di Effe Perfect Wellness
A Finnish sauna is a traditional heat ritual in a wooden cabin. The air inside is kept at a temperature of between 85 and 100 °C and humidity is very low to ensure perspiration evaporates and your skin does not become too hot.
Its therapeutic benefits were well-known to the Ancient Greeks, but it was primarily the Baltic people, particularly the Finns, who developed the sauna as the ultimate source of wellbeing that has spread all over the world.
Bathers sit on benches lining the walls and relax, as the heat gradually warms their body, causing it to sweat and release toxins.
WHAT IS A FINNISH SAUNA AND HOW DID IT GET ITS NAME?
The sauna is traditionally a practice that promotes wellbeing and personal hygiene which originated in the Baltics. The word “sauna” comes from ancient Finnish and, while its origin is not altogether clear, it is thought to be linked to the meaning of “winter dwelling”. Saunas were therefore originally somewhere to live in the winter and only later were they used as heat therapy.
In its primitive form, the Finnish sauna was a wooden room heated with hot stones in a fire pit. To produce more intense heat, water was thrown on the stones to generate steam: the high temperatures induce relaxation and sweating. The sauna tradition has a long history in Finnish culture and is an important part of their social life and personal wellbeing.
Today “Finnish sauna” is a generically used term to indicate any kind of sauna, even those that use modern electrical heaters to heat the stones, which have become popular throughout the world: in gyms, spas or even at home, if you have installed a domestic sauna.
THE DIFFERENCE BETWEEN A FINNISH AND AN INFRARED SAUNA
Finnish saunas are different to the infrared saunas you find in many modern-day spas. In traditional Finnish saunas, heat is produced by hot stones which are heated by a heater and humidity is relatively low.
The main difference between a Finnish sauna and an infrared sauna is the heating method and the effects it has on your body.
Heating method:
Health benefits:
Both saunas offer health benefits - their approaches are just slightly different. Whether you choose a Finnish sauna or an infrared sauna depends on your personal preferences and the wellbeing benefits you wish to achieve.
THE DIFFERENCE BETWEEN A FINNISH SAUNA AND A BIO-SAUNA
The main difference between a Finnish sauna and a bio-sauna is the temperature and humidity - but the experience is different too.
Temperature and humidity:
Experience:
Both the saunas offer physical and mental benefits, including relaxing the body, stimulating blood circulation and purifying the skin through sweating. When choosing between the two, you need to take into consideration your personal preferences, the temperature you can tolerate and your individual needs. Always consult a medical practitioner before using a sauna, especially if you have a pre-existing medical condition.
HOW A FINNISH SAUNA WORKS
The sauna is a bath of very warm, dry air in an enclosed space made of natural wood, where a special appliance heats and dehumidifies the air. In a traditional Finnish sauna, the temperature is between 85 °C and 100 °C, with humidity reaching no higher than 30%.
Traditional Finnish saunas are made out of wood that is specifically chosen for its insulating properties, resistance to heat and durability. The most commonly used types of woods are spruce, aspen, pine and alder.
Spruce, for example, is one of the most widely used woods for the sauna structure, especially the walls and ceiling. It has excellent insulating properties, due to its low density and cellular structure which traps the air.
It is also moisture-resistant, light in colour, natural-looking and does not leak too much resin. Aspen and alder are often used for panelling and benches because they do not get too hot in the heat of the sauna and their smooth surface with no knots makes them comfortable to sit on.
At the heart of every Finnish sauna is its heater, which can either be wood-burning or electric. Electric heaters are more common in modern urban saunas because they have more accurate temperature control and warm up immediately.
The heating elements heat up the lava stones, reaching the desired temperature quickly and efficiently.
Lava stones are crucial to the sauna experience. Thanks to their excellent heat-retaining properties, they retain the heat produced by the heater and gradually release it, keeping the temperature inside the cabin constant.
The way heat spreads through the sauna follows the laws of physics and can be affected by the location of the heater, ventilation and the thermal stratification of the air. The heat generated by the heater, whether it is wood-burning or electric, spreads throughout the space mainly by radiant heat transfer and convection.
Radiant heat transfer originates in the heater and the lava stones, which accumulate heat and release it gradually. This kind of heat transfer is more intense the closer you are to the heater and lessens the further away you are. Convection, on the other hand, creates natural heat stratification: the hot, thinner air tends to rise towards the ceiling, while the cooler air remains lower down. This is why benches in traditional Finnish saunas are placed at different heights, so bathers can sit at their preferred heat level.
Lastly, heat distribution is influenced by pouring water onto the lava stones; this generates steam (löyly) and momentarily increases the amount of moisture in the air. The air inside the sauna feels less dry and the heat more enveloping and bearable, as it is spread more evenly throughout the cabin.
