Sauna Start Guide: 9 Elements for a Perfect Sauna Routine

In this video, we’ll talk about the key elements of a great sauna routine and my personal experience. Specifically, we'll talk about
• Preparation
• Clothing
• Time in the sauna room
• Body position
• Things to do in the sauna room
• Things to do after sauna
• Frequency of sauna visits
• Adaptation
• Social element
I hope these ideas will help you establish a great routine and make the sauna a part of your weekly wellness schedule. Stay strong, stay healthy!
This post is not sponsored. Some product links are affiliate links which means if you buy something we'll receive a small commission.
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About Practical Health channel
The mission of the Practical Health channel is to share scientific knowledge and personal experience related to a healthy lifestyle. So, everyone will live a healthy and productive life!
In this channel, Andrey Titov, PhD shares his personal experience and provides practical steps on health and performance optimization. The key focus is to use a data-driven approach (a lot of actual body tests) in optimizing the 4 key pillars of wellbeing
• Nutrition/ diet - calorie balance, healthy food, controlling appetite
• Exercise/ sport - weekly schedule
• Sleep - getting asleep and waking up fast, having a great night sleep
• Mental Health - enjoying life and staying happy

[@ColineRusselle]

Building a home sauna was the best home improvement I ever did. Over thirty years of pleasure.

[@PracticalHealthNow]

Oh, yeah! If you have that opportunity, definitely! It's a great idea and fantastic investment into your health.

[@tatianaschoenfield9819]

I am European and we typically enter the sauna with dry skin, sweat, take a cold shower, take a 10 minutes break and then re-enter the sauna with dry skin. Repeat 3-4 times.

[@PracticalHealthNow]

Sounds like we have a similar routine, Tatiana! I found that the sauna temperature drives how long I can stay there - from 5 to 20 minutes

[@stu2427]

Built a home sauna during lock down best thing I ever done love it. Have a sauna nearly every day also with a cold shower twice in between session. Also just added red lights to it so combined.. Strongly advise it be best thing you ever done

[@PracticalHealthNow]

Building your own sauna - I am totally jealous :)

[@AmbitiousChristianWomen]

Best video I’ve found on sauna thank you!

[@PracticalHealthNow]

Glad it was helpful!

[@chrlmlln9018]

Thank you for this very important information about the benefits of sauna! Wishing you all the best always and please stay richly blessed! Best regards from Sweden!

[@PracticalHealthNow]

Thank you, Carl!

[@jase1918]

Great info!! Very helpful, thanks 🙂

[@PracticalHealthNow]

Glad it was helpful!

[@user-rm1tm2fm8v]

Thank you for sharing this wonderful tips in using sauna. I will give it a try! Have a great health, peace of mind and many blessings to come. Buddha blessed U and all friends on earth🙏🙏

[@PracticalHealthNow]

Sounds good, and thank you for your nice words!

[@HealthglowsNet]

Thank you for the useful tips!

[@PracticalHealthNow]

Thank you, Marina!

[@Dr23rippa]

Amazing video thanks for all the information

[@PracticalHealthNow]

Happy to hear that you enjoyed the video!

[@joeyblue2057]

Thank you. I need an education on how to use. Listening to my body is great reminder

[@PracticalHealthNow]

Thank you, glad it was helpful!

[@user-yq2ug5dt7m]

Great video!

[@PracticalHealthNow]

Glad you enjoyed it

[@RensKieviet]

THANK YOU! Everybody talking about these health benefits, I was convinced in the first minute. I just needed to know how to set up a routine

[@PracticalHealthNow]

Sounds great, let us know how it will go

[@RensKieviet]

@@PracticalHealthNow It feel that it does good things to my body and I notice that my sauna going results in me being able to doubble the time in the sauna than my friend can withstand, who just started going to the sauna again. But I feel like I have hit a plateau that I can't break. I can't get over the 20 minutes. from 15 minutes my heartbeat increases a lot and I feel every heartbeat as a powerful headache gong in my head that distracts me from meditating. It becomes a fight that Iose after 5 mins because time seems to go slow then. Do you have tips on how to break that plateau?

[@PracticalHealthNow]

@@RensKieviet I suggest you don't break this plateau at all and don't focus on maximizing your time in a sauna room in one bout. If you want to push your boundaries (and your health allows you do so), you can try it in 2 ways. One way is to maximize your hot-cold range - a hotter sauna/ steam room (if you have this option) and then a colder shower. The other one is to maximize the number of sauna room-shower cycles. In general, the sauna room experience should be enjoyable, since you are relaxing your body. So, please no headaches, no painful experience :)

[@RensKieviet]

@@PracticalHealthNow Thanks for the advice! I will put it into practice

[@jorgeramos9950]

Insightful thank you, also I like the structure of your video it's very well made and easy to watch as well as follow along for the information. Thanks again, and may your enemies stub their toes and you have a great day.

