#1 Gradually Cool Down
After a sauna session, it’s important to give your body time to adjust to the temperature change gradually. Don’t rush out into the cold air immediately. Instead, spend 5-10 minutes in the cooling room or outside, letting your body start to release the intense heat. This gradual transition will be more comfortable and safer for your system.
Cooling down too quickly can cause dizziness, nausea, or even fainting. By taking it slow, you’ll avoid any sudden shocks to your system. Use this time to catch your breath and let your heart rate start to settle.
#2 Drink Water
Sweating in the sauna causes you to lose a lot of fluids, so it’s crucial to rehydrate after your session. Drink plenty of water or an electrolyte-rich sports drink to replenish what you’ve lost. Dehydration can lead to headaches, fatigue, and other unpleasant symptoms, so don’t skip this step.
Sipping on fluids during your cooldown will also help regulate your body temperature. As the water circulates through your system, it will aid in dissipating the residual heat from your core.
#3 Take a Cool Shower
Once you’ve given your body some time to adjust, a cool shower can further assist in bringing your temperature down. Start with warm water and gradually decrease the temperature until it’s comfortably cool – but not shockingly cold.
The shower will rinse away any remaining sweat and help lower your skin temperature. Avoid using icy water, as this could cause your body to tense up or go into shock. Moderation is key.
#4 Apply Cooling Towels
Draping cold, damp towels around your neck and forehead is an effective way to target areas where heat dissipates quickly. The towels will help draw excess warmth away from your head and upper body, aiding in the overall cooldown process.
You can also use the towels on other pulse points like your wrists or the back of your knees. These areas have higher concentrations of blood vessels close to the surface, making them ideal for cooling down efficiently.
#5 Slow Down Breathing
As your body temperature starts to normalize, focus on slowing down your breathing. Take deep, controlled breaths, inhaling through your nose and exhaling through your mouth. This will help stabilize your heart rate and ease you back into a relaxed state.
Controlled breathing is not only calming but can also help regulate your internal systems as they recover from the intense heat exposure. Concentrate on each breath and let your mind settle.
#6 Consider an Ice Bath or Pool
If you’ve spent an extended time in extreme heat or are struggling to cool down, immersing yourself in an ice bath or pool can provide rapid relief. The cold water will quickly draw heat away from your body’s core.
However, be cautious about cooling down too quickly, as this can be a shock to your system. Only use this method if you’re comfortable with it and can monitor your body’s reaction closely.
#7 Rest and Rehydrate Further
After taking the necessary steps to cooldown, it’s time to give your body a chance to fully recover. Find a comfortable place to rest and put your feet up. Continue sipping fluids to rehydrate as your temperature returns to normal over the next 20-30 minutes.
Listening to your body’s signals is key during this stage. If you start to feel lightheaded, nauseous, or develop a headache, stop and seek medical attention if needed. With proper care, you’ll soon be feeling refreshed and ready to take on the rest of your day.
Does the sauna count as a cooldown?
No, a sauna session is not considered a cooldown. In fact, it is the opposite. A sauna exposes you to extreme heat, causing your body temperature to rise significantly. This is why a proper cooldown routine is necessary after spending time in a sauna.
The purpose of a cooldown is to gradually lower your body temperature and help your body recover from the heat exposure. Without a cooldown, you risk experiencing dizziness, nausea, or other symptoms related to overheating or heat exhaustion.