Saunas: How to Do Them Right – A Beginner’s Guide

New to saunas and not sure if you should roast like a chicken or just sit and sweat? Short answer: start slow, stay hydrated, and listen to your body. Whether you're braving steamy outdoor saunas or keeping things cosy indoors, this playful guide has your back. Let’s take the heat—and the mystery—out of your first sauna session.

A Beginner's Guide to Using a Sauna Correctly

If you're walking into a sauna for the first time, you might feel a little unsure. Where do you sit? How long do you stay? Is it okay to just… sweat quietly in a towel?

Good news: there’s a simple rhythm to sauna use that anyone can follow.

The method is called heat, cool, rest, repeat. It sounds fancy, but it’s just common sense with a touch of tradition.

Once you learn the basics, you’ll feel like a pro in no time—and you’ll walk out feeling like you just gave your body a holiday.

Understanding the Basic Sauna Cycle: Heat, Cool, Rest, Repeat

Here’s the flow: you sit in the sauna to warm up, cool off afterwards, rest briefly, and repeat if you’re up for it. That’s one round.

Start with one, and if your body feels good, you can go for another.

The goal isn’t endurance—it’s relaxation. Permit yourself to ease into it.

Step 1: Preparing for Your Sauna Session

Before you step into that heat, there's a bit of prep work that makes all the difference. Think of it like stretching before a workout—but way less effort.

Hydrate, Hydrate, Hydrate!

This one’s non-negotiable. You’re about to sweat—a lot. So, make sure to drink water before your session. Don’t chug, just sip steadily in the hour leading up to it.

A hydrated body sweats more efficiently and keeps your energy levels stable.

Forget to hydrate? You might find yourself lightheaded and out of sorts fast.

The Pre-Sauna Shower (Hygiene First)

Taking a quick rinse before entering is good for you and everyone else. It clears away lotions, oils, and the day’s grime so your pores can breathe freely.

Clean skin sweats better—and no one wants to sit in a sauna clouded by yesterday’s deodorant.

Plus, it’s just good manners.

Choosing Appropriate Attire (Towel is Key)

You don’t need to overthink your sauna outfit. In most cases, a clean towel wrapped around you does the trick. Lightweight swimwear also works if you’re in a shared space.

Skip gym clothes, tight fabrics, or anything synthetic—they trap heat and stop your skin from breathing.

Think light, loose, and comfy. You’re not here to impress anyone.

Step 2: During the Sauna Session

Alright—you’re clean, hydrated, and dressed (or towelled up). Time to step inside the heat.

Entering and Finding Your Spot

Open the door quickly so you don’t let all that precious heat escape. If it’s your first time, grab a lower bench—it’s cooler down there.

Bring a towel to sit on (again, hygiene). Settle in, take a deep breath, and relax.

There’s no right or wrong spot—just find one that feels good.

How Long to Stay (Start Short, Listen to Your Body)

If you’re new, 10 to 15 minutes is the sweet spot. More than that might leave you feeling dizzy or drained.

Pay attention to how you feel—light-headedness or nausea is your cue to exit.

You’re not proving anything by staying longer. Comfort over ego, always.

What to Do Inside (Relax, Breathe)

Here’s your permission slip to do absolutely nothing.

Close your eyes. Let the heat sink into your muscles. Breathe deeply. Some people meditate. Others daydream. A few just sit in happy silence.

Whatever your vibe, keep it calm. No phones. No loud conversations. Just be.

Staying Hydrated While Inside (Optional)

If your session runs long or the heat is particularly dry, you can bring a water bottle with you. Sip gently if needed.

Just don’t overdo it—you’re here to relax, not host a hydration challenge.

Step 3: The Cool-Down and Recovery Phase

Stepping out of the sauna doesn’t mean the session’s over. This phase is just as important as the heat.

Exiting Safely

Take your time. Stand up slowly, especially if you’re feeling woozy. Let your body adjust before heading straight for the door.

It’s not a race. Ease out of the heat like you’re floating.

Cooling Methods (Air, Shower, Plunge – Use Caution)

You’ve got options: step into cool air, rinse off with a cold shower, or go bold with a plunge pool (if available).

Whichever you choose, be gentle. A shock to the system might feel invigorating, but it’s not always safe for beginners.

Ease into the cool-down and enjoy the contrast—it’s part of the magic.

Resting Between Rounds (If Applicable)

Want to go for another round? Great—but give yourself at least 10 minutes to rest first.

Sit. Lie down. Sip some water. Breathe. Let your body return to normal before diving back into the heat.

Some people do two or three rounds, but one is plenty when you're just starting out.

The Final Rinse and Thorough Rehydration

Wrap it all up with a final rinse to wash off sweat and toxins. Then rehydrate properly—water, herbal tea, or even coconut water are all good picks.

Your body’s been through a workout without moving a muscle. Treat it kindly.

Essential Sauna Etiquette and Safety Rules Recap

Before you go full steam ahead, here’s a quick recap of the key rules:

• Shower before you enter—clean skin, clean sauna.

• Sit on a towel—hygiene is non-negotiable.

• Keep your voice low—respect the calm.

• Leave your phone outside—you’ll survive.

• Hydrate before and after.

• Exit immediately if you feel unwell.

Saunas are peaceful places. Treat them—and the people inside them—with care.

Conclusion: Mastering the Sauna Routine

There’s no need to overcomplicate it—the sauna is your time to slow down, breathe, and reset.

Whether you’re unwinding in a rustic outdoor sauna after a cold dip or enjoying a sleek indoor session after work, the principles stay the same: hydrate, listen to your body, and relax.

The more consistent you are, the more benefits you’ll feel—from deeper sleep to clearer skin to a calmer mind.

So don’t worry about doing it perfectly. Just start. Because the best way to master the sauna… is to use it.