[@PracticalHealthNow]

Thank you, Jorge, glad it was helpful!

[@Dan-qt7kq]

Sauna-Cloths, nope bare all the way. I have one almost every weekend, once or twice Saturday and Sunday. I have a long dry sauna, go out rest, drink lots water, go back in, Lou-Lou, no idea how to spell it, a Finish buddy calls it that, little water on rocks, stay awhile, til I can’t take heat anymore, 15-29 minutes ideally at 90 Celsius, repeat again about four five times, personally I don’t like a quick cool off like jump in snow or lake, sit and relax in my sippin room, I used to drink beer or wine, didn’t bother me at all, I just made sure I drank lots water too, I don’t drink much anymore and don’t drink in sauna anymore, made no difference either way. We are all grown ups, do what ever yiu want, but saunas are great. Even have one at my remote hunting and fishing camp. Great video.

[@PracticalHealthNow]

Thank you for sharing your experience, Dan! Great to hear from an experienced sauna lover :)

[@san2_]

Lou-Lou is Löyly. No dry sauna, hit that löyly. No wine with sauna, beer is ok and lonkero.

[@jugutierrez]

Really good video.

[@PracticalHealthNow]

Glad you enjoyed it, thank you, Julian!

[@jesicadelfin1099]

Thank you!

[@PracticalHealthNow]

You're welcome, Jesica, glad you enjoyed the video!

[@nataliialebid1336]

I can say that I will benefit from your videos about the sauna. I plan to start visiting the sauna and your guide is really helpful!

[@PracticalHealthNow]

Glad it was helpful!

[@petradukor6250]

Me too🎉

[@ramial_rashid4440]

thank you

[@PracticalHealthNow]

You're welcome, Rami, glad you found it helpful!

[@TheJanicetunes]

Thanks for your information! So if I have kideny stones I shouldn't use a steam room? I went yesterday to the steam room for the first time and I absolutely LOVE IT! But I have a kidney stone i'm trying to pass and not sure if I should keep going.

[@PracticalHealthNow]

It's exciting that you love the steam room, it's awesome! But I would recommend you ask your doctor on the guidance. It's better to be on the safe side, especially since over time you'll start making your steam room experience more and more intense (and enjoyable). This is what usually works :)

[@williewonka6694]

I like long and hot saunas. 185 to 200F for 20 minutes. For cool down I take a lukewarm shower after each session. only use soap on the first and last shower as this reduces skin dryness. Id like to try beating the skin with leaves sometime, but need to make the branches in June or July.

[@PracticalHealthNow]

Thanks for sharing, Willie! Sounds like for you the primary use of the sauna is for relaxation/ meditative purposes. Interesting!

[@williewonka6694]

@@PracticalHealthNow Main purpose is low impact cardiac workout and other health benefits of heating. Sleep after a sauna day is super 👍

[@PracticalHealthNow]

@@williewonka6694 Awesome!

[@ninaotan7811]

Thank you, great way of delivery necessary information. I really appreciate your straight to the point approach. And a separate thank you for standing with Ukraine.

[@PracticalHealthNow]

Thank you, Nina! And stay strong, Ukraine!

[@tamaraali6651]

Great video! Thank you. What do you think about using the sauna before bedtime ?

[@PracticalHealthNow]

Good question, Tamara! My take is more like no, than yes. The key argument for the sauna before bedtime is that the sauna relaxes the body and mind, it's good for sleep. On the other side, the sauna impacts the body in a similar way as a cardio exercise does - it loads the heart, dehydrates the body, excites the mind. And it takes some time to cool down the body and get ready for sleep. So, my suggestion is to use the sauna at lest 6 hours before bedtime. And one more idea. If you want to relax your body and mind, take a warm shower or bath before going to bed. I hope it helps!

[@tamaraali6651]

Thank you so much for your insight . That was helpful 😊

[@annatitova7582]

After the sauna my body feels light and I get excellent inhalation of my airways

[@PracticalHealthNow]

Great to hear that, awesome!

[@annatitova7582]

Ага @@PracticalHealthNow

[@SidsTips]

Great video. As far as water goes, ok yo drink while in the sauna?

