As a popular health-preserving method, saunas are favored by more and more people for their ability to promote metabolism and soothe the body and mind. However, many people's understanding of saunas only stays on the surface of "sweating to detoxify". Improper operation may instead burden the body. This article will detail the core knowledge of sauna rooms, from preparation and process to subsequent care, helping you establish a scientific understanding of saunas.
1. First, Understand: The Core Principle and Common Types of Saunas
The core principle of a sauna is to use a high-temperature environment (usually 40-60℃) combined with specific media (such as tourmaline, Bian stone, salt crystals, etc.) to promote the opening of skin pores, accelerate blood circulation and metabolism, thereby excreting metabolic waste from the body, while relieving muscle tension and improving sleep quality.
Common types of sauna rooms mainly include:
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Tourmaline Sauna Room: Uses far-infrared rays and negative ions emitted by tourmaline to enhance the health-preserving effect of the sauna, and is currently the most mainstream type;
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Salt Sauna Room: Uses natural salt crystals as the main material. The negative ions emitted by salt crystals can purify the air, and the adsorption of salt can help improve respiratory problems;
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Bian Stone Sauna Room: Through the thermal effect and mineral penetration of Bian stone, it regulates qi and blood and soothes meridians;
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Steam Sauna Room: Uses steam as the main heating method, with high humidity (usually 80%-100%), the warmth is softer, suitable for people with dry skin.
2. Before Sauna: Make 3 Preparations to Avoid Discomfort
Adequate pre-preparation is the basis for a safe sauna, especially for beginners who need to pay attention to the following points:
1. Self-Check of Physical Condition
Before the sauna, you need to confirm that you have no discomfort symptoms. If you have a cold and fever, dizziness and fatigue, skin damage, heavy menstrual flow, etc., it is recommended to suspend the sauna; pregnant women, infants and young children, people with severe cardiovascular diseases (such as hypertension, heart disease), diabetic complications, severe asthma and other underlying diseases are strictly prohibited from using the sauna.
2. Diet and Hydration Preparation
You can eat an appropriate amount of light food (such as vegetables, fruits, porridge) 1-2 hours before the sauna. Avoid saunas on an empty stomach (prone to hypoglycemia and dizziness) and do not overeat (which will increase the burden on the gastrointestinal tract); at the same time, drink 300-500ml of warm water in advance to supplement the large amount of water that will be lost during the sauna, but avoid drinking a large amount of water at one time.
3. Preparation of Clothing and Personal Items
Choose loose, breathable and sweat-absorbent cotton clothing, and avoid chemical fiber materials (which are not sweat-absorbent and may irritate the skin); take a clean towel (for wiping sweat) and a water cup (for supplementing water) with you, and you can prepare a pair of non-slip slippers (the floor of the sauna room is prone to slipping); women need to remove their makeup (high temperature will open pores, and residual cosmetics are likely to clog pores) and take off metal jewelry (high temperature may cause metal to conduct heat and burn the skin, or react with sweat).
3. During Sauna: Master 4 Key Points for Safe Sauna Enjoyment
During the sauna, the body will be in a high-temperature and high-humidity environment. It is necessary to pay attention to the body's reaction at all times and follow the principle of "gradual progress and moderation":
1. Control Time and Progress Gradually
Beginners are advised to start with 15-20 minutes, and can gradually extend to 30-40 minutes after adaptation. The maximum single time should not exceed 60 minutes. If you experience dizziness, palpitations, nausea, fatigue and other discomfort during the process, you need to leave the sauna room immediately, rest in a well-ventilated and cool place and supplement warm water.
2. Replenish Water Correctly, Small Sips Frequently
A lot of sweating during the sauna will lead to the loss of body water and electrolytes. It is necessary to replenish water in time, but avoid drinking in large gulps. Instead, drink warm water or light salt water in small sips (which can appropriately supplement electrolytes). Do not drink ice water, carbonated drinks, coffee or strong tea (which will irritate the gastrointestinal tract and cardiovascular system).
3. Maintain Correct Posture and Avoid Strenuous Activities
It is recommended to take a sitting or semi-recumbent posture during the sauna to relax the body. Do not walk around, run or do strenuous exercises (which will increase the burden on the heart); you can gently wipe the sweat on the forehead and neck, but do not rub the skin hard (rubbing when pores are open is likely to damage the skin barrier).
4. Pay Attention to Environmental Adaptation
After entering the sauna room, do not approach the high-temperature area immediately. You can stay at the door or in a lower-temperature area for 3-5 minutes to let the body gradually adapt to the high-temperature environment; if there are many people in the sauna room, pay attention to keeping ventilation to avoid lack of oxygen.
4. After Sauna: Do 2 Key Things to Consolidate the Effect
Post-sauna care directly affects the health-preserving effect and can also avoid body cold or discomfort. Focus on the following two points:
1. Cool Down Slowly and Avoid Catching Cold
After leaving the sauna room, do not immediately enter an air-conditioned room, blow cold wind or take a cold shower (pores are open in a high-temperature environment, and sudden cold will cause cold qi to invade the body, which is likely to cause colds and joint pain). You should first rest in a normal temperature environment for 5-10 minutes to let the body temperature drop gradually, then take a warm water bath (the water temperature is preferably 38-40℃), and the bathing time should not be too long (10-15 minutes is enough).
2. Replenish Water and Rest in Time
After the sauna, you need to supplement 300-500ml of warm water again, and you can match a small amount of light food (such as fruits, vegetables, whole grain porridge) to supplement energy and water; avoid strenuous exercise immediately, and it is recommended to rest for 1-2 hours to allow the body to fully recover.
5. Common Misunderstandings: Avoid These Wrong Practices
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Misunderstanding 1: The more you sweat, the better → The core of sauna is to promote metabolism, not just "sweat volume". Excessive sweating will lead to dehydration and electrolyte imbalance, which will damage the body instead;
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Misunderstanding 2: The higher the frequency, the better → Frequent saunas will keep the skin barrier open for a long time, leading to dry and sensitive skin. It is recommended to do it 1-2 times a week, with an interval of 3-5 days each time;
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Misunderstanding 3: Put on makeup immediately after sauna → Pores are not completely closed after sauna. Putting on makeup immediately will cause residual cosmetics to clog pores, leading to acne and pimples;
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Misunderstanding 4: Sauna after drinking alcohol → Alcohol will dilate blood vessels, and the high-temperature environment of the sauna will further increase the burden on the cardiovascular system, which is likely to cause dizziness, palpitations, and even induce cardiovascular and cerebrovascular diseases.
6. Summary: Scientific Sauna, Centered on "Comfort"
The essence of sauna is a mild health-preserving method, with the core of "moderation and comfort". Whether you are a beginner or a regular, you need to follow the principles of "sufficient preparation, controllable process and in-place follow-up care", adjust the sauna time and frequency according to your own physical condition, and avoid misunderstandings, so that the sauna can truly soothe the body and mind and play an auxiliary role in health preservation. If you experience persistent discomfort during the sauna, you need to seek medical examination in time.
