How to use sauna at gym?


Using a sauna at the gym can be a relaxing and rejuvenating experience, but it’s important to do so safely and effectively. This comprehensive guide will walk you through the steps to make the most of your sauna session.

Section 1: Preparing for Sauna Use

1.1 Hydration

Before entering the sauna, it’s crucial to be well-hydrated. Drink a glass of water to ensure you’re adequately hydrated, as the heat from the sauna can cause you to sweat profusely.

1.2 Appropriate Attire

Most saunas require you to enter nude or in a swimsuit. Check the specific rules of your gym to ensure you’re appropriately dressed.

Section 2: Entering the Sauna

2.1 Cleanliness

Shower before entering the sauna to remove any lotions, oils, or dirt from your skin. This helps ensure a clean and effective sauna experience.

2.2 Towel Placement

Bring a clean towel into the sauna to sit or lie on. This not only helps keep the sauna clean but also provides a barrier between your skin and the hot benches.

Section 3: During Your Sauna Session

3.1 Time Management

Start with shorter sessions, typically around 10-15 minutes. As you become more accustomed to the heat, you can gradually increase the duration of your sessions.

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3.2 Breathing Techniques

Practice slow, deep breaths to help relax your body and maximize the benefits of the sauna. Inhale deeply through your nose and exhale slowly through your mouth.

3.3 Relaxation and Meditation

Utilize the sauna as a space for mental relaxation. Practice mindfulness or meditation techniques to further enhance the calming effects of the sauna.

Section 4: Safety Considerations

4.1 Listening to Your Body

Pay attention to how your body feels during the sauna session. If you start to feel dizzy, lightheaded, or uncomfortable, it’s important to exit the sauna and cool down.

4.2 Time Limits

Avoid spending too much time in the sauna. Extended periods of heat exposure can lead to dehydration or other health risks.

Section 5: Post-Sauna Care

5.1 Hydration

After your sauna session, replenish lost fluids by drinking water. This helps rehydrate your body and replace any fluids lost through sweating.

5.2 Cooling Down

Allow your body to gradually cool down. Take a lukewarm shower or, if available, use a cold plunge pool or shower to help regulate your body temperature.


Using a sauna at the gym can be a wonderful addition to your fitness routine, providing both physical and mental benefits. By following the steps outlined in this guide, you can make the most of your sauna experience while ensuring your safety and well-being. Remember to always listen to your body and prioritize your comfort and health above all else.

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