How to Use a Sauna: 16 Hot Tips for Beginners

Have you heard about the numerous benefits of sauna bathing and would like to get started, but don’t know how? While it’s not complicated, it is good to be aware of what you can expect in your first sauna session.

The traditional Finnish sauna uses a wood-fired stove or an electric stove. The surrounding air gets heated over time with temperatures getting up to 190-200 degrees Fahrenheit. It is also common to throw water on the sauna stove rocks creating steam and increasing humidity. 

This guide will help you know how to use and enjoy a traditional sauna safely. Whether you are using a gym sauna or have a private backyard sauna, use these tips to develop a sauna routine of your own and discover how good you can feel through sweating!

Sauna Safety 

There are many health benefits of sauna bathing. However, it is important to use a sauna safely as it is not recommended for people with certain health conditions. This is why it is important to consult your doctor before using a sauna.

Tip 1: Health Conditions

If you have any heart condition, be sure to check with your doctor before trying the sauna. Heat stresses your heart and gives it a workout. Make sure yours is up to it!

Certain skin conditions can get inflamed from heat exposure, so be aware if you are dealing with skin issues.

Different types of prescription medications may not work well with heat, so it’s a good idea to consult your doctor first.

If you are pregnant, consult your medical provider ahead of time. It is much easier to get overheated and dehydrated when pregnant.

This is not an extensive list of health conditions, so it’s best to understand what is going on with your body, take short sessions to start, and hydrate well.

Tip 2: No Alcohol or Illegal Drug Use

It’s important to avoid drinking alcohol before the sauna. Equally important, is not to take any drugs that can alter your thinking or make you sleepy ahead of time.

How to Use a Sauna: The Basics

When visiting the sauna be sure to set aside some time. While you can do a quick session after a gym workout and this is still good for the body, it will be more rewarding and relaxing to take some time for the entire experience.

I recommend setting aside 1-2 hours depending on your health and fitness. To maximize the benefits of the sauna, engage in a relaxed and unhurried way. The entire sauna experience is much more than just engaging in a quick sweat session. It is about peace, relaxation, and community. 

So take your time, enjoy the hot air as it hits you on a cold wintery day, lay down on a fluffy towel, and smell the scents of cedar and eucalyptus essential oils in the air. Cool down with a cold shower or cold plunge pool and then enter the heat again.

Repeat this cycle as much as you like remembering to hydrate along the way. 

Tip 3: Turn on the Sauna Ahead of Time

Most traditional saunas will need about 30-45 minutes to heat up. Make sure the sauna is on and heating up before you plan to enter. If you are going to use water, make sure the water bucket is full and readily available with a large ladle to throw the water with.

Tip 4: What to Wear

In a public sauna, most people will choose to wear a swimsuit or workout gear. You may also want some shower shoes or sandals. 

Tip 5: What Time of Day is Best to Sauna?

Pretty much any time of the day is fine with a few exceptions. You don’t want to sauna after a large meal. Sitting in a small hot room with a full stomach will not be a pleasant experience!

Likewise, you don’t want to sauna before doing a hard workout. The heat will stress and fatigue your body which could affect athletic performance.

Tip 6: What to Leave Behind

Make sure to remove any jewelry or watches before entering the sauna as these can heat up and burn your skin. Also, it’s a good idea to leave your phone behind and allow yourself some time to unplug. Not to mention the steam and heat aren’t good for electronics!

Tip 7: Shower Before Entering the Sauna

It’s good sauna etiquette to take a quick shower before entering. This removes any lotions, perfumes, or dirt before you start your session. 

If you just finished a workout, a quick rinse will remove any built-up body odor as well.

Tip 8: Drink Water

Be sure to drink water before you enter the sauna. Drink at least one 8 oz. glass of water or more. Have water readily available outside the sauna to prevent yourself from getting dehydrated.

What to Expect During the Sauna Session

As you enter the sauna you will notice that most saunas have higher and lower benches. The higher the bench, the hotter the air will be. If you are a beginner and not used to the heat, it’s wise to start on the bottom bench and allow your body to slowly acclimate.

Tip 9: Use a Towel to Sit On

Bring your own towel or bath sheet to sit on. This is not only more hygienic, but it also protects the wood of the sauna.

Tip 10: Be Conscious of Noise

The sauna is a place of peace and relaxation. A public sauna is not a place to play personal music or podcasts. It’s important to keep the conversation level to a minimum while still maintaining a friendly attitude.

Notice the mood of those already in the sauna and be respectful of other sauna users.

Tip 11: Keep the Door Shut

When entering or leaving the sauna, close the door as quickly as possible. This will keep the heat in and the noise out.

