How hot is a sauna

Some like it hot: the sauna ABC

Sauna ABC - Our tips and tricks for sweating properly

Relax-Refresh-Renew. Wellness and relaxation for body, mind and soul. It is well known that you should think warmly on cold days. We help and accompany you from A-Z through the sauna ABC.


The poured water evaporates on the hot stones and the humidity increases by 50 percent, making the air feel much hotter immediately. Those who tolerate heat well will enjoy it, for others it is a reason to flee. However, you should leave the sauna before and not during the infusion. Many spas offer infusion ceremonies with fruit or herbal aromas and lively towel waving from the sauna master.


It is a must in England and North America, common in southern Europe, but undesirable in Scandinavia and German-speaking countries. Here the sauna is considered a textile-free zone. Towels or bathrobes and bathing shoes are worn in the sauna area. Before going to the sauna, everything is taken off.

Cool down

It is best to go briefly into the fresh air area immediately after the sauna. Then there is a cold shower, from the feet and hands to the heart. This stimulates the circulation and blood flow. An ice cold immersion bath is only recommended for people without blood pressure problems.

steam bath

A steam bath is a relief for the airways - especially in winter when the nasal mucous membranes are irritated by the cold outside and inside by dry heated air. Nevertheless, not everyone finds the warm fog pleasant. The temperature here, at 40 to 50 degrees Celsius, is significantly lower than in a Finnish sauna (around 90 degrees Celsius), but the body temperature is higher. Because of the high humidity, the sweat cannot evaporate well on the skin. It continues with the letter E in the sauna ABC.


Rest for 20 to 30 minutes between sauna sessions, am
best lying down. A total of two to three sauna sessions, spread over two to three hours, are ideal.


Spread your towel out on the wood so that the entire seating or lying surface is covered with fabric.


Taking a sauna is healthy, but not recommended for everyone without reservation. If you have cardiovascular problems and high blood pressure, it is better to ask your doctor in advance. If you have varicose veins, it is better to take a sauna lying down - preferably with your legs slightly raised. It is better to avoid the sauna if you have a cold.


A Finnish sauna is usually heated to between 70 and 100 degrees. When choosing a seat, the higher the bench, the higher the temperature. Beginners can also start with a saunarium at 50 to 70 degrees.


The infrared sauna - also known as the bio sauna - is suitable for everyone who cannot tolerate extreme heat. Here the operating temperature of 45 to 60 degrees Celsius is generated by infrared radiation. The humidity is higher than in a Finnish sauna and the length of stay is longer (15 to 30 minutes). Often, organic saunas are equipped with changing colored lights, they are supposed to increase well-being.


In Finland even small children are allowed into the sauna, in other countries this is rather unusual. There are no reliable studies, only divided opinions. Some consider it safe to visit the sauna from the fourth month onwards, while others recommend waiting one to two years. Ultimately, the parents are responsible. If you take your child with you, they should have a shorter sauna time and cool down more slowly than adults. A sauna session is enough. With older children it is important that they feel like doing it themselves.


If you are very hungry, sauna is not much fun. Then the blood sugar level is low and the heat puts additional stress on the circulation. But the sauna is not the right place right after a meal. The last meal should be light and ideally a few hours ago.


A hot foot bath after the last sauna session helps to prevent sweating that often still occurs after you have changed your clothes a long time ago. Since the skin loses a lot of moisture, you should thoroughly apply a high-fat lotion after the last sauna and shower.


Warm steam opens the pores. Body scrubs directly after the sauna are therefore special


Only lie down when there is enough space in the sauna, otherwise you will sit on the bench. Saunas are places of silence, so you should avoid talking at all.


If you are lying down in the sauna, sit up straight one to two minutes before the end of the sauna session instead of suddenly standing up from the horizontal. This will avoid unnecessary dizziness.

Time of day

For experienced sauna users, an evening sweat is pure relaxation and therefore the best prerequisite for a restful night. Beginners are better off going to the sauna during the day. The extreme temperature fluctuations in them can release stress hormones that prevent them from falling asleep. What does the letter U in the sauna ABC stand for?


U for manners! Anyone entering a sauna should greet the other visitors. This contributes to a pleasant atmosphere. The opposite has the effect if you examine your fellow sauna users too extensively and with interest. After all, nobody likes to be stared at - especially not naked.


Taking a shower before going to the sauna is not only essential for hygienic reasons. It also facilitates healthy sweating, which is otherwise slowed down by the film of fat on the skin.


Drink plenty of water before and after every sweat session in order to balance your fluid balance, preferably water or a juice spritzer. As a guideline, a total of three liters is advisable during a two to three hour sauna stay.


The rule of thumb for minutes is “15-15-30”, i.e. 15 minutes in the sauna, 15 minutes cooling down, 30
Rest for minutes. If it seems more comfortable to you, eight to twelve minutes per sauna session is fine. Switch to the lower bench if it gets too hot for you upstairs.

Saunas have an all-round positive effect on your health. The immune system is activated and the metabolism and the cardiovascular system are trained. The ideal place to relax - especially in winter. Our tips and tricks from the sauna ABC are designed to help you sweat in a healthy and organized manner.

Text: Meike Wöhlert

Photo: Fotolia / acnaleksy, colored by: Raufeld