Saunas & Nutrition: What We Bring to the Table

Around the world, saunas have evolved, each taking on unique characteristics shaped by the landscapes and customs of the people who created them. Whether it’s the dry heat of the Finnish sauna, the humid embrace of the Turkish hammam, or the innovative twists found in more modern settings, these saunas all share one thing in common: they offer a haven for relaxation and rejuvenation. Here, we’ll explore four of the most iconic saunas from across the globe!

Russia: The Grand Banya

The Grand Banya is a modern-day interpretation of ancient tradition, where the essence of Russian wellness is captured in its smoky, steamy atmosphere. Step inside, and you’ll be enveloped in the warmth that radiates from the stone and wood interiors. The experience here isn’t just about the heat — here’s an art to the ritual of being gently beaten with “venik”, which is believed to promote circulation and cleanse the body.

Finland: Event Sauna

Found across Europe, the Event Sauna isn’t just about sitting in the heat, it’s about entertainment: whipping towels through the air, intensifying the heat, sometimes accompanied by music, lights, and even storytelling. The Event Sauna is a more modern and dynamic take on the traditional experience, designed to combine relaxation with entertainment. Picture a sauna that doubles as a venue for parties, celebrations, and even corporate events.

Eastern Europe: Clay & Hay Sauna

The Clay & Hay Sauna takes sauna culture back to its roots. The use of clay and hay as natural materials for construction adds an earthy element to the ritual. These elements are believed to enhance the detoxification process, with the natural aromas of hay and earth providing a unique olfactory experience. This is where the city melts away, leaving only the essentials: heat, breath, and silence

North Africa: Moroccan Hammam

Now, we turn to the Moroccan Hammam, a steam room that is as much about ritual as it is about relaxation. These traditional steam baths, which have been practiced in North Africa for centuries, are a cornerstone of Moroccan culture. The hammam is a place where the body and spirit are cleansed, and the mind is allowed to rest. The experience begins with a gentle steam, followed by exfoliation with a black soap scrub, and finally, a massage using nourishing oils.

Ottoman Empire: Turkish Hammam

The Turkish Hammam is arguably one of the most famous steamrooms in the world. This steam room is a rich blend of history, architecture, and well-being. Upon entering a Turkish Hammam, visitors are greeted by a lavish atmosphere, with marble surfaces, intricate tiles, and large central platforms for lounging. The steam is dense, the light is soft, and the experience is both timeless and communal. There’s an unspoken rule here — surrender to the process.

What You Can Eat & Drink in World Spa Before Steaming

For optimal comfort, focus on light, easily digestible options. Nutrient-rich foods that don’t weigh you down are the way to go. Here are some smart picks, backed by nutritional science:

• Fruit Plate: A fresh array of watermelon, pineapple, grapes, melon, mango, and blackberries provides natural sugars and hydration.
• Wakame Salad: A light seaweed salad with a good balance of fiber and nutrients without the filling sensation.
• Superfood Kale Salad: Thinly sliced kale mixed with fresh carrots, red cabbage, cashew nuts, and quinoa in a Dijon dressing—a nutrient-packed yet light preparation.
• World Spa Green Bowl: A plant-based bowl with quinoa, avocado, and arugula.
• Herbal Teas (like Chamomile or Peppermint): Relaxing and caffeine-free.
• Iced Teas (Black Peach Iced Tea, Berry Iced Tea): Refreshing and light.

Post-Sauna Nutrition Tips at World Spa

Post-sauna nutrition is key to replenishing lost fluids and nutrients. A balanced meal with protein, healthy fats, and complex carbs can help restore energy. Light, easily digestible options like salads, lean meats, and fruits work well. Check below meals you can eat right after sauna in World Spa:

• Salmon Tartare – A light, protein-packed dish that’s gentle on the stomach
• Greek Salad – A fresh mix of cucumber, cherry tomatoes, feta, and olives that’s light yet satisfying
• Italian Truffle Risotto: Arborio rice cooked with seasoned mushrooms and truffle carpaccio. This creamy risotto provides carbohydrates for energy replenishment and is gentle on the stomach.

At World Spa, the sauna experience goes beyond just sweating — it’s a full-body reset, perfectly paired with nourishing, flavorful food. Whether you’re unwinding in the Grand Banya or basking in the warmth of an Aroma Sauna, every moment is designed for ultimate relaxation. And with a menu crafted to keep you energized and refreshed, you’ll leave not just lighter in spirit but fully restored in your body.