The proven sauna rules

WHAT'S THE RIGHT THING TO DO?

1. Do not come to the sauna rushed! Wait 15 to 30 minutes after any excitement. After exercise, wait until heart rate drops below 100 beats per minute.
   WHY? The body must be able to react undisturbed to heat stimuli (stress or exertion constricts the skin blood vessels).
2. Do not bathe until one to two hours after a (light) meal. Do not go to the sauna hungry.
   WHY? Neither should the blood be accumulated in the abdomen for digestion, nor should the blood sugar level be too low.
3. In the course of the day drink one bottle (0.7 l) of mineral water more.
   WHY? Increased need for fluids when sweating.
4. Careful cleansing shower. Drying off before the sauna.
   WHY? More rapid and unhindered sweating. Consideration for fellow bathers.

WHAT YOU SHOULD AVOID

1. Rushing into the sauna.
   WHY? Still too much unrest in the body's own regulation.
2. Being hungry in the sauna.
   WHY? Additional unwanted stress stimulus.
3. Being thirsty in the sauna.
   WHY? Excessive blood thickening due to additional fluid loss.
4. Drink plenty just before the sauna.
   WHY? Circulatory stress, no adequate sweating.
5. Alternating showers as preparation.
   WHY? Unnecessary waste of water.
6. Wet or with cold feet or hands in the sauna.
   WHY? Delays onset of sweating.

WHAT'S THE RIGHT THING TO DO?

1. Lie on the upper or middle bench.
   WHY? Rather intense, but shorter in the heat: Protects the heart and circulation.
2. Or sit relaxed, feet at seat height.
   WHY? The lower bench has a lower temperature, humidity is high, stale air accumulates - not desirable!
3. Stay in the sauna for 8 to 12 minutes, maximum 15 minutes.
   WHY? Further stretching does nothing for the well-being, strains the circulation, reduces the regulatory capacity, and increases the body core temperature unnecessarily.

WHAT YOU SHOULD AVOID

1. Muscle work, gymnastics, massages. Lively conversations.
   WHY? Strains breathing and circulation.
2. Continuous sweating on the lower bench.
   WHY? Not a clear stimulus for the body, puts more stress on the heart and does not bring any added benefit, but rather overstimulation.
3. Brushing, scraping off sweat.
   WHY? Strains the circulation and annoys fellow sauna users.

WHAT'S THE RIGHT THING TO DO?

1. A short way to the air bath. Walk around there, do not stand still. Inhale and exhale consciously on a regular basis.
   WHY? Rapid cooling via the respiratory tract, increased oxygen supply (hot air contains less oxygen), walking around prevents blood from sinking into the legs (drop in blood pressure).
2. Before the feeling of shivering, pour over cold water: pour without pressure far from the heart (feet, hands) to near the heart (groin, shoulder, back, chest).
   WHY? Cools down further, promotes blood circulation towards the heart by contracting blood vessels, strong reaction stimulus and good vascular training.
3. Possibly also immersion bath - immerse completely only briefly (seconds).
   WHY? Strong stimulus (caution: rapid rise in blood pressure).
4. After cold pouring possibly a warm foot bath.
   WHY? Supports further cooling from the inside out via reflex effects.

WHAT YOU SHOULD AVOID

1. Directly into the cold water area without an outdoor pool.
   WHY? Sauna less tolerable, as no graduated cooling.
2. Too deep stressed inhaling and exhaling in the outdoor pool.
   WHY? Due to so-called hyperventilation (excessive exhalation of CO₂) convulsions possible, first sign: Tingling in the fingers and "paw position"(then breathe consciously and slowly!).
3. Into the immersion bath without rinsing.
   WHY? Hygiene problem.
4. Pouring with massage jet.
   WHY? Overstimulated by simultaneous cold and mechanical stimuli.
5. Cool down by swimming in the pool for a longer period of time.WHY?
   High circulatory load, with warm pool temperatures additionally impeded cooling by warm, moisture-saturated air.
6. Cold water treading.
   WHY? May cause vascular spasms (too-strong stimulus).

WHAT'S THE RIGHT THING TO DO?

1. Rest between sessions and at the end, if desired.
   WHY? Strong relaxation effect, promotes regeneration, allows the body to counter-react the previous powerful heat and cold stimuli.
2. Partner massage also suitable between sessions.
   WHY? Additional muscle relaxation when relaxation has already occurred.

WHAT YOU SHOULD AVOID

1. Repeated soaping of the skin.
   WHY? Destroys the acid protection mantle.
2. Entering the sauna cabin without sufficient cooling down.
   WHY? Excessive circulatory stress.

A total of 2-3 sauna sessions (heating up and cooling down again).

WHAT'S THE RIGHT THING TO DO?

1. Dressing. Feet first, to avoid chilling, possibly lie covered for half an hour.
   WHY? Avoids excessive cooling.

WHAT YOU SHOULD AVOID

1. Standing undressed, walking around, lying down for too long.
   WHY? Cooling down too much - risk of catching a cold.
2. Sweat pack as a finishing touch.
   WHY? Too strong stimulus, risk of cold!
3. Quenching thirst with alcohol.
   WHY? Disturbs the body regulation that has just been trained.