How to Use a Sauna Properly

Many men and women have at least once wondered how to sauna safely without harming their health. The procedure can be dangerous if done incorrectly, so it is recommended to study all existing stages of the process and the smallest details. Only then can you visit the sauna without any health damage.

There are two main restrictions to consider before starting a sauna session. First, it is not advisable to eat within two‑to‑three hours before the sauna. You don’t need to fast, but avoid heavy meals. Second, doctors do not recommend consuming alcoholic drinks before a sauna, as this can adversely affect your health.

Preliminary Stage: Washing Area

Begin by rinsing your body under a shower. This step warms the body, so the water temperature should be between 36 °C and 38 °C. Skipping this can expose you to the extreme heat of the sauna, which may cause serious health problems. Do not use a washcloth or soap; simply stand under running water. Soap removes the protective lipid layer from the skin, leading to dryness.

Do not wet the hair on your head while showering, otherwise you risk a heat shock in the sauna. To prevent this, wear a special sauna hat made of linen, cotton, and natural wool. Wet the hat before putting it on to keep the head cool. After completing these steps, you may calmly enter the sauna area. Typically, a person makes several sauna entries—about five to seven—each differing in duration and heat level.

Adapting to High Temperature

The first sauna entry allows your body to adapt to the unfamiliar heat load. Your body should be fully warmed after the shower. Usually, a birch or oak whisk (venik) is not used at this stage, but bring it with you so it can be heated later. The fragrant leaves calm the nervous system.

The optimal temperature for the first warming is 60 °C, which is maintained on the lower tier of the sauna. Lie on the first bench and relax. After a few minutes you will notice an increased heartbeat, reddening of the skin, and sweating—signs that your body is beginning to adapt. If you wish, you can move to the upper tier for further heating. The first session should not exceed three to ten minutes, otherwise you may harm yourself.

Second Entry

After successful adaptation to high temperatures, you can proceed to the second stage. This visit is longer, lasting ten to fifteen minutes. During this time you can sweat thoroughly and receive a massage with a special whisk. The procedure is much more effective when done with a partner. The person being sauna‑ed should lie on a bench or shelf, after which the whisk massage can begin.

The sauna‑goer should perform the following massage maneuvers to relax and enjoy the experience:

• Swishing – make sweeping motions with the whisk toward the person in the sauna.
• Shaking – shake the oak whisk near the ceiling, where the air is hottest, then press the warm twigs against the lower back, feet, and shoulder blades.
• Striking – give light, brisk taps on the back, legs, and buttocks, i.e., across the skin.
• Stroking – gently glide the whisk twigs over the whole body.
• Patting – alternate gentle strokes with light strikes using the whisk.
• Compression – place the whisk on the skin and hold for five‑six seconds.

Do not stand up immediately after the massage. Remain lying down for a few minutes, then slowly get up and exit the sauna.

Subsequent Sauna Entries

Most sauna‑goers repeat the process five to seven times. Each subsequent entry features a higher temperature and a longer stay. Adjustments depend on personal sensations; never force yourself to stay longer than comfortable. The maximum duration per session is twenty to twenty‑five minutes. If you feel dizziness, stop immediately to avoid fainting. Medical professionals advise against sauna use if you have any illnesses, as the procedure can worsen existing symptoms.

Before sauna‑ing, it is advisable to undergo a medical examination, because the practice can cause serious harm if done improperly. Today, many people choose to spend their free time in the sauna, as a well‑executed session benefits the skin, the whole body, and provides a great opportunity to gather with family or friends.