Despite the presence of steam, a sauna is essentially a dry environment, with humidity that goes from 10% to 30%.
The wood panelling on the walls absorbs and controls moisture, while the ventilation system, with vents strategically placed at the bottom and top of the cabin, allows constant air recirculation. The intense heat keeps the environment dry and comfortable, lulling you into a state of relaxation and purifying the body.
When water is poured onto the lava stones, it evaporates instantly, momentarily increasing the amount of moisture in the air and generating steam typical of the sauna known as "löyly". This process means the cabin is never too dry or too humid, making the sauna experience more enjoyable and beneficial.
We all lead hectic lives and our pursuit of wellbeing has become an important part of our daily existence. The Finnish sauna offers numerous benefits, turning this age-old tradition into a much-loved and increasingly popular trend.
Improves blood circulation
Exposure to heat in the sauna dilates the blood vessels, increasing blood flow and oxygenation of the body’s tissues. Over time, this can help reduce blood pressure and, as a result, improve cardiovascular health.
Plus, alternating the heat of the sauna with subsequent cooling - with a cold shower or a bath in ice-cold water for example - stimulates blood circulation and venous return for greater blood vessel elasticity.
Strengthens the immune system
Alternating intense heat with subsequent cooling ‘trains’ the body’s immune system.
The rise in our core body temperature mimics a natural fever, triggering the production of white blood cells and boosting the body’s defences against viruses and bacteria. Several studies have shown that people who enjoy saunas on a regular basis are less prone to colds and respiratory infections.
Improves our skin’s appearance
Heat stimulates deep sweating, helping flush out toxins and impurities from the skin. This process naturally cleanses the pores and reduces acne and blackheads.
Improved blood circulation also stimulates the production of collagen, leaving skin looking more supple and glowing. As regards cellulite, the increased blood flow helps drain excess liquids and reduce liquid retention in the tissues, so skin begins to look healthier over time.
Reduces stress and releases endorphins
Saunas are a great way to relax and unwind because the heat stimulates the release of endorphins, neurotransmitters that induce a feeling of wellbeing and reduce stress.
Heat also helps lower our levels of cortisol, the stress hormone, relieving muscular and mental tension. In fact, many people find saunas a valid remedy against anxiety and insomnia.
Provides post-workout benefits
After a strenuous workout, a sauna relaxes tired muscles and helps their recovery. Thanks to increased blood circulation, oxygen and nutritional substances are carried to the muscles more quickly, improving tissue regeneration and preventing sore muscles.
Saunas are particularly beneficial for athletes and anyone who practises endurance sports, as they help stop muscles contracting or becoming stiff.
Helps prevent strokes
Numerous studies have shown that regular use of the sauna can reduce the risk of stroke and cardiovascular disease. Exposure to heat helps keep arteries more elastic and improve endothelial function, reducing blood pressure over time.
Being more relaxed and less stressed also helps prevent hypertension, one of the main risk factors for stroke.
In short, Finnish saunas not only enhance our personal wellbeing, they can also prevent certain conditions and improve our health.
HOW MUCH DOES A FINNISH HOME SAUNA COST?
The cost of installing a Finnish sauna in your home varies according to the size, materials and level of customisation. A small sauna with a standard design can cost as little as a couple of thousand Euros.
Today, however, the aesthetic benefits offered by a sauna have taken on even greater significance, because taking care of our body also has positive repercussions on our spiritual wellbeing. Saunas have gone from being relegated to a forgotten corner of our homes to being a fully fledged part of our living space and, as a result, their appearance and design have come on in leaps and bounds.
High quality woods with their luxurious, aromatic fragrances and vast expanses of glass mean higher price tags but they also turn our saunas into almost spiritual sanctuaries that allow us to find our true self and help restore our mental wellbeing.
HOW TO TAKE A SAUNA
The beauty of the sauna, where the air is dry and extremely warm, is that by intensively heating the body, it is able to rid it of large amounts of toxins in a very short space of time.
A Finnish sauna offers a host of benefits to people of all ages, with very few exceptions. To get the most out of a sauna, however, you should be familiar with a couple of rules.
Anyone using a sauna for the first time must remember that our body needs time to get used to certain stimuli, so a sauna should be approached with care and caution. We recommend you follow these stages without overdoing it, so your body can enjoy maximum benefit from the sauna.
USEFUL TIPS BEFORE ENTERING THE SAUNA
The different stages when taking a sauna are easy to remember. It is, however, important to remember a couple of key things to make your sauna experience as reinvigorating and positive as possible, not just for your body but for your mind too.
First of all, you must never take a sauna on an empty stomach or, conversely, if you are very full; it is a good idea to have a light meal beforehand consisting of, for instance, cereals, yoghurt or fruit.
