Safety
Our rituals are here to leave you glowing and with a few simple guidelines, you can dive in safely, relax deeply, and get the most from the heat and cold.
We ask you to
Bring your water bottle. Hydrate before during and after the ritual. Eat lightly. |
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Shower before and after sauna use and always sit on a towel |
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Required in all facilities |
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No talking during sauna ritual, put your phone in a locker |
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Take breaks, honour your limits, and postpone if sick or unwell |
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We're all about natural highs from cold and heat exposure |
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Help us create a safe, mindful space |
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Bring good energy. Wellness should be fun ;) |
Who Should Be Cautious
We encourage you to check in with yourself before joining a Miers session. If you have a history of fainting, this may not be the right activity for you. Please take extra caution if you are:
- Pregnant (always consult your doctor first)
- Living with heart conditions, high or low blood pressure, or other medical concerns
- Taking medication that affects circulation or body temperature
You know yourself best. When in doubt, talk to your doctor to make sure sauna and cold plunge are right for you. You can also read our Terms & Conditions that explain more in depth the responsibilities from your and our side.
Safety FAQs
Our saunas and cold plunges are cleaned and maintained daily. Plunge water is filtered, refreshed, and treated to meet Latvian hygiene and health standards. We test the water manually every 2–4 hours to make sure it’s always safe and clean.
We also ask guests to shower before sessions and use a towel in the sauna - simple steps that help everyone enjoy a fresh, safe experience.
Hydration is key. Most people lose 0.5–1 liter of fluid in a sauna session. A good guide is to drink ~500 ml of water before, sip during, and another 500–1000 ml afterward to rehydrate. Listen to your body. Thirst is your best signal.
You’ll need to bring your own water bottle, and we’ll have water and electrolytes on-site so you can refill and stay balanced throughout your session.
- Two towels: one for sauna, one to dry off
- Swimwear: required for all sessions
- Water bottle: stay hydrated (water + electrolytes available on-site)
- Lock: for securing your locker
- Slippers: for comfort between sauna and plunges
Our saunas range from 90°C to 110°C, depending on the session type: Deep, High, or Flow. Inside, you’ll find three seating levels: the top bench is the hottest, with the temperature dropping by about 5°C on each level below. This way, you can move between levels and choose the heat that feels best for you.
We have three cold plunges, each fitting around 5 people. The temperatures are set at 15°C, 9°C, and 5°C, so you can build up gradually, get to know your body’s limits, and choose the plunge that feels right for you.
Sauna and cold plunge are meant to nudge you outside your comfort zone, but always listen to your body. Ask yourself: is this just a good kind of challenge, or do I need to adjust?
If you start to feel dizzy or unwell, here are a few things you can do:
- Move between sauna levels, drop down a bench for cooler air.
- Step out of the sauna or plunge and rest.
- Let the facilitator know. They’re trained to support you.
Your wellbeing always comes first!
Emergency
All our facilitators are trained in first aid and know exactly what to do if you begin to feel unwell. We also keep safety equipment on hand, from first aid kits and temperature controls to clearly marked emergency exits, so you can relax knowing everything is in place.
If at any point during your session you feel lightheaded, overwhelmed, or simply not right, please speak up. Our team is here to support you and make sure you’re taken care of.