[@PracticalHealthNow]

Totally! Usually, I bring a bottle of mineral water to the steam room. It's more related to convenience and following sauna rules, if any

[@chericherry2318]

Thank you for this information. I see I have been doing it all wrong. I have a portable steam sauna and a one person dry sauna. I like the steam sauna because I feel that I sweat from the outside in. The dry sauna I feel I'm heating from the inside out. I don't get out of either to cool down in the shower and then back in the sauna. I'm in for 40 minutes and can stay longer in the dry. I wear my skin in both and sit on a white towel. At the gym I wear my swimsuit but can only Stay inside 25 minutes. The temperature is around 110 in the steam. At home I use the sauna after my 1 1/2 hour walk daily for 40 minute steam. Thank you, I will start drinking plenty of Water. I don't like cold showers. I do rest after the sauna and shower.🚿 Are saunas good to use after a plane ✈ flight? I wear a radiation cap and a thyroid radiation collar when I fly. Thank you😊❤

[@PracticalHealthNow]

Cheri, it sounds like you're really into saunas and steam rooms, which is great! A couple of things to consider: if you're able to sit in the sauna for 25 minutes, it may not be hot enough. Try to determine if you can make it hotter (you could speak with the gym manager or, if permitted, add water to the stones). Additionally, after being in a hot sauna, you'll naturally want to cool down. Taking a cool shower can be quite enjoyable and offers the benefits of quickly heating and then cooling your body. As for your question about using saunas after a flight, there's a complication to consider. Airplanes have very dry air, which can lead to dehydration of both our bodies and skin during flights. If you then go to a sauna, you'll further dehydrate yourself. So, it's important to be aware of this complication and use your own judgment when deciding to use saunas after flying. I hope this information helps!

[@eprohoda]

dude~bravo~ you shared super reccording. see u around~))

[@PracticalHealthNow]

Thank you very much and see you around!

[@copper_himselfgaming619]

I'm addicted to this though.

[@PracticalHealthNow]

Totally expected - using the sauna releases endorphins, which cause an elevated mood, basically making you happier. Take a look at our video on the sauna benefits. In that video, we talk about 7 sauna benefits, including its effect on the brain

[@nathalieu]

Thank you for all this info, Andrey! I totally agree to the "drug" part. I started going to the sauna regularly (15 to 20 minutes once or twice a week) a year and a half ago, after my 15-minute 10X fitness workout (from Mindvalley), and quickly realized that going to the sauna was my motivation to do my workout. Workout without sauna = not exciting. Workout + sauna = super exciting!! 😁 I use this to motivate me to do my workout. 😅 I do have 2 questions: 1) The skin on my thighs tend to get quite red. Is that bad? Should I try to avoid that? 2) What are the benefits of a sauna at 95 degrees celsius compared to 80-85 degrees celsius? I find that I don't sweat as much at 95 degrees celsius because I cannot stay as long... So sometimes I lie down on the lower level (the thermometer shows around 95 degrees celsius but the lower level feels more like 80-85 degrees celsius) In short, is it better to stay less time (5-10 minutes) at 95 degrees celsius and not sweat a lot? Or to stay longer (15-20 minutes) at 80-85 degrees celsius and sweat a lot? So far, I have chosen the latter because it feels easier, but I would like to know if you have any info about the benefits of various temperatures. Thank you so much for your response. 😊

[@PracticalHealthNow]

Nathalie, great that you enjoy the sauna! And you are asking interesting questions! As a disclaimer, I am not a practicing medical doctor, so for professional medical advice please talk to your doctor. My answers to your questions 1. If that redness doesn't hurt you and the color gets back to normal after 30-60 minutes after the sauna, it means your body has a healthy reaction to heating. It moves the blood to the skin to facilitate sweating. And actually, this is what makes the sauna so great, it provides great exercise to the skin and blood vessels. Again, assuming it's a temporary redness, not a burn or a rush. 2. Whatever makes you feel comfortable is the right approach. I suggest looking at the sauna from a different angle. The goal is to heat up the body and then cool it down, so the skin and blood vessels get this exercise. And it's your choice how you can achieve it. It's like a workout for muscles - loading them up and then letting them relax and recover, then repeating this cycle. Over time you might experiment with longer sessions, a higher temperature in the sauna, a lower temperature in the shower, and so on, but keeping it comfortable and enjoyable is critical. I hope it helps :)

[@nathalieu]

@@PracticalHealthNow Thank you so much for your detailed response, Andrey!! I really appreciate it! And it makes sense! Thank you! 🙏

[@nilbertpayusan-7173]

😊

[@Filip-cv9nt]

Same here I don't wanna go to gym without sauna that's the best part

[@TheJanicetunes]

I feel the exact same way about the steam room. My plan is to go 3 days a week. Im so much more excited on my steam room days after work out then my non-steam room work out days LOL

[@cradjuck]

Hi thanks for the video. I'm starting to use sauna and then cold shower. How long should the cold shower be and should I let the cold over my face and head? After my last two sauna visits I've felt strange for the rest of the day, what would normally feel like a cold or flu but this passes, is this just my body recovering? And what about staying out in the room temperature of the centre (swimming pool) after sessions?

