How To Have The Perfect Sauna Session

CMW is a large-scale manufacturer and exporter of sauna rooms that integrates production and sales. Our sauna rooms consistently maintain excellent quality and also possess a professional quality management system certification for sauna equipment production. We provide products to various customers, including households, hotels, fitness centers, etc. Sauna rooms not only promote blood circulation in the human body through high-temperature steam, help eliminate toxins from the body, relieve physical fatigue, and allow people to relax their minds and bodies after a busy day, but also bring a warm and comfortable experience in cold seasons. They are an ideal choice for improving the quality of life and health index. And we're always committed to quality!

Pre-Session Preparation

Your body will have a range of reactions when taking a sauna. Your pulse rate will increase. Your heart will pump more blood. There will be sweat – a pint on average. To prepare yourself for what’s to come, complete the following prior to your next sauna session.

Drink plenty of water

Because of the temperature and humidity, you will likely sweat a lot while saunaing. To avoid dehydration, drink plenty of water (at least two more glasses than usual) a few hours before entering. Proper hydration will help your pores open up and will encourage your body to sweat even more, which is exactly what you want to happen. If you exit thirsty, you likely didn’t drink enough before so you’ll want to fix that for next time.

Do not drink alcohol before. This lowers your blood pressure and could make you dizzy.

Rinse off in the shower

Take a warm shower just before your sauna session so you don’t bring any dirt in. It also helps to open your pores and relax your muscles. But remember to dry completely off to sweat more quickly.

Have two towels handy

You’ll use one during and the other upon exiting.

Remove all jewelry

This includes everything, especially necklaces, rings and earrings. The high temperature could heat the metal and burn your skin.

Leave the tech behind

Cellphones, smart watches, fitness trackers should all be left out. The warm environment can damage the hardware. Besides the point, you’re supposed to be relaxing!

In-Session Execution: Master the Art of Heating and Cooling

Initial adaptation

When entering the sauna, start with a lower temperature or shorter duration to allow the body to gradually adapt. For beginners, it is recommended to stay in a 70 - 75°C environment for 5 - 10 minutes; experienced users can gradually increase the temperature to 80 - 90°C and stay for 15 - 20 minutes.

The sitting or lying position should facilitate the even circulation of heat: for initial adaptation, choose the lower layer seats with lower temperatures; for those who want a stronger heat sensation, select the upper layer seats. Be careful not to cross your legs or arms, as this may impede blood circulation and affect the even distribution of heat.

Traditional steps

• Function: Watering on the sauna stone will generate steam, increase humidity, enhance the feeling of warmth, and help open pores.

• Correct operation: Use a long-handled spoon to pour a small amount of cold water (50 - 100 milliliters) onto the hot stone each time. Do not use hot water; otherwise, it may cause the stone to crack.

• Frequency adjustment: You can choose according to your personal preference. Some prefer dry saunas (without watering)， while others like to add steam occasionally， but avoid excessive watering to prevent excessive humidity that may cause breathing difficulties or overheating of the body.

Cooling phase

Why it's important: Once you've finished a heating round in the sauna, cooling down properly is super crucial. It's not just about staying safe; it also helps you get the most out of the sauna. Cooling your body brings down your temperature, makes your blood vessels narrow (which balances out the widening that happened because of the high heat), and gets your blood flowing better.

According to Finnish tradition, it’s customary to jump right into a cold lake after the sauna. If you have that at your disposal, go for it! If not, a cold shower serves as a strong substitute. The objective is to bring your body temperature down to the normal range while improving blood flow.

You can also simply step out into cooler air to help bring down your temperature slowly.

Post-Session Care: Extend the Benefits and Ensure Recovery

Hydration

Drink 500 - 750 ml of water or sports drinks to replace sweat loss. Herbal teas like mint or chamomile are also good—they calm you down.

Don't gulp water; sip slowly for better absorption. Skip sugary drinks—they make dehydration worse.

Rest and Relaxation

Avoid hard activities (gym, lifting) for 30 - 60 minutes after the sauna.

Find a quiet spot to sit or lie down. Read or do deep breathing to help your body recover and feel relaxed.

Skin Care

Clean your skin with gentle soap to remove sweat and dirt. Saunas open pores and release toxins, so this is key.

After cleaning, use moisturizer to replenish skin oils and fight dryness from sweating.

If you have sensitive skin, skip harsh exfoliators after the sauna—your skin is extra delicate then.

Tips for Incorporating Saunas into Your Self-Care Routine

Ready to make saunas a part of your self-care ritual? Here are some self-care tips to help you get started:

Take It Slow at First

If you've never been in a sauna before, start with short stays. Then, as your body gets used to the heat, you can slowly make your sessions longer.

Keep Drinking Water

Before and after you go in the sauna, drink lots of water. This helps you stay hydrated and also helps your body get rid of toxins.

Make It Nice and Calm

To make your sauna time better, you can play calming music, use essential oils, or have dim lights. That way, it feels like you're at a spa.

Pay Attention to Your Body

When you're in the sauna and after you get out, notice how your body feels. If you start to feel dizzy or uncomfortable, listen to your body and take a break.

Do It Regularly

Using the sauna often lets you get the most benefits. Try to go at least two or three times a week. That way, you'll really notice a difference in how well you feel.

Overall, to have an amazing sauna experience, you need to take into account the preparation, operation process, self-care and safety matters. If you can follow the good methods recognized by the industry - such as rehydrating before the sauna, having a good rest after it, controlling the heating and cooling rhythm, and adhering to safety requirements - then what was originally just going to be a simple sauna session can become an experience that nourishes both the body and mind, and is particularly beneficial. Whether you prefer the "loyly" style (the traditional wood-fired sauna where water is splashed onto the hot stones to create steam) or the modern infrared sauna, as long as you master these key points, you can fully realize the benefits of this long-standing health preservation method.