Hot Sauna

Information about the hot sauna.

Hydration & Preparation

Before entering a sauna, drink plenty of water to stay hydrated, as sweating will cause fluid loss. Avoid heavy meals or alcohol beforehand, as they can affect circulation and increase dehydration. It’s also helpful to take a warm shower before entering to open your pores and prepare your body for heat.

Heat Exposure & Duration

Start with shorter sessions (5–10 minutes) if you're new to sauna use, gradually increasing to 15–20 minutes as your body adapts. Listen to your body—if you feel dizzy or overly fatigued, step out and cool down. Taking breaks between sessions and alternating with cool exposure, like a cold shower or plunge, can enhance circulation and recovery.

Cooling Down & Aftercare

After your sauna session, allow your body to cool down gradually by stepping into fresh air or taking a lukewarm shower before a full cold plunge. If you’re experienced with heat and cold exposure, you can go directly into a cold plunge for an invigorating contrast. Rehydrate with water or electrolytes to replenish lost fluids, and take a few moments to rest so your body can fully integrate the benefits.

Frequently asked questions about sauna use.

  1. How long should I stay in a sauna?
    Start with 5–10 minutes if you’re new, and gradually work up to 15–20 minutes per session. Listen to your body—if you feel lightheaded or overly fatigued, step out.

  2. How often can I use a sauna?
    Regular sauna use is safe for most people. 2–4 times per week is common, but experienced users may enjoy it daily. Just be sure to stay hydrated and balance heat exposure with proper recovery.

  3. Should I drink water in the sauna?
    It’s best to hydrate before and after your session rather than drinking inside the sauna, as extreme heat can make it hard for your body to regulate fluids properly. However, if you did not hydrate well before arriving, please consider taking breaks and drinking some water (perhaps with electrolytes during your sauna time.

  4. What should I wear in a sauna?
    Loose, breathable clothing, a towel, or a swimsuit are common choices. In traditional saunas, nude with a towel is often preferred to allow sweat to evaporate freely. Any of these choices are fine for our sauna.

  5. Can I go straight from a sauna into a cold plunge?
    Yes, if you’re experienced with contrast therapy. If you’re new to it, let your body cool down for a minute before going into cold water to avoid shocking your system.

  6. Is sauna use safe for everyone?
    Most healthy people can enjoy saunas, but those with heart conditions, high blood pressure, or pregnancy should consult a doctor before using one. Always listen to your body.

  7. What are the benefits of sauna use?
    Regular sauna use may improve circulation, promote relaxation, boost immune function, support detoxification, and aid muscle recovery by increasing blood flow and sweating.

  8. Should I eat before using a sauna?
    Avoid heavy meals before a sauna session, as digestion and heat stress can compete for your body’s energy. A light snack beforehand is fine, but wait at least 1–2 hours after a large meal.

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Cold Plunge