As a popular health-preserving method, 汗蒸 (hanzhēng, or "sauna therapy") can help the body detoxify, promote blood circulation, and relieve fatigue. However, only by mastering the "efficient usage" tips can you maximize its effects. Many people seem to be doing sauna therapy, but due to improper operation, they not only fail to achieve the desired results but may also cause damage to their bodies. Below is a detailed breakdown of the correct way to perform efficient sauna therapy.

I. Before Sauna Therapy: 3 Preparations to Lay the Foundation for Efficient Sauna

1. Hydration and Diet ManagementDrink 300-500ml of warm water 1 hour before the sauna to replenish the body's fluids (preventing dehydration during the session). Note that you should not sauna on an empty stomach (which may cause hypoglycemia and dizziness) or immediately after a full meal (overeating impairs digestion; it is recommended to wait 1-2 hours after eating).
2. Cleanse the Skin and Dress ComfortablyRinse your body briefly with warm water before the sauna (do not use shower gel or soap, as chemical residues may clog pores and hinder sweating). Pat dry and change into loose sauna clothing. Also, prepare a towel (for wiping sweat) and a cup of warm water (to drink during the sauna).
3. Choose a High-Quality Sauna EnvironmentThe heating system of the sauna room is crucial. Prioritize efficient graphene-based heating systems (such as radiation-free far-infrared graphene systems). These systems heat up quickly, maintain uniform and stable temperatures, provide a more comfortable and efficient sauna experience, and their far-infrared wavelengths can assist in physical therapy to enhance health benefits.

II. During Sauna Therapy: 4 Key Points to Maximize Effects

1. Gradually Adapt to the TemperatureFor first-time users or those with weaker constitutions, stay in the sauna for 10-15 minutes initially, then extend each session by 5-10 minutes (total duration is recommended not to exceed 60 minutes). Do not blindly pursue "pushing to the limit"; aim for a light sweat and a sense of relaxation.
2. Frequent, Small Sips of Water Are EssentialDrink warm water every 10-15 minutes during the sauna (sipping slowly) to continuously replenish fluids. Dehydration turns the sauna into a "dehydrating ordeal" rather than a health practice.
3. Moderate Movement to Boost CirculationAvoid staying seated or lying down the entire time. Walk slowly or do gentle stretches in the sauna to help the body heat evenly, promote blood circulation, and enhance sweating and detoxification.
4. Monitor Bodily Signals and Adjust TimelyIf you experience dizziness, palpitations, chest tightness, or excessive cold sweats (abnormal sweating), leave the sauna immediately, rest in a ventilated area, and rehydrate.

III. After Sauna Therapy: 3 Post-Care Steps to Solidify Effects Without Harming the Body

1. Don’t Rush to Bathe – Let the Body "Settle" FirstAfter the sauna, pores remain open. Avoid bathing within 30 minutes (especially cold showers, which can easily cause chills and stimulate pore contraction). Once your body temperature returns to normal, rinse with warm water (again, avoid strong cleaning products).
2. Replenish Fluids Promptly + Eat LightlyDrink a cup of warm water or 淡盐水 (dàn yán shuǐ, lightly salted water) after the sauna to replenish lost fluids and electrolytes. Avoid spicy foods and cold drinks; opt for light, easily digestible foods (such as porridge or vegetable salad) to allow the body to recover gently.
3. Keep Warm and Avoid DraftsThe body’s resistance is temporarily reduced after a sauna. Dry off promptly, put on clothes, and avoid direct exposure to air conditioners, fans, or cold winds to prevent cold qi from invading the body.

IV. "Pitfall Avoidance Guide" for Efficient Sauna Therapy

• Myth 1: "The longer you sauna, the better the effect." → Excessive sauna use can cause dehydration and fatigue, damaging vitality. Each session must be kept within a reasonable duration.
• Myth 2: "The higher the temperature, the more effective it is." → A temperature that suits your body is key. Home saunas are generally controlled at 40-50°C; excessively high temperatures may cause discomfort.
• Myth 3: "It’s fine not to rehydrate after a sauna." → Sauna therapy causes significant fluid loss; rehydration is a core part of "efficient sauna therapy" and must not be ignored.