a healthy limit can do more harm than good. In this article, we will dispel doubts about the time spent in the sauna and discuss the basic rules to know before the first — and every subsequent — session. How much time to spend in the sauna? It depends
Most often, the recommended time of a one-time stay in the sauna is 8—15 minutes, however, much depends on the type of sauna, the severity of the user and individual health predispositions. Beginners should not exceed 8—10 minutes during the first visits. Over time, when the body gets used to the high temperature, this time can be increased to a maximum of 15 minutes.
In the case of a dry sauna, where the temperature reaches up to 100°C, a shorter time is recommended than in a steam sauna, where there is a lower temperature (approx. 45-60°C) but higher humidity. It is worth remembering that staying in the sauna for too long can lead to dehydration, dizziness and even fainting.
The principle of three stages: heating — cooling — rest
A full sauna session does not end at the very seat in the cabin. Proper use of the sauna is a process consisting of three basic stages:
- Heating up — as mentioned, takes 8 to 15 minutes. During this time, the body sweats, the skin cleanses, and blood vessels dilate.
- Cooling down — just after leaving the sauna, you should gradually cool the body. This can be done with a cold shower, swimming in the pool or in the fresh air. This stage is crucial for improving circulation.
- Relax and rest — the body needs a moment to calm down and recover. Rest lying down or reclining for approx. 15-20 minutes allows you to stabilize heart rate and pressure.
The entire cycle can be repeated a maximum of 2—3 times during one visit to the sauna. In total, you should not stay in the sauna for more than 45 minutes a day.
Rules for safe use of the sauna
In order for the sauna to serve health, and not harm, several key rules must be followed:
- Hydration — before and after the session you need to drink the right amount of water. During sauna, the body loses a lot of fluid through sweat, which can lead to dehydration.
- No meal before entering — it is best to use the sauna on an empty stomach or at least 1—2 hours after eating. Feelings of heaviness and nausea are thus avoided.
- No alcohol — alcohol in combination with high temperature can be dangerous. Increases the risk of fainting, cardiac arrhythmias and dehydration.
- Suitable outfit - the best option is nudity covered with a cotton towel. Synthetic materials do not let air through and can heat up, causing irritation.
- Health status — people with heart disease, hypertension, kidney problems or pregnant women should consult a doctor before using the sauna.
When to avoid the sauna?
Although the sauna has many advantages, there are also contraindications. Among the most common are:
- Infections and fever — Sauna during illness can put a strain on the immune system.
- Circulatory disorders — people with serious heart disease or decompensated pressure should abandon sauna visits.
- Skin diseases — some dermatological conditions can get worse under the influence of heat and moisture.
Proper sauna is the art of balance
Sauna can be an excellent tool for relaxation and detoxification, as long as it is used in moderation and according to the rules. The optimal time for staying in the sauna is 8—15 minutes in one session, and the whole ritual should not exceed 45 minutes a day. Adequate hydration, recovery after the session and avoiding the sauna in certain health cases are also important. By following these rules, you can enjoy maximum benefits for body and spirit from the sauna — without risk to health.
