The sauna bather's advisor - taking a sauna the right way

The general order of events when sauna bathing or taking a sauna is as follows:

Before the sauna: Preparation phase

• First of all, disrobe completely in the changing area of the sauna facility.
• Use the toilette if necessary
• Take a shower and then dry off
• Possibly take a hot foot bath

In the sauna:

• After entering the sauna, select the place that you want, e.g. on the middle or upper bench, and sit completely on the towel that you brought along (spread out).
• If there is enough room, first of all lay down; otherwise sit with your legs drawn up slightly.
• Add water if necessary, whereby you should be in the pre-sweat phase for 5 - 10 minutes before adding water, enjoy adding the water as a "climax" for approximately 6 - 8 minutes, and then possibly go into a post-sweat phase for 1 - 2 minutes.
• Usually, the time spent in the sauna (Finnish sauna) is approximately 10 to 15 minutes as a rule.
• You should spend the last 2 minutes sitting upright.
• Leave the sauna quietly (please not when the water is added).

After the sauna: Cool-down phase (possibly with a quiet phase)

• Spend approximately 2 minutes in fresh air to fill up with oxygen and to cool the respiratory tract.
• Cold water applications: e.g. cold water shower, flood shower, or Kneipp hose and possibly a plunge bath. The cold water applications cause the skin to cool.
• Hot footbath: Put your feet into ankle-deep hot water that is approximately 40°C. By the blood vessels expanding, the internal heat can pass to the outside through increased circulation to the skin resulting in the body cooling down.
• Possibly take a quiet break.