Guide for a 45-minute sauna session using a 10-minute in, 5-minute out cycle, finishing with a cold shower:

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• Hydrate: Drink a glass of water before going to your sauna session.

• Towel: Bring two towels: one to sit  on and one to dry off with.

• Bring flip flops or sandels for going outside to our relaxation and cold shower area

 

Sauna Session 

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This session will consist of three 10-minute sauna rounds with 5-minute cool-down breaks in between.

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• Start on the lower benches to gradually acclimate to the heat. If you feel comfortable after a few minutes, you can move to the higher bench for a more intense experience. Focus on unwinding and letting your body relax.

• Take a break. You can sit or stand outside the sauna in the fresh air or hallway. 

• Final Cool-down & Cold Shower: Now it's time for the invigorating cold shower! This will help close your pores, improve circulation, and leave you feeling refreshed. Start with your feet and gradually work your way up your body. You don't have to stay under the cold water for long – even 30 seconds can be beneficial.

 

Post-Sauna :

• Hydrate: Drink plenty of water to replenish fluids lost through sweating.

• Relax: Take some time to relax and let your body cool down completely. You might want to wrap yourself in a towel.

 

Additional Tips

• Listen to your body: If you feel dizzy, lightheaded, or uncomfortable at any time, take a longer break or leave the sauna entirely. Don't push yourself too hard, especially when starting.

• Stay hydrated: Drink plenty of water before and after your sauna session.

• Avoid alcohol and caffeine: These substances can dehydrate you and make you more susceptible to heatstroke.

• Remove jewelry: Metal jewelry can get hot and burn your skin.

• Don't use the sauna if you're sick

• Communicate: If there are a number of people wishing to use the top bench please rotate seats after sufficient time has passed.

Important Considerations

• Consult your doctor: If you have any health conditions, such as high blood pressure, heart problems  or are pregnant, talk to your doctor before using a sauna

• Most important relax and enjoy your sauna session