In winter, sauna bathing is one of the most popular relaxing activities that have a beneficial effect on physical and mental health. We talked about the correct way of sauna bathing and its health effects with the doctor of the Clinic of Medical Rehabilitation of the AGEL Košice-Šaca Hospital, MUDr. Jana Zápachová.

What are the health benefits of sauna bathing?

Sauna bathing is a good way to harden the body, as it improves its adaptation to changes in outdoor temperature. It improves immunity, heart and blood vessel functions, and is also beneficial for the skin. In addition, it increases the production of endorphins (happiness hormone) and growth hormone. In addition to its beneficial effects on physical health, it also has a beneficial effect on a person’s psychological well-being.

How often and for how long can a person sauna?

In the beginning it is advisable to sauna once a week, later about three times a week. One sauna cycle consists of a warm-up phase followed by a cool-down phase. It lasts between 20 and 30 minutes, with the warm-up not exceeding 15 minutes. Repeat the cycle two to three times. At the end of the sauna, it is advisable to rest in a quiet, dark room.

Is it necessary to cool down after sauna?

Cooling down after the body has warmed up is an integral part of sauna bathing. The contrasting effect of heat and cold is a training of thermoregulation and leads to better adaptability of the organism to thermal changes of the external environment. There are several ways of cooling down – showering, washing or immersion in ice water. When cooling down, we omit the head and breathe deeply.

Why is it important to drink enough fluids during treatments?

In the sauna, the body temperature rises and 500 to 1500 ml of sweat is expelled through perspiration. Inadequate fluid intake can lead to dehydration and lower blood pressure. It is advisable to drink an adequate amount of fluids before the sauna and subsequently during the rest phase. Plain water, herbal teas, diluted juices and mineral water are suitable.

Can children also sauna?

The sauna is suitable for children from the age of three who can already express their feelings, i.e. tell whether they enjoy it or not. The child should be supervised at all times and the sauna should be stopped if he/she feels uncomfortable. The warm-up phase should not exceed 3 minutes for young children and 5-8 minutes for older children. Children over 10 years of age can sauna for 8 to 10 minutes. Cooling down should be gradual and short, using lukewarm water. The head and back of the neck are avoided. Children only need to go through the whole sauna cycle once.

Who shouldn’t sauna at all?

Sauna bathing is not recommended for people with severe heart disease, poorly controlled blood pressure and epilepsy. It is also not suitable for severe kidney disease, infectious diseases, fevers, poorly controlled diabetes, bleeding conditions, venous thrombosis, reduced sensitivity to heat and pain and claustrophobia. Furthermore, sauna bathing is not recommended in pregnancy, after ingestion of alcoholic beverages, in dehydration and after strenuous training or greater exertion.

Which time of year is best for sauna bathing?

Sauna bathing is suitable all year round. As we have already mentioned, for healthy people, sauna bathing is intended to harden the body and prevent illness.