Do not go into the sauna with an empty stomach or immediately after having a meal.
Enter the sauna unclothed or in a pestemal.
Always take a shower before entering the sauna – not only for hygienic reasons, but also to remove the obstructing film of grease from the skin.
Dry well before the sauna (dry skin perspires better).
A warm foot bath before going in acclimatises the body and prepares you for the heat.
The sauna is for relaxing – therefore stay calm and quiet
Place a large bath towel on the bench.
Important: since hot air rises, it is hotter on the upper benches. For sauna beginners, it is advisable to start with the benches on the lower or middle row.
To avoid dizziness or even fainting, get up from your lying position in the final 2 minutes and sit upright. Move your legs to ensure that the blood does not collect in the lower part of the body.
Remember your health! Leave the sauna early if you do not feel comfortable.
A sauna bath lasts from 8 to 12 minutes, but not more than 15 minutes.
In some saunas, it is customary to carry out dousing. After a phase of prior perspiration (5-10 minutes), the dousing is then done as the “climax” (6-8 minutes), possibly then being followed by a phase of subsequent perspiration lasting 1-2 minutes.
Do not leave or enter the sauna during the dousing.
It is customary to go out into the fresh air for about 2 minutes to cool your respiratory passages and increase your oxygen intake.
Always take a shower after leaving the sauna – and also before using the immersion bath.
You only benefit from the health-improving effect if the cooling-off period using cold water and fresh air is strong enough.
It is recommended to also take a warm foot bath after cooling off.
This dissipates the heat remaining in the body and the body cools down. It is also a good preventative against colds. Moreover, the warm foot bath stops the body from perspiring further.
If you would like to relax, you can retire to the relaxation rooms for 10-15 minutes.
Repeat the steps 2-3 times.
Only drink again after the final visit to the sauna.