Step

According to Dr. Edward Group DC, NP, DACBN, DCBCN, DABFM, most burns that occur are the result of accidentally touching a heater or other heat source in the sauna. Heart attacks often occur because a person who has heart disease experiences a drastic change in temperature, such as being exposed to cold water after exiting a sauna. The normal human body temperature is 37 ° C and an increase in the core body temperature to 40.5 ° C is a serious medical emergency. Death can occur if a person is exposed to extreme heat as a result of being in a sauna for too long.

Therefore, to avoid the dangerous risks that can occur when a sauna, it is better if you follow some of the following sauna tips.

The day before the sauna

On the day before entering the sauna, you must follow these tips:

If you have certain medical conditions, get your doctor's approval to do a sauna.
Ensure good hydration for at least three consecutive days before the sauna. It also includes caffeine reduction and electrolyte restoration. Drink sterile water when you wake up and throughout your day. Don't wait until you are thirsty, because that means you are already dehydrated. Two liters of water per day is a good amount. This amount varies depending on where you live and your lifestyle.
Make sure you sleep well, at least a few nights before your first sauna. If you experience fatigue, it will get worse in the sauna.
Consumption of healthy oils, such as fish oil, olive oil, coconut oil, and ghee are good for health. This is necessary to protect and build cell membranes, and protect your brain.
Eat regularly three days before the sauna.

Towards the sauna

Before entering the sauna, do the following preparations:

Drink electrolyte fluids after waking up on the day you will go to the sauna.
Eat a healthy diet at breakfast that contains protein, fat and carbohydrates.
Do the sauna a few hours before it is time for you to go to bed, because if you are late you will be awake at night. Although for some people, it will help them sleep.
Make sure you have enough healthy oils in your body. Healthy fats are good for protecting cell membranes and the brain during a sauna.
Don't eat heavy meals for 30-60 minutes before doing the sauna.
Take off all your clothes in the changing room and wear the towels provided or cotton shirts and shorts.
Go to the toilet if necessary.
Wet the body, then dry. If necessary, soak your feet in warm water.
Weigh yourself before entering the sauna, and watch if you are gaining weight or losing weight. If it's reduced you are dehydrated.
You can use a sauna cap that can keep your head protected from the heat.

When in the sauna

When you are doing a sauna, you have to do the following tips:

Drink it before you get thirsty.
Whether lying down or sitting, try to keep your feet off the floor, especially if the floor is cold. Contrasting temperatures are not good for your body during a sauna.
When you sit in the sauna, gently scratch or press the skin of your arms, legs, stomach and back. This will stimulate your pores to open more during the sauna, thereby increasing circulation on the surface of your body. When you sweat, the toxins in your body will come out naturally.
Keep the light on. Do not do the sauna in a dark place because it will trigger the parasympathetic nervous system. And it will make you feel like passing out, especially if you're standing up.
Focus on breathing. Do belly breathing or full breathing.
Pay attention to your body condition. If you don't feel strong, get out of the sauna.
If you feel dizzy while standing, stand slowly near a wall or fence.
Sauna can be done for a maximum of 20 minutes.

After the sauna

You should contrast your body heat to cold, with the following rules:

Shocking your body from hot to cold is a fairly effective technique for re-closing pores, encouraging your blood to return to your core organs, and strengthening your natural defenses.
This contrast technique is not recommended for those who are doing a sauna for the first time.
This contrast technique should not be used for people with asthma and heart disease, as this technique will be fatal for them.
Start doing contrast after doing two or three sauna sessions over a few weeks.
Bathing in a cold tub is most effective, and it is common for spas to do this as well.

Things to note

For cases of chronic disease, saunas should only be used with the approval of a doctor. Saunas should be strictly avoided by people who have serious heart disease, serious lung disease, infections, high blood pressure, kidney disease, epilepsy, and thyroid gland disorders.