USE OF SAUNA

BEFORE THE SAUNA (Preparation phase)

• First of all, the complete undressing in the dressing area of the sauna facility
• Use the toilette if necessary
• Take a shower and then dry off
• If necessary, take warm footbath

IN THE SAUNA

• After entering the sauna, select the place that you want, e.g. on the middle or upper bench, and sit completely on the towel that you brought along (spread out).
• If there is enough room, first of all lay down; otherwise sit with your legs drawn up slightly.
• Add water if necessary, whereby you should be in the pre-sweat phase for 5 – 10 minutes before adding water, enjoy adding the water as a “climax” for approximately 6 – 8 minutes, and then possibly go into a post-sweat phase for 1 – 2 minutes.
• Usually, the time spent in the sauna (Finnish sauna) is approximately 10 to 15 minutes as a rule.
• You should spend the last 2 minutes sitting upright.
• Leave the sauna quietly please not when the water is added).

AFTER THE SAUNA (Cool-down phase)

• Spend approximately 2 minutes in fresh air to fill up with oxygen and to cool the respiratory tract.
• Cold water applications: e.g. cold water shower, flood shower, or Kneipp hose and possibly a plunge bath. The cold water applications cause the skin to cool.
• Hot footbath: Put your feet into ankle-deep hot water that is approximately 40°C. By the blood vessels expanding, the internal heat can pass to the outside through increased circulation to the skin resulting in the body cooling down.
• If necessary, take a quiet break.
• A round in the sauna includes the warm-up phase and the cool-down phase, whereby the cool-down phase (possibly with a quiet break) should take just as long as the warm-up phase. Usually, one round in the sauna (1st) is followed + (2.) by up to 2 more rounds in the sauna with the same order of events.

TIPS FOR SAUNA BATHING

• Before taking a sauna, don’t eat any heavy meals. But also don’t go into the sauna with a growling stomach.
• In case of chronic illnesses, it is absolutely necessary to get the consent of your family doctor in advance.
• Sauna bathing (taking a sauna) should be avoided,
  • in a clear case of illness
  • in case of chronic illnesses such as
    • serious heart disease
    • serious lung diseases
    • infections
    • high blood pressure
    • kidney disease
    • epilepsy
    • thyroid hyperfunction
  • at the beginning of an existing cold, influenzal infection, … (On the other hand, taking a sauna regularly is idea as a preventative measure against colds.)
• Always entre the sauna dry (dry off in advance if necessary).
• During the warm-up phase (in the sauna), don’t cool the body with ice.
• A round in the sauna (especially in the warm-up phase in the sauna) should only last as long as it feels good.
• A plunge-bath (in the cool-down phase) should be avoided by people with high blood pressure or a weak heart.
• The cool-down phase should take at least as long as the warm-up phase.
• When taking a sauna, nicotine and alcohol are considered to be taboo.
• Don’t do any sports activities between sauna rounds. This would stress the heart and circulation unnecessarily.
• To provide positive support to purification of the body, you should give your body sufficient fluids after the last round in the sauna. The loss of fluids should be compensated for with water and/or fruit juices, for example.
• After sauna bath we recommend a quick shower without shower gel or soap, and afterwards if necessary apply some moisturizing lotion.