[@PracticalHealthNow]

Conrad, the way I think about the sauna is like an exercise for many parts of your body, especially blood vessels. While in the sauna we increase blood vessels (vasodilation) and then when we take a cold shower we contract our blood vessels, and through the cycles of sitting in the sauna room and taking a cold shower, we give our blood vessels a great workout. So, addressing your specific questions. 1. How long should the cold shower be? As long as it takes to cool down the body. Usually, I spend from 1 to 3 mins in a cold shower. 1 min in the beginning, more - at the end. 2. The face skin is more gentle, so use your own judgment not to over-cool your face. Personally, I take a cold shower for the entire body without any differentiation - head, face, everything. I hope it helps!

[@gabrieljohnson7932]

@@PracticalHealthNow is it a good idea to take a cold shower b4 you go to the gym then get in sauna b4 & after you work out

[@PracticalHealthNow]

@@gabrieljohnson7932 If you have time and opportunity to do that, it's great, do it! A cold shower will give you an improved mood and alertness (and a ton of other benefits), that's very helpful for an efficient workout. The sauna will increase your heart rate and body temperature, that's also very helpful for exercise.

[@annatitova7582]

В здоровом теле здоровый дух !

[@PracticalHealthNow]

Totally agree :)

[@garybregel4606]

I have a sauna in my basement and I use it almost every day. I like it between 130 and 140 degrees. I stay in it for about 20 minutes at a time and take 10-minute breaks.

[@PracticalHealthNow]

Sounds like you are a sauna pro now, Gary!

[@garybregel4606]

@@PracticalHealthNow When I started back using my sauna I could only stay in it for about 5 minutes at a time. But now I have built it up to 20 minutes or more. Total time in the sauna is about 2 hours, that's my limit. I'm glad I got back to using my sauna. It's one, if not the best thing I have ever purchased for my home.

[@Julie-og7so]

We've recently built a Finnish sauna in our backyard. In the winter here the temps outside can be very cold. Is stepping outside and standing in the cold air for several minutes as good as a cold shower? Or do we need to go inside the house and use the shower and come back out? Thanks!

[@PracticalHealthNow]

Great question, Julie! To optimize your sauna experience, consider a rapid cycle of heating and cooling. After heating up in the sauna, the key is to cool down swiftly. Water offers the most efficient heat exchange, far superior to air. My recommendation is to opt for a brisk cold shower rather than exposing yourself to the chilly air. This not only accelerates your cool down, maximizing sauna benefits and saving time but also ensures even cooling throughout your body. Plus, you won't have to inhale cold air, minimizing potential respiratory issues. As a convenient tip, rather than heading back into the house (which can be quite cumbersome), you might want to try a cold shower using a garden hose or perhaps set up a simple outdoor shower near your sauna. I hope it helps!

[@Julie-og7so]

Great idea! I hadn't thought of the simple outdoor shower with a garden hose! Thank you. :) @@PracticalHealthNow

[@hectorvasquez77]

What is rying shorts?🤔🤔🤔🤔

[@PracticalHealthNow]

Hector, wearing shorts in the sauna is definitely not a preferred way :) But it's a gym sauna or steam room in the US, it's quite typical. It's a cultural element here...

[@standardtuning4guitars423]

Is another benefit of sauna is that you start talking like the terminator? I quite like that.

[@PracticalHealthNow]

Ja, ja, das ist fantastisch :)

[@switchunboxing]

Is the AC in the car after a sauna a good idea? I just tried it but dang I got cold. Turned it off and I still feel my face flushed from the heat. I think it’s more complex than just make yourself cold. I don’t like feeling cold. I think I’m okay to just let me body cool down naturally over the next few hours. Yeah?

[@switchunboxing]

I’m really cold now I don’t like it. Cold body with hot face. Like I’m sick. Ehh I won’t do AC next time lol

[@PracticalHealthNow]

Your body naturally needs some time to cool down. You can sit quietly at room temperature, walk around, or use the AC in your car - all good options, as long as you don't overcool yourself and risk getting sick. Over time, your body becomes more efficient at temperature control, allowing you to heat up faster in the sauna and cool down quickly afterward. Hope this helps!

