The Ultimate Guide to Sauna: Benefits, Duration, and Tips

Ultimate Guide to Sauna

Enjoying the sauna is a way of life for many people as it makes them feel relaxed and unwind after a day of stretches and tiredness. People in Finland religiously follow the habit of taking a sauna and do not even consider the time limitation.

However, it is suggested that overdoing the sauna increases the possibility of dehydration. Whether you are a beginner or have been taking a sauna for years, it is important to stay within the time in a sauna.

What is a Sauna?

The concept of a sauna is generally taken as a place where one can get multiple health benefits and enjoy a relaxing time in a safer atmosphere. Sauna is a very intimidating, small-sized, wooden room where the temperature is kept intense to detoxify the body, provide it with the comfort, and relieve all the pain. Looking back into Finnish cultural history, ‘heat bathing’ used to be referred to as a reliever from physical and mental stress and even today, the rituals of taking hot baths are holistically followed. In the previous days, women used to give birth in saunas, and people used to visit a sauna to de-stress their bodies after a hard day.

Modern saunas are based on the same concept, where one can leverage many health benefits from a sauna. This ultimate health retreat significantly plays its role in improving cardiovascular health mental health and helps enjoy better sleep. A sauna keeps your body temperature high, which triggers the multiple health benefits, whether it’s an infrared sauna or a traditional one.

A traditional sauna has a wooden infrastructure with options for seating available. Inside a traditional sauna, the temperature is kept higher with the help of electric sauna heaters. To enjoy a more soothing experience, you can even add essential oils to the bathing water. In an infrared sauna, on the other hand, the temperature is kept lower inside a small and private wooden room. Infrared technology is used to provide body penetrating heat with controllable temperature settings.

Benefits of SaunaBenefits of Sauna

Sauna has been used for so many decades as people have always been encouraged to take hot baths due to its numerous health benefits. Since a sauna increases the core body temperature, a sauna session improves heart health and destresses your mind from depression or anxiety. These are just a fraction of the multiple benefits of taking a sauna daily for a month, as the list goes beyond.

  • The magical heat released in a sauna helps manage aches and pains, especially in joints and muscles, by improving blood circulation.
  • Deep sweating from a sauna helpsreleaseg harmful toxins from the body. Studies prove that the toxins accumulated inside the kidney are removed through sweating from the heat.
  • The human body houses bacteria, fungi, and viruses, and once the body is exposed to high temperatures, its natural antibodies start killing them naturally.
  • For people with sinus-related complications or any respiratory issues, a sauna bath can help open and clear the nasal passage and relieve any discomfort.
  • Improved strength and fitness training can be achieved. As the body’s metabolism increases, its natural ability to deter calories into useful energy is enhanced.
  • You would be surprised to know that a sauna bath is recommended for those suffering from severe acne or skin damage. When the skin encounters heat, the unclogged pores are opened, and the dirt is cleaned away. The skin tone is improved and gets more rejuvenated.
  • Any joint pain and inflammation dramatically reduce inside a sauna as the heat relaxes the tired tendons and ligaments.
  • Lack of sleep or insomnia, taking a sauna bath before bed works great to eliminate your sleeping problems.
  • The production of mood-uplifting hormones endorphins is boosted, which makes your mood feel good and relaxed.
  • Sitting in a sauna after a workout helps repair muscle and tissue damage.

How Long Should You Stay in a Sauna?How Long Should You Stay in a Sauna

You will only be completely aware of how beneficial and effective a sauna is, but as we know, excess of everything is bad, so overdoing a sauna can be terrible. Generally, it is recommended to spend 15 to 20 minutes in a sauna, but this time span is only for those who keep taking sauna baths regularly.

You need to listen and feel your body when you are in a sauna. The point at which your body starts feeling suffocation or discomfort, you should stop it at the moment. Although the health benefits of a sauna bath are amazing, your body does not need its excess as, after a certain point, the body starts losing its hydration. If your body is not properly hydrated, you should only stay in a sauna for up to 15 minutes. For a new sauna bather, 10 to 15 minutes of sauna bath is recommended per session with cool-downs. If you want to stretch it out and your body is completely hydrated, you may enjoy taking a sauna bath for 2 to 3 sessions comprising 15 minutes each.

The effects of a sauna start reaping out when your body starts sweating. Keep in mind that a sauna that is triggered with infrared radiation operates at a lower temperature than traditional saunas, which operate at fairly high temperatures. Once the body starts heating and sweating, it triggers the physical and phycological benefits, so it is suggested to consider the time at which your body starts feeling any discomfort. Too much exposure to heat results in severe dehydration and other complications because the human body does not have the natural capacity to withstand heat stress.

