How to Use the Sauna & 15 Starter Tips for an Optimal First-Time

Consider stepping into a sauna, expecting a blissful escape, only to find yourself uncomfortably hot and unsure of what to do next. Using a sauna for recovery sounds simple, but without the proper knowledge, it can backfire. This guide will help you use the sauna properly to get the most out of your experience, avoid common mistakes, and enjoy the relaxation and health benefits you deserve.

With the GoPolar sauna app, you’ll have a handy tool to ensure you’re making the most of your sauna time.

What is a Sauna?

A sauna is a heated room designed to help you sweat and relax. Temperatures typically range from 150°F to 195°F (65°C to 90°C). Saunas often feature unpainted wood interiors and temperature controls. They may also include rocks that absorb and emit heat. Pouring water on these rocks creates steam, adding to the experience. 

Exploring the Different Types of Saunas

Saunas are ingrained in many cultures, from Finnish outdoor saunas to Korean jjimjilbangs. You’ll find dry, steam, and even the latest infrared saunas, each offering unique benefits. A deep, healthy sweat from these options can relieve stress, reduce muscle tension, and promote relaxation. 

Dry, Steam, and Infrared: The Main Sauna Types

Dry saunas get heat from fire, hot stones, gas, or electricity. Steam saunas generate steam by pouring water over the heating element. Infrared saunas, on the other hand, use infrared heaters to emit light, delivering radiant heat absorbed by your skin. There are even hybrid saunas that combine these types.

The Ins and Outs of Infrared Saunas

Infrared saunas are different. They deliver direct heat via infrared light and operate at lower temperatures than their dry and wet counterparts. This means you get a gentler experience while still reaping many benefits.

Near vs. Far Infrared: What’s the Difference?

Far infrared saunas generate longer wavelengths that penetrate deeper into the skin for more effective therapeutic benefits. Near-infrared saunas use shorter wavelengths that stay closer to the surface. While both can be beneficial, far infrared offers a more intense experience.

Full-Spectrum vs. Infrared Saunas: How Do They Compare?

Full-spectrum saunas combine both near-infrared and far-infrared light to produce heat. This gives you a more intense and beneficial therapeutic experience than infrared saunas that only use one type of light. Full-spectrum saunas can also help detoxify by releasing chemicals from fat cells through sweating.

What Happens in the Body During a Sauna Session?

Sweating It Out: How Sauna Sessions Transform Your Body

Heat a sauna, and you'll find a fascinating symphony of physiological changes. As you sit in the heat, your core body temperature rises, activating thermoregulatory pathways managed by the hypothalamus and central nervous system. 

This triggers the autonomic nervous system, leading to a cascade of effects: increased heart rate, skin blood flow, cardiac output, and sweating. The sweat then evaporates, cooling your skin and helping maintain temperature homeostasis. This thermoregulatory process is critical to the sauna's benefits, regardless of whether you're using a dry or steam sauna.

Heart-Pounding Benefits: Saunas Boost Circulation

During a sauna session, your heart rate can soar to 100 to 150 beats per minute, comparable to moderate exercise. Blood vessels widen, leading to improved blood circulation and flow. This increased circulation can enhance athletic performance and stamina. Plus, the release of growth hormone can surge by as much as 200 to 300 percent, further supporting these benefits.

Feel-Good Factors: Endorphins and Relaxation

As your body adjusts to the heat, it releases endorphins—those 'feel-good' chemicals that promote a relaxed, euphoric feeling. This endorphin rush can help reduce stress and improve your overall mood.

Cellular-Level Effects: Metabolic Changes and More

Sauna therapy sparks a series of metabolic changes on a cellular level. Whole-body thermotherapy can boost the production of heat shock proteins, reduce oxidative stress and inflammation, and increase nitric oxide bioavailability. These changes can improve insulin sensitivity and positively influence various endothelial-dependent vasodilation pathways.

Immune System Boost: Saunas and Health

While more research is needed, some studies suggest that sauna use can offer immune system benefits. Heat exposure may enhance your body's adaptive hormesis mechanisms, similar to exercise, and improve your overall health and resilience.