[@lkr2418]

After strength training i take my protien shake. I want to include sauna after my workout. What is the ideal time to take the protein shake?

[@PracticalHealthNow]

It's a great question, and I don't have a good answer. Overall, the sauna puts the digestive on hold, since the body needs to redistribute the blood from the internal organs to the skin to facilitate sweating. So, if you take your protein shake right after the workout but before the sauna, you load your heart and body and significantly slow down digestion of the protein shake. If you take it after the sauna, your digestive system is not ready for any food. So, the only options are to take the protein in small sips during the workout itself, or then like 30 minutes after the sauna. And one more point. The longer you stay in the sauna, the longer it takes to restart the digestive system. So, one 5-minute visit to the sauna room might be a good compromise - 5 minutes might be enough to relax your muscles after an intense workout, and at the same time will not significantly impact the digestive system. I hope it helps!

[@bradbo3]

I do 5 times a week after weight training. Always on an empty stomach. Listen to music. Cant lay down due to to many people inside. I also drink an electrolyte drink while inside. 20 minutes is my goal and make it most times...when the gym cleans it the heat is unbearable and can only do 10 mins tops. I dont do the cold showers during...cold showers dampen the hypertrophy.

[@PracticalHealthNow]

Sounds cool, thank you for sharing!

[@halfwaysleet]

cold showers boost testosterone though and allow you to stay in for longer, allowing your heart to pump more blood to the damaged muscles.

[@lakendrastevenson1347]

Do steaming helps with people that suffer with ragweed, grass allergies

[@PracticalHealthNow]

Lakendra, it's a great question! After conducting a thorough review of scientific articles on PubMed, I came across a few interesting studies. For instance, I found one titled "Sauna Bathing and Its Impact on Respiratory Health." While there are some papers that suggest a potential connection between sauna use and improved respiratory health, I must admit that there isn't yet any definitive research that strongly supports this idea. However, from a practical perspective and based on my personal experience, I believe that saunas and steam rooms can contribute to better overall health, including respiratory health. So, while the scientific evidence might not be entirely conclusive at this moment, there's a good chance that incorporating sauna or steam room sessions into your routine could still benefit your allergies and overall well-being. Keep in mind, it's essential to consult with a healthcare professional before making any significant changes to your health regimen.

[@tomjbird]

I would like to ask if i should use the sauna before or after my swimming workout / cold plunge or does it not matter?

[@PracticalHealthNow]

Tom, that's a great question, and I've been receiving it quite frequently. The pre-workout sauna serves as an excellent way to warm up and heat your body, much like a traditional warm-up routine. However, it's crucial not to overdo it, as excessive heat before your workout can actually decrease your performance. On the other hand, the post-workout sauna is perfect for muscle relaxation and promoting overall relaxation for both your body and mind. The beauty of the post-workout sauna is that you're not limited by intensity or duration. You can push yourself as hard as you want and reap all those sauna benefits we discussed in a previous video. I hope it helps!

[@tomjbird]

thanks!@@PracticalHealthNow

[@realfacthunt]

I like to have lunch at the sauna, but I do spend 8 hours there twice a week.

[@PracticalHealthNow]

Wow! 8 hours is well beyond my personal records. Does it take you much time to recover after these sauna visits?

[@switchunboxing]

I don’t understand why not eat. I usually eat them head to the gym and after 45 min I have protein shake and then walk for 30 min and then do sauna for 20 min. I haven’t noticed any issues.

[@PracticalHealthNow]

A protein shake is like a drink; it doesn't stay in the stomach for too long. My point was to avoid a full-blown meal before the sauna so that the food doesn't stay in the stomach while in the sauna. Are you saying that you can have a meal before the sauna and still feel the same way as going to the sauna on an empty stomach? Very interesting.

[@ulvenhakon]

I was looking for a comment like this. Thank you 😊 I'm eating 45m before, just a small, small meal with 2 slices of bread etc. But when I'm back from sauna I usally eat 30 min after, a big meal

[@bharatsurani9447]

What are the differences between Sauna and Steam? Are they applied both at the same time?

[@PracticalHealthNow]

Bharat, the sauna is hotter and drier, the steam room - not that hot, but really wet. They lead to the same result - heating up your body. Some people prefer saunas, some people - steam rooms. My personal preference is the steam room, since heats me up better and it's nicer to the respiratory system (easier to breathe). But, again, the ultimate result is the same!