It is equally important for your body to have a good supply of liquids to help sweating. Drink hot herbal tea or sugar-free, soft and, most important of all, non-alcoholic drinks.
Before entering the sauna, wash your body all over with soap and hot water then dry yourself off. Your feet must be warm. You are now ready to enter the cabin, which you can do either naked or wearing a towel made from natural fibres so as not to hamper sweating.
HOW TO TAKE A FINNISH SAUNA, STARTING WITH THE HEATING
Finnish sauna: stage one
This is how to take a sauna correctly. The first stage, known as warming up, usually lasts from 5 to 8 minutes.
After entering the sauna, you can either lie down or sit comfortably with your legs bent and your feet at bench height.
Your mood is just as important as your position, so we suggest you try to unwind and enjoy the feeling of relaxation induced by the heat.
It’s a good idea to keep the air in the sauna dry at the beginning and then, later on, you can pour water over the hot stones to increase the humidity and, consequently, sweating.
For the last two minutes, sit normally with your feet below you so your blood circulation can get used to the erect position once again.
After this stage, leave the sauna slowly to avoid your blood pressure dropping or you feeling dizzy.
Stage two: cooling down
The sauna does not end with the first heat bath but continues afterwards with cooling down. Once again, there are some rules to follow.
According to the classic Finnish tradition, stage two consists of a short bath in ice-cold water, which can be replaced by a cold or warm shower. Always wait at least two minutes after exiting the sauna before having a shower.
If an immersion bath is available, we recommend you lower your body into it a bit at a time, leaving your head until last.
When showering, aim the water jet first at your feet then gradually up to your trunk, making sure your head is not the first part of your body to be hit by the water, to avoid dangerous disturbances to your circulation. The best way to get maximum benefit is to start with your right foot, go up the leg to the knee then down again along the inside of the leg then up the outside to your torso. Repeat this on your left leg and then your arms, with gentle movements from the hand up to the shoulder. Only at the end, after your limbs have cooled down, is it advisable to proceed with your back and face.
This whole cooling phase helps increase tone and raise blood pressure, continuing the beneficial effects of the sauna even after you have exited the cabin.
Stage three
Stage three involves re-entering the sauna for a further ten minutes then another cold shower when you come out. In reality, when asked the best way of taking a sauna, experts often reply that you don’t necessarily have to repeat the cycles, but the general recommendation is at least three sessions to get maximum benefit.
However many cycles you choose, it is a good idea never to exceed 15 minutes per cycle, taking a break to cool down between each cabin session that lasts the same amount of time as that spent inside the sauna.
What to do at the end of each session
At the end of each session, we recommend you lie down for about ten minutes to relax and let your blood pressure return to its normal rate.
The cooling down stage must last at least as long as the warming up stage.
Replacing lost liquids must start immediately after you finish your sauna: drinking plenty of liquids helps replenish the body with the right amount of water lost during the session. Herbal teas, fruit and vegetable juices are all excellent beverages to replace fluids and mineral salts.
Can I have a sauna several times a week?
Many people wonder if there is a limit or a recommended frequency to the number of times you can have a sauna, to make sure the body gets its stimulating benefits. The answer is to find the right balance.
There are people who take a sauna every day to relax, generally opting for fewer hot-to-cold cycles. Then there are also those who think that 3-4 complete treatments a month is the right number for them to get the most out of this moment of wellbeing.
The most common recommendation, however, is at least 2 or 3 times a week.
Those who want to have more sessions should gradually get their body accustomed to the high temperatures by starting with shorter cycles and repeating them over a long stretch of time (3 times a month). This time can gradually be reduced until they reach their optimum frequency, i.e. 2 or 3 times a week.
But there isn’t a hard and fast rule. The important thing is to listen to your body and work out the best way to take a sauna that protects your health and still gives you the ‘me’ time you deserve.
THE CONTRAINDICATIONS OF USING A FINNISH SAUNA
A sauna offers many health benefits but there are also contraindications and precautions to bear in mind before having one.
It is important to consult a medical practitioner before using a sauna, especially if you have a pre-existing medical condition. People with a heart condition, for instance, should not use a sauna, as exposure to heat can place the heart under further stress. Individuals who have a low tolerance to heat or who are taking drugs which affect the thermoregulation of their body should also avoid the sauna.
You shouldn’t take a sauna if you have an infection or are running a temperature, as exposure to heat can increase metabolism and the symptoms may worsen.
As a general rule, it is important to listen to your body and follow the precautions and times given by the manufacturer, also depending on the type of sauna, whether it be a Finnish or infrared sauna or a bio-sauna. Before using a sauna, it is always a good idea to consult a healthcare professional if you have any doubts about your medical condition.
MAINTENANCE AND CLEANING OF YOUR FINNISH SAUNA
It is important to maintain and clean your Finnish sauna properly if you want a clean, safe and pleasant experience.
