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It is recommendable to take a sauna after exercise, particularly sport, however it is
advisable to rest for 15 to 30 minutes to ensure that your body can react to the heat
without any problem.
Do not take the sauna during digestion or when excessively hungry. The ideal way
is to take the sauna 2 to 4 hours after your last meal. Avoid alcohol and heavy meals
before and during the sauna.
Before entering the sauna, have a hot soapy shower and dry yourself well. People
with cold feet should put them into hot water 4-5 minutes before the sauna.
Metal objects should not be taken into the sauna.
Place a towel where you plan to sit, both for hygienic reasons and because the
bench may be very hot. Lie down or sit down with your feet over the seat ensuring that
your entire body is at the same height.
It is recommended that the sauna temperature is between 80ºC and 90ºC. Stay in
the sauna between 8 and 12 minutes, the recommendation being not to exceed 15
minutes.
To increase humidity, water is thrown over the stones; however, it is worth bearing
in mind that you should only remain in the sauna whilst it is pleasant to do so.
Before leaving the cabin, sit with your legs hanging over the bench and stand up
gradually.
When leaving the sauna, it is recommendable to remain outside the sauna for a few
minutes (without getting cold). Then proceed to have a cold shower directing the jet of
water from your arms and legs to the centre of your body. Refreshing yourself and resting
are the two essential elements when taking a sauna.
After the first session, repeat the sauna once or twice and the cold shower. Do not
extend the session to more than 15 minutes or make more than three visits.
When perspiration reaches its maximum point you can hit yourself with the bundle
of birch branches referred to as vitha. It is not essential to do so, however it opens the
pores and this increases the cleansing effect.
After the last sauna, taking a cold shower and resting for a few minutes is
fundamental to avoid sweating when getting dressed and to avoid colds. Do not have a
hot shower after a sauna, or place wraps over yourself to continue sweating or suddenly
change from a hot sauna to a cold atmosphere. Do not carry out physical exercise after
the sauna either.
Do not drink liquids during the session. Afterwards, juices or water is the most
recommendable as well as waiting a minimum of an hour before eating. Do not carry out
physical exercise in the sauna cabin either or speak excessively.
When children are present, the sauna must be between 65ºC and 70ºC and the
showers lukewarm. Children must always be accompanied and their reaction monitored at
all times.
The sauna can be dangerous for those with specific cardiac illnesses. If suffering
from circulation problems (especially in your legs), do not stay in the sauna for more than 5
minutes. Those with heart complaints or high blood pressure must avoid swimming in cold
water after leaving the sauna. Older people should cool down in the air and not with water.
Do not use the sauna if you are pregnant.
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How to use a Sauna
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