[@bharatsurani9447]

@@PracticalHealthNow Thank you so much for replying.

[@dinahyahuda7121]

anyone have any suggestions on how to avoid drying out the inside of your nose while in the sauna?

[@PracticalHealthNow]

Dinah, great question! And dry nose and throat are a problem with sauna (you don't have this problem in steam room). I usually put my hands in front of my nose and mouth, kind of covering them. So, the air goes through my fingers and gets a bit wetter. It's not completely solving the dryness problem, but helps to some degree.

[@yellowronos]

Is it possible to get in an onsen and then the sauna later?

[@PracticalHealthNow]

Totally! Both onsen and sauna have the same function - to heat the body and activate all body processes related to that. Extending your question - onsen, sauna, steam room, hammam, jacuzzi are all interchangeable to a significant degree.

[@switchunboxing]

Does this apply for dry saunas too?

[@PracticalHealthNow]

Yeah, basically the same routine across the board!

[@switchunboxing]

@@PracticalHealthNow They told me in the sauna subreddit there are no health benefits to dry sauna and the actual sauna only has benefit of relaxation

[@MrShnayblay]

How do you exercise your eyes??

[@PracticalHealthNow]

I am using a simple one - focusing on the nose, focusing on an object far away, focusing on a object on the left, then on the right and so on. Actually, there is a ton of various exercises for eyes, you can google for "eye exercises," experiment with several of them and settle on the one you like.

[@harshagal]

i stay in Mumbai in india....temeperature here is 81°F so what do u suggest ?

[@PracticalHealthNow]

It was 80F, no it's 81F? So, it's getting warmer :)

[@jasminjoyvelarde6407]

It is ok if portable sauna?

[@PracticalHealthNow]

It will serve the purpose as long as it helps heat up the body. One issue with portable saunas is the air ventilation, so make sure that you get fresh air into the sauna on a regular basis

[@rosedeleon9390]

I have tried to take a cold shower but I just cannot take it. I do cool showers , it is the best I can do. Also , Do you think the dry sauna can cause wrinkles on skin?

[@PracticalHealthNow]

Rose, it's totally fine - keep taking cool showers and over time start making it colder. It just takes some time to train the body :)

[@rosedeleon9390]

What about the wrinkles? Thanx for the quick reply@@PracticalHealthNow

[@rosedeleon9390]

What about the wrinkles?@@PracticalHealthNow

[@PracticalHealthNow]

@@rosedeleon9390 Face wrinkles?

[@jamesmatheson9624]

saunas need a fan so after you sweat very hard you can cool down quickly , most peoples bodys cannot cool down after a sauna

[@PracticalHealthNow]

James, yes, after the sauna, everyone tends to be overheated, and typically, cold showers are used to cool down, right?

[@donnahelps5680]

I jump in the spa. Wow, it’s a shock! 😳😂

[@bo0tsy1]

Only have a sauna near a lake. Just jump in it. You'll get a shock. But back in sauna fine.

[@switchunboxing]

Yeah, I think maybe my body is overheated without me noticing. I feel fine, but it’s kind of like how after I take a hot shower, I have to remember to not turn the heater on because I’m going to feel a little hot in bed. Well, after the sauna last night, I didn’t feel weird or anything but after I got out of the shower, I actually had to put the air conditioner on lol. I didn’t really notice it was because of the sauna but I bet that’s why. So maybe walking outside in the 40° weather before going in is a good idea?

[@switchunboxing]

I suppose a regular thermometer in the mouth isn’t going to help you gauge your heat at all is it?

[@viewandreview6158]

What to wear on hair they get extra frizzy

[@PracticalHealthNow]

To prevent frizzy hair in the sauna, I suggest you tie it up in a loose bun or braid. You can use a silk or satin scrunchie and put on some leave-in conditioner before going in. These steps should help keep your hair in check. Enjoy your sauna session!

[@abduljaleel8196]

Can i do sauna daily after swimming in the morning?

[@PracticalHealthNow]

Abdul, yeah, absolutely. Just be careful not to overdo it; otherwise, you might end up feeling sluggish and overly relaxed for the rest of the day :)

[@arifaahsan3257]

❤

[@PracticalHealthNow]

Thank you, Arifa 🙏

[@alesis100]

I swear if I close my eyes this guy sound like Sascha Baron Cohen's "Bruno" character.

[@PracticalHealthNow]

German accent, Austrian accent, Arnold Schwartznegger's accent - I've heard that many times! But Bruno's accent? This is the first time :)

[@alesis100]

@@PracticalHealthNow haha yes but Bruno is supposed to be an Austrin character. :-) BTW thanks for all th info on your channel.

