How to Maximize Benefits and
Safety in Your Sauna Experience

Pre-Sauna Preparation

• Consult Your Physician: If you have heart conditions, respiratory issues, are pregnant, or take medications, speak with your healthcare provider before using a sauna.
• Hydrate Properly: Drink water before entering the sauna, as sweating causes fluid loss. Avoid alcohol and caffeinated beverages prior to your session.
• Dress Appropriately: You need to have something between your skin and the wood surfaces. This keeps the hot wood surface from being uncomfortable for you and promotes a hygienic environment for other guests.
• Remove jewelry and watches, which can become uncomfortably hot.
• Gather Essentials: Bring a towel to sit on, water to drink, and water to put in the bucket (included) to pour on the rocks in the heater.
• Essential oils for aromatherapy.

During Your Sauna Session

• Limit Session Duration: Beginners should start with 8–10 minutes; experienced users may stay for up to 20 minutes. Listen to your body and exit if you feel dizzy, lightheaded or nauseous.
• Hydrate Frequently: Sip water during your session to replenish fluids lost through sweating.
• Use Steam Sparingly: In traditional Finnish saunas, you may pour water over hot stones to create steam (“löyly”). Do so in moderation as too much water will just drip through the heater and onto the floor. Use the wooden bucket and spoon provided. You will need to provide your own water.
• Practice Mindfulness: Focus on breathing deeply, relax, and let your muscles unwind. Many find quiet meditation enhances the experience.
• Avoid Distractions: Leave electronics outside; the intense heat may damage devices and disrupt tranquility.
• Do not bring books or magazines into the sauna itself since the intense heat may melt the binding or cause the ink to run.
• If you bring some essential oils with you then you are free to put a small amount in the tray positioned above the heater. Start with small amounts and add more as needed. Never put oil on the rocks or in the water you pour on them.

Exiting the Sauna

• The lights in the sauna will fluctuate 5 minutes before your sauna session is scheduled to end. Please pick up any trash you may have brought with you and wipe down the sauna where you were seated. Cleaning wipes are provided.
• Please exit the sauna before the end of your session since there may be another customer after you.

Safety Precautions

• Know When to Avoid the Sauna: Do not use a sauna if you are intoxicated, ill, or have unexplained health symptoms.
• Supervise Children: Children should only use the sauna with adult supervision and for shorter periods.
• Listen to Your Body: Exit immediately if you feel faint, nauseated, or uncomfortable.
• Be Aware of Medical Conditions: Individuals with heart or respiratory issues, implants, medical devices, or who are pregnant, should consult a doctor before using a sauna.

Potential Health Benefits

• Improved Circulation: Heat expands blood vessels, boosting blood flow and oxygen delivery.
• Muscle Relaxation: Soothes muscle soreness and joint stiffness.
• Stress Relief: Promotes mental relaxation and overall well-being.
• Skin Cleansing: Sweating helps flush out toxins and unclog pores.
• May Support Cardiovascular Health: Some studies indicate regular sauna use can be beneficial for heart health but always consult your physician.

Risks and When to Seek Help

• Dehydration: Sweating leads to fluid loss; replace fluids with water and electrolytes before, during, and after your session.
• Heat Exhaustion or Stroke: Know the symptoms—nausea, headache, dizziness, rapid heartbeat. Leave the sauna and seek help if necessary.
• Burns: Avoid direct contact with heating elements or hot stones.
• Fainting: Stand up slowly; leave immediately if you feel faint.

Please notify us of any issues concerning your experience or questions you have.

435-764-2133