Related Reading

• Steam Room vs Sauna
• Sauna Before or After Workout
  
• Benefits of Sauna After Workout
  
• How Long Should You Sit in a Sauna
  
• Dry Sauna Benefits
• Low HRV Symptoms
• Cryotherapy vs Cold Plunge
• Huberman Cold Plunge
• Does Cold Plunge Burn Calories
• How Long Should You Stay in a Sauna
• Cold Plunge Water Temp
• How Long to Cold Plunge
• Best Time to Cold Plunge
• DIY Cold Plunge
• Cold Plunge Before or After Workout
• Cold Plunge Benefits
• How to Cold Plunge
• Does the Sauna Help You Lose Weight

Proven Clinical Health Benefits of Sauna Use

Sauna: The Stress Melter

Saunas are a powerful ally against stress. A 2020 review confirms that heat exposure can evoke physiological responses that regulate stress hormones. This helps you unwind and promotes better sleep. In a survey, 83.5% of people who used saunas once or twice a week reported improved sleep afterward.

Sauna: A Pain Relief Powerhouse

If you're dealing with chronic pain from arthritis or fibromyalgia, saunas offer relief. As Dr. Chen explains, increased body temperature relaxes muscles and improves circulation, temporarily easing pain sensations. Regular sauna use can be a soothing addition to your recovery routine.

Sauna: Your Heart’s Best Friend

Saunas are great for your heart. A 20-year study of 2,315 middle-aged men showed that regular sauna sessions (one to seven times weekly) reduced the risk of cardiac events and all-cause mortality. The more frequently the sauna is used, the better the outcomes are. Another study found similar results after following sauna effects in men and women for 15 years.

Sauna: Breathe Easy

Sauna therapy can improve respiratory health by humidifying airways, promoting bronchodilation, and reducing airway inflammation. A 20-year study of 1,935 middle-aged men found that regular sauna use was associated with a reduced risk of acute and chronic respiratory conditions like COPD, asthma, and pneumonia. However, more research is needed to confirm these findings in other populations.

Sauna: Inflammation Fighter

Regular sauna use can help reduce chronic inflammation, which is linked to heart disease, arthritis, and cancer. An 11-year study of 2,269 men aged 42 to 61 found that four to seven sauna sessions per week resulted in reduced systemic inflammation. While more research is needed, these results are promising.

Looking to optimize your cold plunge or sauna routine? Our cold plunge app is the go-to resource for tracking your sessions. With GoPolar's cold plunge app, you can monitor your heart rate, see trends, and track your scores in our leaderboard community. Download our cold plunge app for free today!

How to Use the Sauna for Recovery

Sauna for Recovery: A Finnish Secret

Saunas aren't just for shedding those last few pounds before a fight. They’re a powerful tool for recovery, something the Finnish have known for generations. By raising your heart rate and core temperature, saunas push you into a mild stress state. 

This can be especially helpful during intense training when your body’s in overdrive and struggling to recover. When your parasympathetic system is burnt out, you can experience fatigue, lack of motivation, and low heart rates. Saunas gently nudge your body’s adaptive mechanisms, helping you bounce back without more physical stress. 

When Not to Jump the Gun

While reaching for the sauna might seem like a quick fix, it’s not always the answer. Overusing recovery methods can hinder progress. Stress isn't the enemy; it's essential to getting fitter. If you’re constantly hitting the sauna to recover, you might need to rethink your training load. Pay attention to your body’s cues, and only use the sauna when required. Keep an eye on your recovery score and HRV trends to know when to hop in. 

Sauna Protocol: The Ultimate Recovery Method

Follow this old-school Russian method for the best results: Preheat the sauna to at least 200°F. Stay in until you start to sweat, then take a lukewarm shower for a few seconds. Sit, relax, and return to the sauna for 5-10 minutes. Take a cold shower for 30 seconds, then relax again. Go back to the sauna for 10-15 minutes, then repeat. Finish with a warm shower and chill for 5-10 minutes. This method manipulates your body temperature to stimulate your sympathetic and parasympathetic systems.

Related Reading

• Best Time to Sauna
• Dry Sauna vs Wet Sauna
• Andrew Huberman Sauna
• Sauna or Steam Room First
• How Long to Sit in the Sauna After a Workout
  
• Sauna Skin Benefits
  
• Can You Sauna Everyday
• Does Sauna Reduce Inflammation
• Sauna Before or After Cold Plunge

Sauna Risks and Precautions

Understanding Sauna Risks and Who Should Be Careful

Saunas are a popular way to unwind and recuperate, but they're not for everyone. The heat can reach up to 185°F, and skin temperature can soar to about 104°F in minutes. While the average person will sweat about a pint during a short session, your pulse can jump by 30% or more. Most of the extra blood flow is directed to the skin, which can divert blood from internal organs. This has unpredictable effects on blood pressure, causing it to rise and fall in others.

People with certain health conditions should be cautious. If you have uncontrolled high blood pressure or heart disease, check with your doctor before using a sauna. Those with multiple sclerosis or specific cardiovascular conditions should also speak with a healthcare provider. The high heat and humidity might exacerbate these issues.