[@annatitova7582]

Watch this video with your eyes open..

[@tahernabieh6096]

how about temp?

[@PracticalHealthNow]

I hear two questions. The first one is about the starting temperature when you're getting used to the sauna. Start with a temperature that feels comfortable for both the sauna room and the shower. Then gradually increase the temperature in the sauna and make the shower colder. Pay attention to your heart rate and how you feel to gauge your limits. The second question is about temperature versus humidity. Both factors affect how quickly the body heats up. Saunas have hot, dry air, while steam rooms have warm, humid air. The end result is the same. Personally, I prefer the steam room because it's easier on the respiratory system.

[@MiksUnscripted]

We installed sauna before 2 yrs and from week i am trying to know how it works but still dont know to start sauna machine

[@PracticalHealthNow]

I think your best bet is to call the vendor to get some help turn on your sauna machine. And I do want to say that sauna has a lot of great health benefits (take a look at another video on our channel), so please do make it work and enjoy those health benefits

[@switchunboxing]

What to do in sauna - Actually the 20 minutes so far goes by in a FLASH. I don’t do anything. I’d like to say it’s just me and my thoughts but honestly I can’t remember any. It’s usually just some song and then “come on man you’re halfway there” and then the temptation of saying to the dudes “Isn’t it kinda hot in here guys?” Lol and then I think about the floor and the wood and the rocks. That’s about it LOL. But it’s the only 20 minutes in my life that I’m not with my phone. So I think that’s kinda cool. I’ll take that as meditation and peace time. Other guys bring their iPhone in there but idk I thought I read that’s not good for the phone. However this guy said he’s being doing the dry sauna forever so maybe he’s proof that it’s fine.

[@PracticalHealthNow]

Sitting quietly, meditating, and enjoying peaceful time without the phone is probably the best option! Sometimes, I also practice controlled, deep breathing and do some stretching exercises. And on occasions when I meet a friend in the sauna, we simply chat.

[@GoddessWoman1]

What is a good temperature to start at? My new house has a sauna and im not sure how to start.

[@PracticalHealthNow]

It's quite simple - start with whatever temperature you feel comfortable. And quite fast, like within one session, you can start extending the temperature range (the temperature in the sauna vs the shower temperature) and the duration of each visit to the sauna. It's a dynamic situation :)

[@GoddessWoman1]

Thank you!! This was very useful information!! I can't wait to start!!

[@emptydog1109]

Should you drink water while you’re inside the sauna? The sauna I go to YMCA near me is only about 165-170. I hear that’s a little bit low. What do you think?

[@PracticalHealthNow]

I drink before, during, and after the sauna. The more, the better :) As for saunas and steam rooms at YMCAs, they're not that hot. I actually visited my local YMCA this Sunday, and I could sit in their steam room forever. The rule of thumb is that you should spend 5 minutes, max 10, in a steam room or sauna. If you stay longer, then it's not hot enough for you.

[@emptydog1109]

Please excuse my late response and thank you for yours. Thanks for the advice on drinking water that I often supplement with electrolytes and A1 or something like that, maybe some other supplements that I’m taking. Yeah the YMCA is not that hot usually about 65 sometimes it’s in the 170 the hottest I’ve seen it is 173 ,so people usually stay 20 -30 minutes. minutes or so. Myself and most of the other people find it very frustrating.. thank you. Take care.

[@anotherrandomdude2221]

When you hear the thank you inside your head you've probably passed out

[@PracticalHealthNow]

Ha-ha-ha! I hope not :)

[@raycecil4643]

Im trying to improve my ability to tell where people are from, based only on their accent and appearance. Are you Austrian?

[@PracticalHealthNow]

Ray, it's a good try! And this is what the majority of people are thinking of my accent. And I don't know why. Originally, I am from Ukraine and spent about 5 years in Russia :)

[@raycecil4643]

@@PracticalHealthNow Something about your look and accent reminds me of Arnold Schwarzenegger, an Austrian, which is why I guessed this.

[@PracticalHealthNow]

@@raycecil4643 Ray, oh! People often call me Arnie :) I'm hopeful that one day Arnold Schwarzenegger himself will give me a call and propose we make a movie together! Fingers crossed!

[@raycecil4643]

@@PracticalHealthNow Hahaha! Yeah I think you two have a common ancestor for sure!!

