Why you feel bad after the sauna

The sauna, a place of relaxation and health promotion, attracts numerous visitors worldwide. However, despite the beneficial effects that a sauna session can have, some people experience unexpected discomfort afterwards, such as a feeling of discomfort. This experience raises an important question: Why do some people feel bad after a sauna session?
How to avoid discomfort and relax safely
© saunazeit

How to avoid discomfort and relax safely

The sauna, a place of rest and regeneration, paradoxically also holds the potential for discomfort and health problems. While many people find the warming envelope of the sauna an oasis of relaxation, others experience symptoms such as dizziness, nausea or general malaise after leaving this hot refuge. This raises the question: how can we design the sauna experience so that it is not only relaxing but also beneficial to health?

Adjusting the duration and temperature of the sauna

The duration and intensity of the sauna session play a decisive role in preventing discomfort. Beginners or people who are sensitive to high temperatures should start with shorter sauna sessions at more moderate temperatures. A gradual increase can help the body adapt to the conditions without overtaxing it.

Promote mindfulness and body awareness

In the sauna, you should definitely pay attention to your own body’s signals. If you notice any signs of discomfort, such as nausea or excessive exhaustion, you should stop the sauna session and move to a cooler environment. This mindfulness will help you to recognize and respect your own limits.

Sufficient cooling phases after the sauna session

In addition to the resting phases, the cooling phases after the sauna session are also important. A gentle cool-down, for example with a lukewarm shower or a walk in the fresh air, can help the body to recover effectively from the heat and increase your well-being.

Regularity and habituation

Regular visits to the sauna help the body to gradually get used to the high temperatures and the alternation between hot and cold. This process helps to reduce the risk of discomfort and improve the overall sauna experience. However, care should be taken to ensure that the frequency and intensity of sauna sessions are adapted to individual needs and state of health.

Avoid alcohol and stimulating substances

The consumption of alcohol and other stimulating substances such as caffeine should be avoided before and immediately after a sauna session. These substances increase the effect of the sauna on the body and can lead to dehydration, increased blood pressure and other adverse reactions. A sober and natural approach to the sauna experience promotes well-being.

Balanced fluid and electrolyte intake

Apart from drinking water, you should also pay attention to your electrolyte balance. Sweating in the sauna not only causes you to lose fluids, but also important electrolytes such as sodium and potassium. A balanced intake of these electrolytes, for example through special sports drinks or foods containing electrolytes, helps to keep the body in balance and prevent discomfort after a sauna session.

Use relaxation and breathing techniques

Stress and mental tension increase discomfort after a sauna session. Simple relaxation and breathing techniques, such as deep breathing or meditation, during and after a sauna session help to calm the mind and relax the body. This promotes holistic relaxation and can enhance the positive effects of a sauna session.

Regular medical check-ups

Sauna users who regularly take saunas or people with pre-existing medical conditions should undergo a medical check-up. This helps to identify risk factors at an early stage and to take appropriate measures to make saunas safe and enjoyable.


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