Pregnancy is another factor to consider. High temperatures can harm the developing fetus, especially in the first trimester. If you have respiratory conditions like asthma, consult a healthcare professional. The heat and humidity can be asthma triggers for some.

Safety Tips for Sauna Use

Before you hit the sauna, keep these precautions in mind. Avoid alcohol, as it can increase the risk of dehydration and interfere with your body's ability to regulate temperature. Limit your time in the sauna to 10 to 20 minutes to prevent overheating and dehydration. Infrared saunas can be longer, though, lasting 20 to 45 minutes.

Stay hydrated by drinking plenty of fluids before, during, and after your session. If you're feeling unwell, have a fever, or are recovering from an illness, skip the sauna. Saunas can put extra stress on your body, and using them when you're sick might worsen your condition or delay recovery. Supervise children closely, as there are no established safety guidelines for sauna use in kids. They may not regulate their body temperature as effectively as adults.

Saunas can be a great way to relax and recover, but they're not without risks. If you have any medical conditions or are pregnant, consult a healthcare professional before using one. Take precautions to stay safe, like avoiding alcohol, limiting your time in the sauna, and staying hydrated. If you're sick, skip the sauna until you're feeling better. And always supervise children closely in the sauna.

How to use a Traditional Finnish sauna

Prepare Before You Enter

Start by hydrating with one or two glasses of water. Then rinse off in a shower to clean your skin and prime your body for sweating. This prep step is crucial for maximizing your sauna experience.

First Sauna Session: Dry Heat

Enter the sauna and let the dry heat work its magic for up to 10 minutes. Breathe deeply and relax as the warmth begins to penetrate your muscles. This initial session concerns getting comfortable with the heat without adding steam or humidity.

Cool Down and Refresh

Exit the sauna and take a quick shower to rinse off the sweat. This will help lower your body temperature. Grab a refreshing drink like a glass of water to maintain hydration. Allow yourself to relax and enjoy the cooling process.

Second Sauna Session: Add Steam

It’s time for round two. Re-enter the sauna and add a spoonful of water to the rocks to create steam. This increases the humidity and offers a different kind of heat experience. If you have a vihta, gently use it to massage your skin. This practice can help reduce muscle tension and improve circulation.

Thorough Wash and Cooling

Exit the sauna again and take another shower. This time, wash your body thoroughly to remove any remaining sweat and impurities. Rehydrate with another drink to keep your fluid levels up.

Final Sauna Session: Savor the Heat

For your last session, return to the sauna for about 10 minutes. This is your last chance to relax fully and enjoy the benefits of the heat. Your body is acclimated by now, and you can sit back and let the warmth envelope you.

Ultimate Cool Down

Finish off with an invigorating cool-down. Whether you choose a cold plunge in an outdoor pool, rolling in the snow, or a chilly indoor shower, this step is essential for recovery. It will cool your body and bring your heart rate back to normal.

Rest and Rehydrate

Lie down and rest as long as you need to. This relaxation phase is crucial to recovery. Drink at least one full glass of water and consider having a light snack to replenish your energy. Only dress and leave once you feel completely cooled down and your sweating has stopped.

Know Your Limits

If you start to feel unwell, sick, dizzy, or have a fast heart rate that doesn’t slow down after exiting the sauna, stop immediately. Safety always comes first.

Looking to enhance your sauna experience? Download our cold plunge app for free today to level up your cold plunge and sauna sessions with our tracking features and the GoPolar community leaderboard.

6 Starter Tips to Optimize Your First Sauna Session

1. Stay Hydrated: The First Step to Sauna Success

Before entering the sauna, grab some water. Saunas make you sweat; you can lose up to a pint of fluid in a single session. Hydration helps your body sweat and recover. Aim for at least two glasses of water. If you want, try light tea or fresh juice. Stay away from sugary drinks and diuretics like carbonated beverages, caffeinated drinks, and alcohol. They’ll just make you more dehydrated.

2. Rinse Off: A Quick Pre-Sauna Ritual

Before you enter the sauna, take a quick shower. This isn’t about getting squeaky clean—it’s about rinsing off dirt and oils. A quick rinse with clean water will do the trick. You can use a mild loofah or exfoliator if you’d like. Rinsing off will help your skin stay moist, and it’ll get rid of any lingering scents and oils. Those scents can get much more robust in the humid sauna, so be considerate of others and take a quick rinse. Plus, it’ll help your pores open up and let you sweat more effectively.