Here are some useful guidelines:
Always follow the advice given by the manufacturer of your sauna as regards cleaning and maintenance.
While Finnish saunas offer numerous benefits, there are many doubts and misconceptions surrounding their use that can put people off or mislead them about how they work. Let's take a look at the most common ones.
1. “Saunas are great for losing weight”
One of the most widely held misconceptions is that a sauna can help you lose weight. In truth, heavy sweating only leads to a temporary loss of liquids, which can be promptly replenished by drinking water. Although the heat can increase your metabolism slightly and improve blood circulation, a sauna can in no way replace a balanced diet and exercise.
2. "Saunas are dangerous for your heart"
Many people believe that exposure to intense heat can put a strain on your heart and cause cardiovascular problems. Numerous studies have shown, however, that regular sauna use actually improves heart health, helping reduce blood pressure and the risk of heart disease. That said, anyone with a pre-existing condition should always consult their doctor before using a sauna.
3. "You mustn’t drink water after a sauna"
Some people think it is wrong to drink water immediately after a sauna because it could be a shock to your system. It's quite the opposite: you need to hydrate in order to replenish the liquids you lose through sweating. So when you exit the sauna, you should drink water or beverages enriched with mineral salts to prevent dehydration and sudden changes in blood pressure.
4. "You must be naked in a sauna"
While it is tradition in Finland to use the sauna without clothing for reasons of hygiene and to ensure the skin can breathe properly, it is not a hard and fast rule. In many public saunas, especially outside Finland, people wear swimwear or wrap a cotton towel around themselves for privacy and out of respect for local customs.
5. "The longer you stay in the sauna, the better"
Some people believe that the longer you stay in the sauna, the more beneficial it is. In actual fact, staying in for 10-20 minutes at a time is more than enough, as long sessions can result in dehydration and fatigue. It is always a good idea to alternate heat with cooling down and rest.
6. "The elderly shouldn’t use saunas"
It’s a common belief that saunas are not recommended for the elderly, as it may cause a drop in blood pressure or could put a strain on their heart. However, if used in moderation and with all the necessary precautions, a sauna can have positive effects on seniors, improving their circulation and relieving joint pain.
9. "Pouring more water on the stones makes the sauna hotter"
Many people think that pouring plenty of water on the heater’s lava stones raises the temperature of the sauna. The truth is that the water actually evaporates quickly and only increases the amount of moisture in the air, making the heat seem more intense but without affecting the actual temperature.
Conclusion
Many of the common misconceptions about Finnish saunas are due to misinformation or wrongly interpreting this traditional practice. If used properly, a sauna is safe for most people and offers many health benefits. Remember to follow instructions, listen to your body and go into the sauna experience with an open mind.
How much energy a Finnish sauna uses depends on a number of things, such as the type of heater, the size of the sauna, how often you use it and how well it is insulated.
The most popular home saunas use electric heaters with an output of between 3 kW and 9 kW, depending on the size of the cabin. For saunas measuring 4-6 cubic metres, a 4.5 kW heater is usually powerful enough, while larger models (8-12 cubic metres) usually have 6-9 kW heaters.
If we take a sauna with a 6 kW heater:
If you use the sauna for one hour, total consumption will be in the region of 5-7 kWh. If we calculate the average cost of electricity to be 0.25 €/kWh, the cost of a sauna session is around €1.50-2.00.
Follow these tips and you can cut down on your energy consumption and save on running costs, while still enjoying the benefits of your Finnish sauna.
It is possible to make your sauna more eco-friendly by adopting new technologies, sustainable materials and renewable energy sources. Efficient heating systems, such as low-consumption electric heaters with state-of-the-art thermostatic temperature control, can optimise energy use.
Temperature and humidity can be automatically controlled by fitting sensors, minimising waste and maximising comfort. Home automation devices also allow you to control your sauna remotely, turning it on and off when you actually need to, therefore saving on energy.
The right choice of materials is key to a sustainable cabin structure. Choosing FSC- or PEFC-certified wood from responsibly managed forests ensures reduced environmental impact. Using recycled or recyclable materials such as glass, stone or repurposed steel in the sauna design also helps reduce waste and support the circular economy.
Switching to renewable energy sources can also minimise your environmental impact. Saunas can be powered by photovoltaic panels, thus decreasing dependency on fossil fuels and generating clean energy. A geothermal system harnesses natural heat under the ground to heat your sauna, while using certified biomass in wood-burning heaters reduces emissions, thanks to state-of-the-art combustion systems.
These solutions can make your sauna more sustainable, reducing its environmental impact without sacrificing comfort or wellbeing. Incorporating cutting-edge technologies, eco-friendly materials and renewable energy sources into your sauna not only improves its efficiency but also helps protect the environment and reduce CO₂ emissions.
