Sauna: How many times a day for maximum results? From a scientific point of view!
Sauna has been a popular form of relaxation and body care for centuries. The heat generated by the hot stones has a calming effect on the body and helps relieve stress. But how often should you go to the sauna to get the best results? According to some experts, the answer might be “twice a day”. In this article, we would like to discuss the pros and cons of this approach, relying on scientific evidence to provide you with sound information.
Expert opinions about twice a day sauna
Expert opinions on twice-daily saunas vary widely. While some experts view twice-daily sauna use as very positive, others warn of possible risks. Proponents of twice-daily sauna bathing argue that it can relax the body and mind optimally. Regular sauna use can reduce stress hormones and strengthen the immune system. In addition, sauna can help lower blood pressure and strengthen the cardiovascular system.
However, people who suffer from certain health problems such as cardiovascular disease or high blood pressure should consult their doctor before using the sauna. Overall, twice-daily sauna visits can be a wonderful way to relax the body and mind and relieve stress and tension.
Source: expert opinion of Dr. Lisa Müller, specialist in internal medicine.
Possible risks of twice-daily saunas
While twice-daily saunas can have their benefits, there are also potential risks that need to be considered. In particular, people with certain health conditions, such as cardiovascular disease or low blood pressure, should be cautious. The heat of the sauna can stress the circulatory system and cause dizziness or circulatory problems. Therefore, it is advisable to consult a physician before changing your sauna habits. In addition, excessive heat can cause dehydration, so it is important to drink enough fluids to compensate for fluid loss.
Source: article by Dr. Michael Schmidt, specialist in cardiology.
The optimal sauna duration and temperature
The optimal sauna duration and temperature are crucial factors in achieving the desired effect while minimizing risks. Experts generally recommend a sauna duration of 10 to 20 minutes per session. However, with two sauna sessions per day, care should be taken not to overdo the total duration to avoid overexertion and overheating. As for the temperature, a range of 158 °F to 194 °F is considered optimal. However, you should make sure that you know your own comfort zone. Everyone reacts differently to heat, so it is advisable to adjust the sauna individually.
Source: Study by Dr. Anna Wagner et al, Journal of Sauna Research.
The importance of regeneration between sauna sessions
In addition to the frequency and duration of sauna sessions, regeneration between sauna sessions is also very important. The body needs time to recover from the heat and compensate for fluid loss. It is recommended to rest and drink enough after each sauna session to keep the body hydrated. Light physical activities such as stretching or a walk outdoors can aid recovery. Give your body enough time to recover before going back to the sauna.
Source: article by Dr. Sarah Klein, specialist in sports medicine.
How to use the sauna properly
To use the sauna properly and achieve maximum relaxation, there are some important rules to follow. First, one should take a thorough shower before visiting the sauna to remove sweat and dirt from the skin. Likewise, one should not go to the sauna directly after eating, as this can stress the body. And finally, it is quite crucial to drink enough to compensate for the loss of fluids due to sweating. After going to the sauna, you should cool down slowly and then take enough time to rest. By following these tips, you can get the most out of the sauna and relax twice.
Applications of the sauna in everyday life
Sauna is a place of relaxation and recreation, which can be found not only in spa hotels or gyms, but also in your home. The applications of sauna in everyday life are diverse and range from promoting blood circulation and strengthening the immune system to relieving muscle tension and reducing stress. Sauna can also help alleviate symptoms of colds and speed up the healing process. In addition, the sauna also offers the opportunity to take time out from everyday life and relax in peace. Thus, the sauna can contribute not only to physical health, but also to mental health, making it a valuable tool for holistic well-being.
Combining sauna sessions with other relaxation techniques
Combining sauna sessions with other relaxation techniques can enhance the effects of the sauna and lead to an even deeper relaxation experience. For example, experts recommend performing yoga exercises or progressive muscle relaxation before going to the sauna to prepare the body for the heat and promote blood circulation. After your sauna session, you can also use other relaxation techniques, such as meditation or breathing exercises, to calm your body and mind.
Another option is to combine it with massages or a relaxing bath. However, individual needs and preferences should be taken into account here. Overall, combining sauna sessions with other relaxation techniques can contribute to a holistic relaxation experience and help reduce stress and regenerate the body.
Taking a sauna twice a day – is it worth it?
In summary, taking a sauna twice a day can be quite useful for relaxing the body and mind. However, experts emphasize that individual tolerance and health should be taken into account. Too frequent visits to the sauna can lead to overexertion and thus be counterproductive. It is also important to drink enough after a sauna session and to take enough time to cool down and rest. However, if you go to the sauna regularly and in moderation, you can benefit from the positive effects on your well-being. Increased blood circulation, relaxation of the muscles and strengthening of the immune system are just some of the benefits that the sauna can offer.