3. Dress Down: What to Wear in the Sauna

Saunas are traditionally experienced in the nude, but you can wear swimwear if that’s more comfortable. Just remember, no jewelry or phones are allowed in the sauna. High heat and metal don’t mix well, and you don’t want to damage your phone. Bring a towel to sit on for sanitary reasons.

4. Start Slow: Your First Sauna Session

If you’re new to saunas, start with a short session. Ten to twelve minutes is a good place to start. If you feel unwell, step out and cool off before going back in. Don’t try to tough it out. You can gradually increase your time as you get used to the heat. Just remember, thirty minutes is the max for a single session. For your first cool-down, avoid extreme activities like cold showers. Stick to a mild shower and drink something refreshing like juice, coconut water, or plain water.

5. Repeat: The Sauna Cycle

After you’ve cooled off, you can head back into the sauna for a second session. Two sessions are a great starting point for beginners. If you’re feeling adventurous, try ladling water onto the heated sauna rocks to create steam. You can also use vihta or birch twigs to tap your skin gently. This traditional Finnish technique promotes muscular relaxation and supple skin.

6. After the Sauna: Recovery and Relaxation

After your sauna session, it’s time to rehydrate. Drink water or something with electrolytes. Your body temperature will be elevated, so take a cold shower or jump into a cold plunge pool to cool off. A cold plunge can help with weight loss and alertness. 

You’ll also want to replenish with a light snack. Salty snacks like cheese or pretzels can help replace the sodium you lose while sweating. Fruit like Granny Smith apples can help, too. Choose breathable clothing to wear after your sauna session, and take some time to relax.

How Long Should I Stay in a Sauna?

Getting Started: Sauna Time for Beginners

If you’re new to saunas, take it slow. The American College of Sports Medicine and the American Sauna Society suggest a brief session, aiming for just 5 to 10 minutes. This lets your body adapt to the heat without overwhelming your system; it’s like testing the water before diving into the deep end. This cautious approach helps prevent overheating and dehydration, both real risks if you stay too long.

Post-Workout Cool Down: Timing Your Sauna Session

After a workout, your body needs time to stabilize. Give yourself at least 10 minutes to cool down before entering the sauna. This pause is crucial. It allows your heart rate and body temperature to return to a safer level, reducing the strain on your cardiovascular system.

Maximum Time Limit: When to Step Out

Even seasoned sauna users should be mindful of their time. To stay safe, keep sessions under 15 minutes. This is a crucial recommendation to prevent dehydration, a common issue if you overstay. While some experienced folks might push it to 15 or 20 minutes, especially in social settings, it’s wise to err on the side of caution.

The Finnish Way: Listen to Your Body

The Finnish, who knows a thing or two about saunas, offer a simple guideline: leave when you feel hot enough. This intuitive approach emphasizes relaxation over a strict timetable. You’re not there to endure; you’re there to unwind. Pay attention to your feelings; don’t hesitate to step out when it’s time.

Related Reading

• Sauna Benefits for Athletes
• Sauna Tips
• Dry Sauna vs Infrared Sauna
  
• Does Sauna Detox Your Body
  
• Can You Bring Your Phone in a Sauna
• How to Track Time in Sauna

Level Up Your Cold Plunge and Sauna Sessions Today With GoPolar's Free Cold Plunge App

What's the real benefit of sauna sessions? When you step into a sauna, your body responds like you’ve just sprinted. Your heart rate increases, blood vessels dilate, and blood flow improves. This helps with muscle recovery by reducing soreness and promoting relaxation. Saunas also trigger the release of endorphins, those feel-good hormones. It's not just about feeling warm and cozy; saunas offer real physiological perks that aid recovery.

GoPolar: Your Ultimate Sauna Companion

Ever wondered how to make the most out of your sauna sessions? GoPolar is your go-to app for tracking and enhancing your recovery routine. With it, you can monitor your heart rate, log your sessions, and even find the best spots for recovery in your area. Want to see how you stack up against others? Check the leaderboard and join a community as passionate about recovery as you are. GoPolar is more than an app; it's your partner in optimizing your sauna experience.

Sauna Session Tips: Get the Most Out of It

How do you prepare for a sauna session? Hydration is key. Drink water before and after to help your body handle the heat. At first, keep sessions short, around 10 to 15 minutes, and gradually increase the time as you adapt. Listen to your body; if you start feeling dizzy or uncomfortable, it's time to step out. Cool down afterward with a cold shower or plunge. This contrast therapy can enhance recovery by improving circulation and reducing inflammation.

Are you looking to enhance your sauna experience? Download our cold plunge app for free today to level up your cold plunge and sauna sessions with our tracking features and the GoPolar community leaderboard.

‍