Tip 12: Throw Some Water

Most saunas will have a bucket of water and a ladle inside. To create steam, hit the rocks with a ladle or two of water. In public, general sauna etiquette is to check with your sauna mates before throwing water for steam as this will make the temperature quickly become hotter.

Tip 13: Try Essential Oils

Diluted essential oils mixed with the water used to throw steam enhance the sauna experience. While there are many to choose from, we prefer lavender, eucalyptus, or pine. 

Tip 14: Don’t be a Hero

Expect to feel hot and uncomfortable at first. As you push past this, your pores will open and begin to sweat which will feel better.

However, when you are new to using the sauna, don’t be a hero and try to push past your limits. If you start to feel dizzy, nauseous, or just too overheated, it’s wise to listen to your body and step outside for a break.

What Temperature Should I Use?

The North American Sauna Society states, “In order to guarantee the relaxing effects of a sauna, the temperature must be at least 150 degrees F (65.5 C), measured where the sauna bathers sit. Saunas below this temperature do not offer a beneficial, traditional sauna experience.”

A traditional Finnish sauna will usually go up to 190 or 200 degrees Fahrenheit. It’s important to take it slow as you get your body acclimated to regular sauna use. Beginners may start at 150-170 Fahrenheit and see how they feel before going up any higher in temperature.  

As you get more regular sauna use under your belt, you can experiment and see what temperatures you prefer. Personally, I like the sauna at about 172 degrees Fahrenheit. I find I can stay in, get a good sweat, and I don’t need the extreme of 190 to feel good.

How Long Should I Stay in the Sauna?

As a beginner, it’s important to acclimate slowly and limit your time inside. Don’t plan on long extended sessions at first. Try for 8-12 minutes at a time, then take a break and cool down for 5-15 minutes.

Take a drink of water to rehydrate.

Then go back in for another 8-12 minutes and come back out and cool down again. 

If you are at the gym, you can take a cold shower during your cool-down. If you have access to the outdoors, hopping in a lake, or pool is the way to go!

Try repeating this for 1-3 sessions if you are feeling good cycling between the heat and cold. 

After the Sauna

You’re feeling relaxed and have completed a cycle or two. Here’s what to do post-sauna.

Tip 15: Cool Down

The best thing to do after your stay in the sauna is to let yourself cool down. Don’t jump right into a hot shower. Some saunas have dressing rooms you can sit in or if outdoors, take some time to walk around.

 A cool to-cold shower will feel great!

Tip 16: Hydrate

Now it’s time to focus on hydration. While regular cool water is always a good idea, you may find that coconut water or an electrolyte drink really helps after a hot sauna session.

I like to drink regular water before going in the sauna with Liquid IV after the sauna. Personally, I’ve found that electrolytes help prevent dehydration headaches. 

How Often Should I Sauna?

So you tried the sauna and enjoyed the experience so much that you are now wondering, how often can I sauna each week? 

 If you have easy access to a sauna, you can do it every day. For most people though, 2-3 times can be fit into life without too much hassle, and this is what I do each week. Even once per week will allow you to gain some health benefits from the sauna.

One study did suggest that greater frequency of sauna bathing was associated with lower levels of systemic inflammation in the body, although more research is needed. Bottom line-the sauna is good for you, but don’t overdo it!

Conclusion

I hope this guide on how to use the sauna was helpful and convinced you to make it a part of your weekly wellness routine. The sauna is an amazing tool to improve your current and future health. As you build up your heat tolerance, you will find that you enjoy your sauna sessions more and more. 

If you are hooked on the sauna experience and want a home sauna, check out our post about the best backyard saunas. You will find that there are many affordable options up to high-end luxury models depending on your desires. It will truly be a worthwhile investment!

FAQs

Which Sauna Type is Best?

While this post is about using the traditional Finnish type sauna, infrared saunas are also widely available on the market and in local gyms.

Both types are good for your health, and you should choose whatever type is available and that you will be able to use most consistently.

However, if you are looking for the full traditional experience, then the Finnish sauna is the best choice.

What’s the Difference Between a Sauna and a Steam Room?

There are some marked differences between a Finnish sauna and a steam room. I’ll explain below.

The Finnish sauna is considered more of a “dry” sauna with high temperatures up to 200 degrees Fahrenheit and low humidity of 10-60% depending on how much water is thrown on the rocks. It will contain a stove and wooden benches to sit on. 

A Turkish bath or steam room has a lower temperature with a much higher humidity rate and is usually a small tiled “wet” room. There is usually one level of benches and less ability to control the temperature.

 Both use warm air to cause you to perspire.