How to use a sauna: a simple guide to your first sessions

Heat, steam, cool, rest. That's the whole ritual. Here's how to get the most out of your first few sessions.

The short answer: heat the sauna to around 70–90°C, sit in for 8–15 minutes, cool down with fresh air or a cool shower, rest for 10–15 minutes, then repeat for two or three rounds. Drink water before and after, and leave whenever you feel you've had enough.

Before you go in

• Drink some water. You'll sweat more than you think.
• Take a quick shower. It's cleaner for you and for the timber.
• Skip the big meal, and never drink alcohol before a sauna.
• Take a towel to sit on. It protects the bench and keeps things hygienic.

Round one: heat

A traditional sauna typically runs at 70–100°C. For your first sessions, start towards the lower end. Sit on the lower bench if there is one, or on the raised bench if you're comfortable, as the air is hotter higher up. Stay for 8–15 minutes. There's no prize for staying longest: listen to your body and step out whenever you want.

Steam: pour water on the stones

The Finns call the burst of steam from the stones löyly. Use a sauna bucket and ladle, and pour a small amount of water onto the hot stones only. You'll feel a wave of heat roll over you as the humidity rises. Start with a ladle at a time. You can always add more.

Cool down

Step outside into the fresh air, or take a cool shower. The contrast is the part most people come to love, so take it at your own pace.

Rest

Sit or lie somewhere comfortable for 10–15 minutes and let your body settle. Have some water. This quiet part is as much a part of the ritual as the heat.

Repeat

Most people do two or three rounds. Finish with a final rest, more water, and a relaxed evening.

Looking after your sauna

• Leave the door ajar for a while after your session, so the cabin can dry out.
• Wipe the benches down now and then, and use a towel every time.
• Follow the heater manufacturer's guidance on checking and replacing the stones.

Is sauna right for you?

Sauna isn't suitable for everyone. If you're pregnant, have a heart condition, high or low blood pressure, or any other medical concern, speak to your GP before using a sauna. Don't use a sauna if you feel unwell, and supervise children closely, with shorter sessions at lower temperatures.

Want a sauna of your own? Read our garden sauna buying guide, or see Solen Compact, our traditional two-person outdoor sauna. Prefer gentler warmth indoors? Read how to use an infrared sauna, or compare infrared and traditional saunas.