Sauna bathing, done right! This is how it positively affects health.

When temperatures drop, many long for cozy warmth and a retreat for body and mind. Sauna bathing offers just that: a combination of soothing relaxation and health benefits that prepare the body for the cold season and carry it through the winter.

From strengthening the immune system to improving skin health, sauna bathing is a holistic ritual that promotes well-being and regeneration. But to fully reap the health benefits, there are a few basic rules to follow.

What is the purpose of sauna bathing?

Sauna bathing is much more than a relaxing ritual. Overall, the skin is cleansed, and cell regeneration is stimulated, as the heat encourages sweating and the removal of toxins through the skin. It promotes circulation, reduces stress hormones, and strengthens the cardiovascular system.

At the same time, the alternating warming and cooling of the body supports the immune system , enabling better prevention of colds. Muscle tension also dissolves due to the warmth, which is particularly beneficial after a long day at work or a workout.

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© Filipp Romanovski

The duration of a sauna session should vary between eight and a maximum of 15 minutes.

How to take a sauna?

The classic sauna session is divided into several phases:

• Preparation: Sauna bath one to two hours after a meal, shower warm before the sauna and dry off, as dry skin sweats faster.
• Sauna session: Lie or sit relaxed on the second or third bench (keeping your feet at seat height). The duration varies between eight and a maximum of 15 minutes. Sauna beginners should start with shorter sessions (eight minutes) on the middle benches. Important: Breathe calmly and relaxed. Before leaving the sauna, sit upright for about two minutes.
• Cooling down: After the sauna session, first go into the fresh air to cool down the airways – this is also called air bathing. Duration: not until shivering. Then pour cold water over, from the outside to the heart area, or step into the plunge pool.
• Rest phase: Relax for about 20 minutes after each session to stabilize the circulation. A warm foot bath (four to five minutes) and another cold pour with a subsequent foot warming bath are also recommended here.

Usually two to three sessions suffice to enjoy the positive effects of the sauna.

How often should you use the sauna?

One to two sauna sessions per week are considered optimal. “The effects of the sauna bath, such as the improved reaction of blood vessels to cooling, last for about a week,” according to the introduction “Everything about sauna bathing” by Dr. med. I. Fritzsche and W. Fritzsche.

This means a significant protection against colds, flu, and influenza if you bathe regularly every week. “Overall, a weekly bathing rhythm is in harmony with other processes in the body that occur rhythmically.” Those who regularly use the sauna also benefit from better stress management and increased resistance.

© Ron Lach

The alternation between heat and cold challenges the circulatory system and strengthens the blood vessels.

How does a sauna bath affect the body?

In the sauna, alternating warm and cooling stimuli act on the body, bringing with them a variety of effects. “The body responds to intense heat by dilating the blood vessels in the skin and secreting sweat,” according to the introduction.

And further: “The blood vessels in the entire skin organ dilate, and blood stores are emptied. The circulating blood volume becomes larger and flows faster.” During the cooling phase, the increased body temperature should be regulated back to its normal value of 37 degrees. At the same time, the oxygen content of the blood also increases.

The intense heat relaxes the muscles , while sweating cleanses the skin. At the same time, the cardiovascular system is trained: the alternation between heat and cold challenges the circulatory system and strengthens the blood vessels. Many sauna-goers also report a feeling of deep relaxation and mental clarity after sauna sessions.

Why shouldn't you drink while in the sauna?

In some wellness hotels, the staff is already waiting at the entrance of the sauna with a glass of water. This is not necessarily advisable. The human body is set up so that ingested liquid passes through the gastrointestinal tract quite quickly and is absorbed into the blood.

“The withdrawal of water and, as has been proven, ‘waste products’ would not occur if the blood received its water replenishment from the intestines, namely through the ingested liquid.” So, you pay for the drinking habit with the renouncement of detoxification – and that would be a shame. It's better to drink in peace after the last session and opt for mineral-rich drinks like still water or herbal teas.

Is the large fluid loss concerning?

During a bath with three sauna sessions, an adult's body loses between half and 1.5 liters of fluid. “Blood tests have shown that the excreted fluid mainly comes from the blood, which becomes temporarily thickened as a result.”

However, the body wants to keep the composition of the blood as constant as possible and draws water from the tissues contained in fat, connective tissue, and muscles. This is why, for example, water retention disappears over the course of a sauna session and metabolic waste is excreted. This also benefits people with obesity because their tissue contains not only more fat but also more water.

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© Freepiks

After sweating, get some fresh air – the body needs oxygen.

Proven sauna rules

• Preparation: Never sauna on a full or empty stomach.
• Timing: Allow plenty of time and arrive relaxed to avoid stress.
• Health check: Do not use the sauna with the flu or a cold, consult a doctor if you have pre-existing conditions such as heart problems or high blood pressure.
• Cleanliness: Always use a towel as a base.
• Quietness: Do not disturb other sauna guests, no gymnastics, no ‘sweat scraping’, it strains the circulation and others.

Tips for sauna beginners

Anyone who saunas for the first time or is just starting to build a routine should get used to the heat slowly. Because some bodies need a "getting used to" period. It's not the level of temperature, but the time that stresses the heart. "Go up to the middle bench. If you stay completely calm, don't move around or talk, eight to ten minutes there is quite safe."

Don't forget fresh air after sweating, because the body needs oxygen. Inhale relaxed and exhale vigorously, that cools the respiratory tract. After the air bath, a cold wash is absolutely necessary. It's best to start here by letting cold water run over your hands, forearms and upper arms as well as over your feet, legs up to the thighs and especially the face. Gradually, you can then also withstand the cold water on the chest and back.

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