Sauna safety

Warmth, at your own pace.

KUUME guides the rhythm of a sauna visit, but it cannot see how you feel. Use this page as common-sense guidance. It is not medical advice.

Before you start

Drink some water before your visit and keep water within reach.
Skip the sauna if you feel unwell, feverish or very tired, straight after a big meal, or after drinking alcohol.
Take off jewelry and glasses that can get hot, and sit on a towel.
Keep your phone on dry land, outside the heat and away from water. The instruction for each phase is written down, so you can read it when you step out.

In the heat

Leave whenever you want. The times in a ritual describe the guidance, not a target. There is no prize for staying longer.
Go out straight away if you feel dizzy, sick or faint, get a headache, or your heart races or pounds.
Stand up slowly and sit for a moment before you walk out. The step out of the heat is a common moment for dizziness.
Lower benches are cooler. Move down or step out if it feels too hot.
Follow the venue’s rules for water on the stones, steam and scents. Only use scents made for saunas, as the product describes, and never pour undiluted oils onto the stones.

Cooling down

Fresh air or a lukewarm shower is enough. Cold water is always optional.
Cool down at your own pace, and rest before the next round.
Drink water between rounds and afterwards.

Cold plunges and sea dips

Never go into open water alone. Go with someone, and follow the venue’s rules and any lifeguard or staff.
Check the conditions first: water temperature, waves, currents, ice, and exactly how you will get out.
Get in slowly. Cold water can make you gasp and breathe fast for the first minute. Keep your head above water and wait until your breathing settles.
Keep it short. Get out if you start to shiver hard, or feel numb, clumsy or confused.
Don’t hold your breath or do breathing exercises in or near the water. Breath-holding and fast breathing around water can make people black out.
KUUME never counts down while you are in the water. It waits until you tell it you are back on dry land. Get dry and warm before you go on.

Breathing

Breathing is part of many KUUME rituals: slow, guided breathing in the heat and on land, and short counted rhythms that you start yourself. There are never breath-holds or fast breathing in the heat or in the water. A rhythm with a hold is only for sitting on dry land, and never right before a cold dip. Stop and breathe normally if you feel light-headed.

Talk to a doctor first if you

are pregnant;
have a heart condition or high or low blood pressure, or have had a heart attack or stroke;
have epilepsy, or have fainted without warning;
have diabetes, asthma or another long-term condition;
take medicines that affect your heart rate, blood pressure, body temperature or alertness;
are recovering from an illness, injury or operation;
are unsure whether heat or cold water is right for you.

If you are new to saunas, start with short, gentle rounds and see how you feel afterwards.

Children

KUUME is made for adults. Children need close supervision, lower temperatures and much shorter visits. Follow the venue’s rules and advice from a doctor.

If someone feels unwell

Help them out of the heat or water to a cool, safe place. If they feel faint, have them lie down and raise their legs.
Give small sips of water if they are fully awake.
Call the local emergency number if they faint, have chest pain or trouble breathing, seem confused, or do not recover quickly. In Europe, call 112.