Safety Guidelines
Sauna Guidelines
Check with a doctor before using our facility if pregnant, diabetic, have underlying health issues/concerns or are under medical care. This includes any history of dizziness or fainting. This also includes any metal pins, rods, artificial joints or any surgical implants including silicon. By signing our waiver you understand the risks and have consulted with a medical professional. You understand and take full responsibility for your own health and well-being.
Stay Hydrated:
- Drink water before, during, and after your sauna session to prevent dehydration.
Time Limits:
- Limit your time in the sauna to 15-20 minutes per session. Beginners should start with shorter durations (5-10 minutes).
Temperature Awareness:
- Ensure the sauna temperature is comfortable for you. Typically, sauna temperatures range from 70°C to 100°C (160°F to 212°F).
Listen to Your Body:
- Exit the sauna if you feel dizzy, lightheaded, or unwell. Do not push yourself to stay longer than your body can handle.
Cool Down:
- After exiting the sauna, cool down gradually. This can include a cold shower, plunge pool, or simply sitting in a cooler environment.
Avoid Alcohol and Heavy Meals:
- Do not consume alcohol before or during your sauna session. Avoid heavy meals at least one hour before using the sauna.
Shower Before Entering:
- Take a quick shower to remove any lotions, oils, or dirt from your body before entering the sauna.
Use a Towel:
- Sit on a towel to keep the sauna bench clean and to avoid direct contact with the hot surfaces.
Rest Afterwards:
- Allow your body to rest for at least 10-15 minutes after the session to recover.
Medical Conditions:
- Consult with a healthcare provider if you have any medical conditions (e.g., cardiovascular issues, respiratory conditions) before using a sauna.
Cold Water Therapy Guidelines
Acclimatise Gradually:
- Start with short exposures to cold water (e.g., 30 seconds to 1 minute) and gradually increase the duration as your body acclimates.
Monitor Temperature:
- Cold water therapy typically involves water temperatures between 10°C to 15°C (50°F to 59°F). Ensure the water is not too cold to avoid shock.
Breathing Techniques:
- Practice deep, controlled breathing to help manage the initial shock and discomfort of the cold water.
Time Limits:
- Limit your initial sessions to a few minutes. Gradually increase the duration as you become more comfortable, but avoid staying in cold water for more than 10-15 minutes at a time.
Warm Up Gradually:
- After exiting cold water, warm up gradually with a warm shower, warm clothes, and a hot drink. Avoid sudden exposure to high heat.
Listen to Your Body:
- Exit the water if you start feeling numb, excessively cold, or unwell.
Medical Conditions:
- Consult with a healthcare provider if you have any medical conditions, especially cardiovascular issues, before starting cold water therapy.
Companionship:
- Perform cold water therapy with a companion or inform someone about your session to ensure safety in case you need assistance.
Post-Therapy Care:
- Take care of your skin post-session by moisturizing, as cold water can dry out the skin.
Frequency:
- Limit cold water therapy to a few times a week to allow your body to recover and avoid excessive stress.
By following these guidelines, you can safely enjoy the benefits of both sauna and cold water therapy while minimising potential risks. Always prioritise your comfort and well-being, and consult a healthcare professional if you have any concerns.
Thame, Oxfordshire
