Sauna Basics 01: How to Take a Sauna Correctly
Sep 2, 2023
At Sanokuni, we recommend the best way to take a sauna based on medical evidence supervised by an active doctor who is the president of the Japan Sauna Society.
Introduction
When you take a sauna correctly, you can deeply relax both physically and mentally, resulting in a sensation where your body feels lighter and your brain clears up, leading to a state commonly referred to as the 'totonoi' state.
To experience that "totonoi", you need to perform the 'Sauna → Cold Bath → Rest' cycle for 2 to 3 Sets, and by following the correct steps, you can experience a better "totonoi".
STEP. 01 - Choose a comfortable sauna Facility
Whether the conditions are suitable for you
Excessive load on the body, such as from an excessively hot sauna or an overly cold water bath, can actually cause harm. Especially for sauna beginners, please gradually get your body accustomed to it at a mild Facility.
As a guideline, Sauna Room Temperature: 85-90°C for men, 80-85°C for women, and Cold Bath Water Temperature: 16-18°C.
Whether it is overly crowded
In an overly crowded sauna Facility, it is difficult to "totonoi" because you cannot bathe at your own pace. Sometimes, because the sauna room is rarely vacant, you might stay inside for a long time at once, or you might not be able to go outside because people are packed closely in front of you, which can increase the load on your body.
Is the capacity of the sauna, cold bath, and rest area appropriate?
We recommend a Facility where the number of sauna rooms, cold baths, and rest chairs is sufficient for the number of users.
STEP. 02 - Before entering the sauna
Check your physical condition
A sauna places a physical load on your body comparable to light exercise.Please check your constitution and physical condition, and only enter the sauna if you can withstand that load.Do not enter the sauna if you have been drinking alcohol or have a hangover.If you have a chronic medical condition, please consult your primary care doctor before entering.
Hydrate frequently
Dehydration is extremely dangerous.Be sure to hydrate before entering the sauna and during your sauna session. Through a sauna bath, about 1 liter of fluids is lost, so before the sauna and during the sauna (between each Set), 2 to 3 cups of water, and hydrate frequently.
Wash your body
To keep the sauna room and Bath Area clean, before entering the sauna room or the tub, be sure to wash your hair and body.
STEP. 03 - How to take a proper sauna bath
Entering the sauna room
To sweat properly, wipe the moisture off your body before entering the sauna room. Since the temperature is higher on the upper tiers and lower on the lower tiers, sit where you feel comfortable.
There is a temperature difference of over 10°C between your feet and head, so if it doesn't bother those around you, sit cross-legged or pull your knees up to eliminate the temperature gap.
Your face is the most sensitive and can feel hot even before your body has warmed up, so cover your face with a towel.
If you feel too hot, do not push yourself and leave the sauna room.
Time guidelines are not very helpful because they vary greatly from person to person, so listen to your body while taking your sauna.
You may go to the sauna with friends. There may be times when you want to chat, but some people find it uncomfortable. Keep conversations to a whisper and a minimum, and basically try to enjoy the sauna in silence.
Entering the cold plunge
Be sure to rinse off your sweat before entering the cold plunge.
For beginners, entering a cold plunge suddenly can put a strain on the body, so do not push yourself. First, acclimate your body with a temperature-adjustable cold shower.
When entering the cold plunge, do not hold your breath; instead, try to exhale slowly and deeply as you enter. This reduces the strain on your heart.
20 to 30 seconds in the cold plunge is enough; keep it to a maximum of about 1 minute.
You will feel more refreshed when there is a larger temperature difference between your core body temperature and surface body temperature. Blood circulates through the body in about 20 to 30 seconds, so staying in the cold plunge too long will lower your core body temperature and make it harder to achieve totonoi.
Resting
Wipe your body well and sit on a resting chair to relax. If there is an outdoor resting area, we highly recommend outdoor air bathing.
The first 2 minutes after getting out of the cold plunge is the prime time to totonoi, so enjoy it fully. If the distance from the cold plunge to the resting area is far, it is better to rest in a nearby place where you can sit.
Rest quietly until your body completely settles down.
Don't forget to hydrate after your rest.
Repeat sauna → cold bath → rest for 2 to 3 Sets
If you feel even slightly unwell, stop immediately.
It is recommended to adjust the number of Sets according to your physical condition.
