Sweating 101
Intense heat exposure can be therapeutic and it can be deadly. Like a powerful drug, it is the way in which it is used that makes the difference. The context, preparation, helpful aids, temperature, rest periods, and recuperation time are all important. That does not mean that there is just one way or even “a best way” to do it. There are many different ways to enjoy a sweat bath and some experimentation is needed to find the best way for you. There are, however, important guidelines that should be considered.
Since sweating is often used to relax and de-stress, sweat sessions are typically done toward the end of the day or week. Saturday is a traditional sauna day in Finland. A sweat lodge ceremony is often used to mark both a beginning and a completion of an important quest. Many treatment programs have picked up on this idea. Sweat lodge frequenters often use Wednesday and/or Sunday for their sweat days - Wednesday representing the half-way point of the week and Sunday being the end and preparation day for the upcoming week. Regular use of the hamman is thought to bring good luck as the old adage claims: “Whoever goes to the hammam on forty consecutive Wednesdays will succeed at anything they do.” I have never come across a group that prefers to sweat at the start of a day. Most recommend leisurely recuperation after a sweat session rather than taking on a stressful task later that day. The effects on promoting deeper sleep is another likely reason many prefer to sweat later in the day.
Consider your amount of food intake before going to sweat. Sweating is a form of exercise. You wouldn’t decide to go for a run right after Thanksgiving dinner and the same should be true for sweating. It is often recommended that one fast for an hour or two before sweating. On the other hand, if you wait too long to eat you can feel feint or week. A good general rule is to not eat heavy before you sweat and to moderate your pre-sweat meal to how you would before engaging in any intense exercise.
Give your sauna some time to heat up. There is nothing more disappointing than when you’re all ready to plunge into some heat and discovering the sauna is still cold or lukewarm. If you are using a sauna in a gym or health club, do yourself a favor and call ahead asking the staff person, “To please make sure the sauna is on”. Rocks, walls, and benches need time to absorb the heat so that heat emanates from all sides of the sauna, not just from the kivas. The recommended temperature is 176 to 194º F (80-90º C). So where can you find the hottest sauna? Since 1999, Finland has hosted the Sauna World Championship. The 18-kilowatt stove used is nicknamed, “The Terminator”. In 2006, Leo Pusa 57, won staying in the 230º F sauna for 11:45.
Hard core sweat enthusiasts say the only way to sweat is naked. In our sweat therapy research, minimal attire was a bathing suit. Some people stuck to the minimal attire while others wore t-shirts in addition to bathing suits. Greater attention to your body image is an effect of sweating. As a result, when people start to sweat on a regular basis they start to pay greater attention to their diet and exercise. Jewelry should be removed as it can feel burning to the skin while in the sauna. Plastic covered sport watches are usually fine.
The things you will need are two towels and a quart of water. An athletic watch with a timer is helpful for marking time. One towel is for bringing in with you into the sauna. This towel can be used for sitting on or other personal hygiene. The second towel is for drying off afterwards. The recommended time inside the sauna is anywhere from 10 to 15 minutes. Take a five-minute break and then repeat. Two to four rounds in the sauna should do it. During the break drink plenty of water. I usually like to remain standing between rounds and then feel better able to take on the next one. Allow yourself to lie down and take a longer break to recuperate after your last round. Fifteen minutes should be plenty of time for your body to recuperate and for sweating to stop. Take a last rinse off in the shower before toweling off and getting dressed. If you leave too early while your body is still in sweat mode, your clothes will become soaking wet and you will likely find yourself annoyed.
You may also want to consider "A Recommended Sauna Procedure" by the Finnish Sauna Society: http://www.sauna.fi/englanti/englanti.html
