Quick answer: shower, bring a towel to sit on, stay for about 10 to 15 minutes in your first session, cool down, drink water, and repeat once or twice if you feel good. Leave right away if you feel dizzy or unwell. The steps below cover both traditional and infrared saunas.
Before You Go In
- Shower first. It keeps the sauna clean and gets you used to the idea of warm water.
- Drink water beforehand and skip alcohol. Our session length and safety guide explains why.
- Take off jewelry and glasses. Metal gets hot against skin.
- Bring a towel to sit on. What to wear is covered in our what to wear in a sauna guide.
- Do not bring your phone. Heat can damage it; see why phones and saunas do not mix.
Step by Step: Your First Session
- Pick a lower bench. It is cooler near the floor and hotter near the ceiling.
- Sit or lie on your towel. Relax and breathe normally.
- Stay 10 to 15 minutes. Shorter is fine for a first try. There is no prize for staying longest.
- Leave if you feel dizzy, nauseous or uncomfortable.
- Cool down. Step out, sit for a few minutes, and let your breathing and heart rate settle. A lukewarm or cool shower is fine.
- Drink water and rest before a second round, if you want one.
Using a Traditional Sauna
A traditional sauna heats the room air with a heater and stones, and usually runs hotter than infrared; our sauna temperature guide gives typical ranges. If your heater is designed for it, you can pour a small ladle of water on the stones to create steam. Check the manual first, and read what löyly is and the wet vs dry sauna guide for how to do it.
Using an Infrared Sauna
An infrared sauna warms you directly and runs at a lower air temperature, so many first-timers find it easier to tolerate. Never pour water on infrared heaters. Follow the manufacturer's recommended time and temperature. The infrared vs traditional comparison explains the differences, and our infrared safety article answers a common concern.
Sauna Etiquette in Shared Saunas
- Sit on a towel, and wipe up sweat you leave behind.
- Keep voices low; many people use the sauna to relax.
- Do not use your phone or bring food.
- Ask before pouring water on the stones, and close the door quickly so heat stays in.
Who Should Check With a Doctor First
If you are pregnant, have a heart or blood pressure condition, or take medication that affects heat tolerance, talk to a healthcare professional before using a sauna. This article is general information, not medical advice.
Thinking About a Home Sauna?
Once you are comfortable, compare the main types of saunas and browse our infrared and traditional ranges.
