I. The Origin of Sauna: From Survival Need to Cultural Symbol

The origins of the sauna date back over 2,000 years to Finland, where it began as a survival strategy for ancestors to cope with the harsh cold. Early "smoke saunas" used wood as fuel to heat volcanic rocks to extremely high temperatures; sprinkling water on the rocks produced steam that not only warmed the body but also killed germs in clothes and dwellings. This primitive wellness practice gradually integrated into Finnish life, becoming a venue for socializing, discussing matters, and even holding important rituals (such as newborn baptisms and festival celebrations). As the Finnish proverb goes, "In the sauna, everyone is equal"—a testament to its central role in the culture.

As civilization advanced, saunas spread from Northern Europe to the rest of the world, evolving into unique forms in different regions: Turkey’s "Hamam" combines steam bathing with massage, emphasizing a gentle experience under marble domes; Japan’s "sanrin" (three-temperature) saunas integrate saunas with cold water baths and rest areas, creating a progressive wellness routine; and modern technology has given rise to infrared saunas, bringing this traditional practice into ordinary homes in a milder form.

II. Main Sauna Types: Which One Is Right for You?

The core difference between sauna types lies in their "heating and steam-generation methods," which directly determine the experience and suitable scenarios. Clarify your needs before choosing:

1. Traditional Smoke Sauna

As the "originator" of saunas, it relies entirely on burning wood to heat volcanic rocks. The chimney-less design allows thick smoke to fully permeate the space and rocks; users enter only after the smoke dissipates. It features temperatures up to 80–100°C, with steam carrying the natural aroma of wood. The high temperature and bacteria-inhibiting compounds left by smoke deliver a strong sense of cleanliness. However, it is time-consuming (requiring 2–3 hours of pre-heating) and has a strong smoky smell, making it more suitable for outdoor settings or seasoned enthusiasts seeking an authentic experience.

2. Modern Wet Sauna

The most common type today, it heats volcanic rocks via electricity or gas; sprinkling water produces a burst of steam, with humidity reaching 70%–100% and temperatures typically 60–80°C. The moist, high heat quickly opens pores and promotes sweating, making it ideal for people with dry skin in need of deep cleansing. Home models are mostly all-in-one designs, easy to install, requiring only ventilation and water supply space.

3. Infrared Sauna

It uses heating elements like graphene and carbon fiber to generate far-infrared rays, which warm subcutaneous tissue directly instead of heating the air. With mild temperatures (40–60°C) and low humidity (30%–50%), it avoids the stuffiness of traditional saunas, heats up quickly (ready in 10–15 minutes), and consumes less energy. It is particularly suitable for the elderly, children, those with weak cardiovascular function, first-time sauna users, or anyone with low tolerance for high temperatures.

III. The Proper Sauna Experience: A Step-by-Step Guide from Preparation to Post-Care

Incorrect sauna practices can do more harm than good. Mastering the scientific process is key to unlocking its wellness benefits:

1. Pre-Sauna Preparation: Lay the Foundation

• Avoid empty/full stomachs: Eat light meals (e.g., fruits, whole grains) 1–2 hours before; an empty stomach may cause hypoglycemia, while a full stomach can trigger digestive discomfort.
• Replenish fluids: Drink 150–200ml of warm water in advance to prepare for sweating; bring warm water if planning to stay for over 15 minutes.
• Cleanse the body: Shower first to remove surface oil and dirt (preventing pore blockage); avoid body wash or skincare products, as they may cause irritation under high heat.

2. During the Sauna: Moderation Is Key

• Temperature and duration: For first-time traditional wet sauna users, start with 60°C for 5–8 minutes; gradually increase to 70–75°C, with a single session no longer than 20 minutes. For infrared saunas, start with 15 minutes, maximum 30 minutes.
• Posture and breathing: Sit upright (avoid hunching or curling) to ensure even heating; breathe slowly in through the nose and out through the mouth to ease potential stuffiness.
• Hydration rhythm: Drink 50–100ml of warm water every 5–10 minutes, in small sips—avoid chugging, which dilutes gastric juice.

3. Post-Sauna Care: Lock in Benefits

• Cool down gradually: Do not jump into a cold shower or expose yourself to cold wind immediately. Pat dry and rest at room temperature for 5 minutes, then shower with 37–40°C water. If tolerant, try "hot-cold alternation" (quickly rinsing limbs with cool water) to boost blood circulation.
• Replenish fluids and nutrients: Drink electrolyte water (e.g., light salt water, coconut water) and eat small, easy-to-digest foods (e.g., bananas, yogurt) to replace lost water and minerals like potassium and sodium.
• Avoid immediate exertion: The body is relaxed post-sauna; avoid exercise, driving, or long work hours immediately—rest for at least 30 minutes.

IV. Critical Taboos: Situations Where Sauna Is Strictly Prohibited

While beneficial, saunas are not for everyone. The following groups must avoid them to prevent health risks:

• Cardiovascular patients: Those with uncontrolled hypertension, coronary heart disease, or arrhythmia—high temperatures may cause blood pressure fluctuations or myocardial ischemia.
• People in special physiological states: Pregnant women, lactating women, women during menstruation, and children under 12 (who have weak temperature regulation).
• Patients with skin or infectious diseases: Those with severe eczema, unhealed burns, or in acute infection stages (e.g., flu, pneumonia)—high heat may worsen symptoms or spread germs.
• Others: People who are fasting, intoxicated, severely dehydrated, or have underlying conditions like epilepsy or severe anemia.