A hydrotherapy tour, either in a spa, a gym or health resort, usually consists of a Swedish sauna, a Turkish or steam sauna, a cold bath and a Jacuzzi.
Regardless of whether you only take a sauna or follow a complete hydrotherapy circuit, it is advisable to pay attention to the following recommendations. You must make the journey calmly and following a series of stages.
Start with the sauna that best suits your needs, although if the tour has a Jacuzzi, is better to start and finish with it, at least for 10-15 minutes.
Time inside saunas, regardless of being Swedish or Turkish should be limited to three doses of 10-15 minutes each, with an intermediate rest between them of at least 5 minutes.
Between sauna sessions, plunge into the cold bath or take a cold water shower. This bath, depending on the temperature at which the water is, can take from 5 seconds to 5 minutes.
Once you finish the three sessions of the chosen sauna, you should rest at least 10-15 minutes before entering the next.
Times are approximate and for guidance only: remember that each person has a different tolerance to dry heat, wet heat, or cold water and also different recovery times between sessions.
Repetition will increase tolerance, and you will learn to relax and enjoy the process. It is not advisable to take more than 2 sauna sessions per day and no more than 3 per week.
Before starting the circuit, you should shower with soap and warm water to clean the skin and facilitate perspiration. Then enter the sauna with a wet and clean skin.
Sit on the lower bench and place your towel between your body and the bank. Adopt a comfortable position, preferably with all your members at the same level. Try to relax. Breathing will become deeper, heart rate and blood circulation will slightly accelerate, and the blood vessels will dilate.
It is recommended, both before and after the circuit, not to take alcohol or heavy meals. Wait at least an hour and a half since the last meal. You should not enter the sauna if you are hungry. It can be very harmful in a state of exhaustion or dehydration.
Do not exercise inside the sauna or talk too much. Relax and breathe calmly.
During the session and at the end, it is very important to hydrate taking small sips of water, fruit juices or sports drinks. Remember that you can lose up to two liters of water in a sauna session.
Wrap up well when leaving. Take a walk until your body recovers, and retake the actual thermal sensation. It is normal to feel yourself slow and somewhat tired.
It is very important after the sauna not do any exercise. Enjoy the feeling of relaxation.
After the hydrotherapy session is ideal to apply throughout the body an essential oil (olive, almond, wheat germ, coconut, etc.) to nourish and hydrate your skin. Do not use products with paraffin as clog pores up and prevent proper breathability.
As a general security measure during a sauna session, it is essential to listen to your own body, stop it at the slightest sign of warning, respect the rules of use, and do not skip steps in the case of making a hydrotherapy circuit. In case you feel very tired or malaise, you must stop the session immediately.