[@annatitova7582]

Adam and Eve are the ancestors of all humanity @@raycecil4643

[@user-if8ui1ek8x]

Привет из Массачусетса

[@PracticalHealthNow]

Привет, Юрий :)

[@skittlepuff]

ONE OR TWO MINS? Lmao maybe it’s because I’m from Las Vegas, but I don’t even feel a thing until after like 30 mins my first time.

[@PracticalHealthNow]

It depends on the sauna itself, temperature and humidity vary significantly across saunas in the US. Try to find a sauna or steam room where you can stay 3-5 mins comfortably and 6-10 mins will be a stretch for you. It will be the most useful for you. And Las Vegas rocks as usual :)

[@Greekhistoryyy]

Do you need to take a shower after sauna

[@PracticalHealthNow]

Usually, people take shower, but it's up to you! You will be really sweaty after 10 minutes in the sauna

[@paulwarner5674]

Being claustrophobic I can't use saunas

[@PracticalHealthNow]

It's not fun... Can you use jacuzzi or hot springs?

[@paulwarner5674]

@@PracticalHealthNow No. Feels like I'm being suffocated. Only have showers no baths. But can't close shower door.

[@petey611]

Poor guy!

[@LamiAtZenith]

Don’t forget to breathe through your nose

[@PracticalHealthNow]

Yep, nose breathing is critical for a healthy life!

[@EzraP-nd3cd]

YES! watching how I blasted all over the "place" in less than a month was shocking, I used what I talked about the other day, and although it actually took about 5 weeks for my volume to double, I just go'ogled Jan Venstaker's Shooting Ropes and her reaction has been priceless!

[@PracticalHealthNow]

Congratulations! So, do you recommend it?

[@ChloeASMR91]

Can you lose weight using the sauna?

[@PracticalHealthNow]

Yes and no. Yes - the sauna and extensive sweating dehydrate the body, but that weight comes back fast. If we are talking about losing fat - no, the sauna doesn't really help here, we need the calorie deficit to start burning fat. By the way, fat cells in our body have only 10% of water, so when we sweat they basically stay intact. I hope it helps!

[@ChloeASMR91]

@@PracticalHealthNow okay thank you for the help 😊

[@Loostyc]

Clothes in sauna??? 😮

[@PracticalHealthNow]

Ideally, no. But if there is no choice, yes

[@temesgenyihdego6668]

Hi brother l live in Ethiopian sauna bath business consent for me new crate

[@PracticalHealthNow]

Wow, it's great to see people from Ethiopia on our channel! How Ethiopia is doing?

[@Donjon1220]

Wearing clothes at Sauna is weird and disgusting happy to live in Germany where this is forbidden

[@PracticalHealthNow]

I don't see it disgusting, but I totally agree with you - it's better, much better to fully naked in the sauna!

[@rosedeleon9390]

Lots of girls at my gym go in sauna with their sweaty work out clothes and sneakers! They tend to always have headphones on , I think so that you dont bother saying anything to them.

[@green8718]

It's best to not wear any clothing in the sauna, as the Finns do. Americans are way too hung up about simple nudity.

[@PracticalHealthNow]

Agree, being totally naked in the sauna is the best case, but it's not always possible or almost impossible in many parts of the world, like in the USA

[@rinohunter6190]

Get in sauna sweat get out of sauna

[@PracticalHealthNow]

and enjoy the entire process :)

[@KRB0]

Very bad information about sauna... You need to be naked at 120 degrees for an hour :) That's how Finnish people use sauna

[@PracticalHealthNow]

Kaapo, 120C for one hour straight? No! You can get much stronger health benefits, if you mix sauna and cold plunge. Try it and tell me whether you like it! One separate note - a big respect to Finnish people for giving sauna to the world :)

[@JackBoeau]

Sauna in shorts and swimsuits... Horrible idea for a European...😵‍💫🥴

[@PracticalHealthNow]

Yeah, I know :)

[@dmitryshevchenko349]

For the love of God, whatever you do- do not enter a sauna room fully dressed and wearing your freaking sneakers. Insulate your head and you’ll be fine!

[@PracticalHealthNow]

"Do not enter a sauna room fully dressed and wearing your freaking sneakers" and eating a piece of pineapple pizza :)

[@dmitryshevchenko349]

@@PracticalHealthNow in US they even put signage that says “Do not shave inside “ The clown shit that is going on here in saunas is on a whole different level. I wouldn’t be surprised if someone did try eating inside.

[@PracticalHealthNow]

@@dmitryshevchenko349The sauna/ steam room culture in the US is quite low, though it's improving. My videos on this topic are my humble contribution to this process :)