how should i prepare for the sauna going in for my first time?

Preparing for your first sauna session involves understanding its effects and safely managing the experience. Here are some key tips from Andrew Huberman:

1. Temperature and Duration: Saunas typically range from 80 to 100 degrees Celsius. Start with shorter sessions, around 5 to 20 minutes, to help your body acclimate. More experienced users might alternate 20-minute heating with cooling periods for added benefits like boosting growth hormone levels 1 2.

2. Hydration: Ensure you are well-hydrated before entering the sauna. This helps compensate for the fluid loss through sweating and reduces the risk of dehydration during your session 3.

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     1

     Sauna Science

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     2

     Sauna and Growth Hormone

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     3

     Sauna Benefits Explained

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     4

     Heat for Sleep

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3. Cooling Periods: Incorporate a cooling-off period after your sauna session. This can help regulate your body temperature and enhance the sauna's health benefits, such as improved white blood cell activity and cortisol balance 3.

4. Safety: Avoid extreme heat exposure to prevent potential damage, such as neuron death due to overheating. If you're not feeling well or have a fever, it's best to avoid sauna use altogether 3.

5. Sleep and Recovery: Using the sauna in the evening can aid in sleep quality by lowering your core body temperature after you exit, facilitating better sleep onset and depth. The process of heating and subsequently cooling helps in this regard 4.

By following these guidelines and listening to your body's responses, you can maximize the benefits of your sauna experience while ensuring safety and comfort.