What Happens When You Stay in a Sauna for too Long?Stay in a Sauna for too Long

Taking a sauna bath cleanses, nourishes, and destresses your body, but if your time inside the sauna exceeds, your body may start reacting to potential risks.

  • Spending too much time inside a sauna is related to high risks of dehydration. Under severe dehydration, there are high chances of kidney failure, seizures, heart stroke, and low blood pressure.
  • Taking a sauna for prolonged hours affect fertility rate and sperms production negatively. Men with fertility complications may perceive negative impacts from extended hours of sauna bathing.
  • A sauna bath may also result in skin burns or a burning sensation, and if the body touches any hot surface accidently, it needs to be treated on an emergency basis and can be fatal as well.
  • Taking a sauna is not considered an effective way to reduce weight, as a sauna only reduces the body’s water weight and does not burn calories.

Things to Consider Before Taking a Sauna BathBefore Taking a Sauna Bath

The sauna has been a part of traditional American and Finnish rituals for centuries. Its detoxification and destressing properties are exceptional when it comes to body healing. To leverage the maximum benefits of a sauna bath, you may consider following a few useful tips.

  • If you take the sauna for the first time, limit yourself to 10 minutes only. You may slowly increase your time span once your body adjusts to the heat.
  • Drink as much water as possible to ensure your body isadequatelyy hydrated. Proper hydration is important for sweating which helps in opening pores.
  • Avoid consuming alcohol before or inside the sauna as it raises the toxins level inside the blood.
  • Take a warm shower before taking the sauna so the toxins and dust are washed away before entering the sauna.
  • Do not forget to remove all the accessories, including piercings, necklaces, rings, and earrings, to prevent your body from any metal burns.
  • Do not take your hardware inside, such as smartphones, tablets, or any device, as a sauna’s warm temperature can damage your devices.
  • Since your body loses its natural nutrients in the process, you may try snacks to fulfill your sodium or other nutrient needs.
  • You should wait for at least 30 to 40 minutes before taking another sauna session.

Frequently Asked Questions (FAQs)

How long to sit in the sauna after a workout?

Spending not more than 20 minutes in a sauna post-workout is suggested, as exceeding this time limit can put your body under stress.

How long should you stay in a sauna to lose weight

Spending 15 to 20 minutes in a sauna can really help you work out with more energy by boosting your metabolism. The more time you exercise, the more you will likely lose weight.

What happens if you stay in a sauna too long?

Staying in a sauna for too long leads to severe dehydration, skin dryness, and even increased chances of skin burns.

What to do after the sauna?

After you take the sauna, taking a cold shower and drinking lots of water is recommended. If you want to take another sauna session, wait for at least 15 to 20 minutes until your body feels comfortable.

How long must you sit in a sauna to detox your body?

If you want to take a sauna session to detox your body, you should start by taking smaller sessions, such as starting with 5 to 10 minutes and increasing gradually. Your body starts eliminating toxins once your body gets heated.

Do saunas burn fat?

Contrary to some popular beliefs, taking a sauna bath is not directly related to fat removal from the body. Rather it boosts the metabolism that helps you perform intense exercises that eventually result in weight loss.

Is it okay to be in a sauna for 30 minutes?

Taking a sauna for 30 minutes is proven to have excellent health benefits. However, if your body starts feeling discomfort after spending 10 to 15 minutes, you should stop taking the sauna bath, as overdoing it might lead to dehydration.

Should you shower after the sauna?

After taking a sauna session, you should not instantly take a shower. Rather, let your body cool down naturally and then take a shower.

Can I bring my phone to a sauna?

Bringing a hardware device or smartphone inside a sauna is not suggested, as the temperature inside the sauna may damage your device. Moreover, the main purpose of taking a sauna is to destress your mind, so it would be great not to take any smart devices along with you in a sauna.

Should you drink water in the sauna?

The body tends to lose moisture inside a sauna through sweating, so it is strongly recommended to drink enough water to compensate for the water loss.

What are the disadvantages of saunas?

Sitting in a sauna for too long results in severe dehydration that might lead to kidney failure, low blood pressure, dizziness, seizures, and heart stroke.

What do I wear to a sauna?

It is recommended to wear something as light as cotton inside a sauna. You may wear an oversized t-shirt in which your body can breathe and feel comfortable.

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