Using a Sauna has many health benefits, including increased blood circulation, detoxification, and can boost your immune system. But it can also be a scary thing to approach since too much exposure in the sauna can be dangerous. First, let's discuss the different types of saunas.
Types of Saunas
Traditional electric saunas are the most common and are the most likely to be in your gym. Electric saunas are convenient because they are temperature-controlled and typically heat up quickly. Usually, electric saunas keep the room pretty dry unless you pour water on the rocks. It is important to note that when pouring water on an electric sauna, do not pour too much at once. It is typically safe, but it's always better to err on the side of caution, and it is always easier to add more than take it away. As a side note, some gyms do not want water to be poured on their rocks, so make sure you read all of the signage beforehand.
In addition to electric saunas, there are also infrared saunas. Instead of heating up the entire room like a traditional sauna, this sauna sends infrared waves through the air to heat up your body directly. While the room does retain some heat, it is usually cooler than a traditional sauna. These saunas are rare to find in a commercial gym.
Furthermore, there are also steam room saunas. These are also common in gyms and are similar to traditional saunas except they are far more humid. Typically, these saunas will make you sweat the most, and can also help clear up congestion.
Using the Sauna
Now that we have discussed the types of saunas, let’s dive into using the sauna. It is important not to jump into saunaing too fast, since it heats your body a lot and makes you sweat. If you sit in the sauna too long on your first go, you will run the risk of passing out.
Before you get into the sauna, make sure you have the right equipment. Bring a pair of flip-flops and shorts, a towel, or a bathing suit to wear. I would recommend staying away from wearing socks or shoes because it will get too hot for your feet and they will stink. It is also good sauna etiquette to quickly rinse off in the shower before you go into the sauna.
To begin, start by doing a short interval of only about 10 minutes. In the first few weeks of saunaing, you may not get the full benefits of staying in longer because it is all about getting your body adjusted. I would recommend that for the first two weeks, sauna 2-3 times per week for 10-minute intervals. Remember that you can always step out for a break in those 10 minutes.
As you get adjusted, each week increase the amount of time that you stay in by no more than 2 minutes. By the time you are fully acclimated, find the right amount of time for you. It is important to note, however, that sauna time should never exceed 30 minutes. It is safe to sauna every day, but if you do so it is crucial to stay hydrated. Saunaing 3-4 times per week is more than sufficient.
Post Sauna Routine
Shower. Shower. Shower. I promise you will need a shower. After using a sauna, you will be like Pig-Pen from Charlie Brown. I may be overblowing it a little, but trust me this is not one of those situations where you can spray some Axe and throw on a fresh t-shirt (yeah, I know we’ve all done that before). When showering, start with the water comfortably warm, and very gradually lower the temperature as you shower. This will help with cooling your body down. The reason you don’t want to start cold initially is that your body will already be super hot, and hitting yourself with cold water could send your body into shock.
Another good practice after the sauna is washing your face before the sweat dries, especially if you struggle with acne. Sweating opens your pores and is a natural way to clean them out, but if you let your sweat dry on your face all of the junk that just got cleared from your pores will just resettle in them. Even better, use an over-the-counter face soap containing salicylic acid or benzoyl peroxide. Those ingredients are specially made for cleaning your pores!
Finally, eat and drink. Have a granola bar and some water. With all that sweating, it is important to remember to rehydrate after. If you feel particularly dehydrated, mix in some electrolytes.
Extra Tips
Stay hydrated. Dehydration starts 24 hours before you feel it, so make sure you are always drinking water, whether or not you are saunaing that day. Hydration is essential to general health and is especially important when you sweat so much using a sauna. Try to aim for a minimum of half your body weight in ounces, but having extra won’t hurt. Furthermore, bring water into the sauna. Hydration while saunaing is a great idea! I would just stay away from bringing a plastic bottle in.
Keep your electronics in the locker. The high heat and/or moisture is just not good for them. If your sauna does not have a clock, I would recommend buying a cheap water-resistant watch to bring in with you to keep track of time.
Step out if you feel lightheaded. There is no shame in steeping out for a minute or cutting your time short. This is not a test of mental strength or an alpha thing, because if you pass out in the sauna it probably won’t end well…
Take off jewelry. Any metal that is in contact with your skin should come off before you go into the sauna. This metal can heat up in the room and burn your skin. It's best to leave it all in the locker.
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