Question: Sauna to Warm Up?
Answered by Brenna Joyce
Answer:
The sauna experience may vary from person to person. Some experience positive effects including mental and physical relaxation, joint and muscle relief, asthma and bronchitis relief, opening of pores, improved sleep and improved immune system. Others may have a negative experience including dizziness, weakness, nausea or dehydration. Or, it may have no effect.
Several physiological changes take place when exposed to a sauna. The body surface blood vessels rise toward the skin (dilate) in order to cool the body. As a result, less blood flows to the brain. This can cause one to feel more relaxed and possibly light headed. While seated in a sauna with dilated vessels, blood pressure drops which means circulation decreases and less oxygen is delivered to tissues of the body. This may cause dizziness, nausea or weakness.
Due to the heat and humidity of a sauna, the body sweats greatly and loses electrolytes including sodium, magnesium, potassium, iron, zinc and calcium. Dehydration is a risk and water alone cannot replace the electrolytes.
Because of these physiological changes, it may be dangerous to use the sauna prior to exercise. It’s advisable to do a warm-up and cardio followed by a cool-down and stretch. Stretching is best done after exercise when muscles are warm. Light stretches may be done after a 5-10 minute warm-up. Use the sauna after exercise, but wait at least 15-30 minutes after finishing exercise to let the body cool down and make sure to drink water (with electrolytes) prior to use.
A few tips for the sauna:
- Use the sauna for 5-10 minutes per use.
- When first using the sauna, begin with a shorter duration to make sure you experience no negative side effects.
- Lie down or sit for at least 10 minutes after exiting the sauna.
- After a sauna, take a warm or cool shower (but not hot) to cool down your body.
- Drink mineralized water before and after sauna use; add minerals (or an electrolyte replacement drink) if the water does not already contain them.
Pregnant women or those with high or low blood pressure, heart conditions, or a disease that may be affected by a sauna should contact their physician before using a sauna. Alcohol consumption and use of medications in conjunction with sauna use may also have negative side effects.