By Navitas Spa & SportsPublished: 25 August 20261 min read
At a glance
Use the sauna in rounds of 8–15 minutes with a cool shower and rest between, two or three rounds at most; drink a large glass of water before and after each round; avoid alcohol and heavy meals beforehand; and skip the sauna in pregnancy, with a fever, after excessive alcohol, when dehydrated after a long flight, or with uncontrolled heart or blood-pressure conditions.
The safe pattern
- 01Drink water; shower.
- 028–15 minutes on the lower bench first, then higher if comfortable.
- 03Cool shower — the bucket shower beside our sauna is made for this.
- 04Rest 5–10 minutes with water.
- 05Repeat once or twice; stop when you feel done, not when the timer says so.
Water
You lose roughly half a litre of sweat in a normal round. Drink a large glass before, after each round and again afterwards; add electrolytes after a long flight, when you are already behind.
Skip it when
- Pregnant
- Feverish or unwell
- After alcohol
- Straight off a long-haul flight without rehydrating
- With uncontrolled heart, blood-pressure or circulation conditions
- On medications that affect heat tolerance — ask your doctor
If you feel dizzy, nauseous or your heart races, leave, sit low, drink water and tell our team.
Frequently asked questions
Sauna before a massage?
Yes — one round, then a cool shower. Warm muscles accept pressure more easily.
How hot is the sauna at the spa?
A classic Finnish range; ask the team for the current setting.