How To Use A Sauna Properly For Best Results?

As relaxing as saunas are to your mind and body, they also require you to follow the right sauna bathing practices. 

After all, getting the most out of your sauna isn’t just about sitting and sweating. Instead, it depends on how you prepare yourself, how long you sit in the sauna, and what you do afterwards. 

Being a sauna enthusiast myself, I’ve spent years learning from Finnish sauna traditions and my own experiences. And I’ve put together this easy no-nonsense guide on how to use a sauna correctly for maximum benefits. 

Whether it’s your first session or you’re looking to fine-tune your sauna routine, you’ll find everything you need right here. 

​So, let’s get started one step at a time.

Why is it important to use a sauna properly?

Before I get into the specifics of how to use sauna correctly, it’s essential you know the importance of doing so. 

You see, more than just helping you unwind sauna sessions make a big difference in how your body feels and functions. So much so that from better heart health to lower stress and fewer colds, regular sauna sessions can help you with all. 

But to get all of these benefits, you’ve got to check a few boxes for sauna etiquettes and best practices. 

For instance, you sweat a lot in the sauna. And although this clears your skin and supports your body’s natural detox process, it can also leave you dehydrated. 

Meaning it is important you drink plenty of water and electrolyte rich fluids before and after sauna. 

Similarly, no matter how heat tolerant you are, you should not overspend your time in the sauna. 

If you fail to do these, sauna bathing will do more harm than good.
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How to use a sauna the right way?

Now that you know why sauna best practices are so crucial, I am sure you’re curious what you should do to get your sauna sessions right. 
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So, keep reading as I detail how to use the sauna correctly and do so the first time.

1. Before you enter the sauna

A. Take a shower 

Before you step into the sauna, I suggest you take a warm shower. That’s because more than just being clean, there's real science behind it. 

You see, showering washes off dirt, oils, and lotions. This, in turn, opens your pores and makes your skin sweat better.

The result: Your sauna time becomes more effective because your body doesn’t have to remove dirt and dust first to start sweating. 

B. Dry off completely

It might sound strange, but drying off before you go into the sauna is just as important as showering. 

Why? 
Well, when your skin is wet, the heat from the sauna will first have to evaporate that water before your body can start to sweat. And this can slow things down. 

Dry skin, on the other hand, allows your body to heat up faster and start sweating sooner, which is exactly what you want. 

C. Hydrate 

Hydrating yourself is super important since you’re going to sweat a lot in the sauna and lose water. 

So before you even think about stepping in, drink a big glass of water. Even better, have electrolyte rich drinks like coconut water or watermelon juice.

This will help keep your body fluids balanced and prevent dehydration. 
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2. When you enter the sauna

A. Select a bearable temperature

The heat inside a sauna is pretty intense, usually between 160°F and 200°F, and it’s meant to be so. In fact, it is this high heat intensity that makes the sauna so effective.

But that said, if you’re a beginner or you prefer something a little gentler, I suggest you set the thermostat between 120°F and 150°F. 

Also, you can go for an infrared sauna session as it’s not so hot, but only after you know about all the dangers of infrared saunas. 

B. Sit on a towel (Always!)

This might seem like a small thing, but bringing  a towel to sit on in the sauna is an essential part of sauna safety and etiquette. That’s because not only does it make it comfortable to sit on hot wooden benches but it’s also the way to sauna. 

How?

Your sweat stays on your towel, not the bench, which helps keep things hygienic for everyone.

C. Sit on the lower beaches (if you’re new)

The top benches in a sauna are a lot hotter than the lower ones. So, if it’s your first time, or if you’re not used to the heat, start on the lower bench. 

The temperature is a bit milder on these benches, which gives your body time to adjust. And once you feel more comfortable, you can try moving up to the higher benches. 

D. Relax & breathe deeply

This is your time to let go of all the stress and fatigue. So, sit back or lie down if there’s space, and just breathe. 

Sauna is not a place to rush or think about your to-do list but to disconnect and just be.

3. During your sauna session

A. Don’t overstay in the sauna

No matter how good saunas are for you, I suggest you limit your session duration to 15-20 minutes maximum and don’t exceed it. 
In fact, if you’re new to saunas, start small with a 5-10 minute session. 
Once you’re more used to the heat, you can go for 10 to 20 minutes comfortably.

B. Practice safe löyly 

If you’re using a traditional sauna with hot rocks, you might want to indulge in löyly by adding water to the rocks. But as you do this, make sure you don’t go overboard as adding too much water can make it hard to breathe and might even damage the heater. 
Also, go for the top-rated natural essential oils for sauna if you want fragrance and wellness benefits of aromatherapy. 
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C. Wear light fabric
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​If you're in a public or mixed sauna, wear something light and breathable. You can go for a cotton towel or a loose sauna wrap. 
Avoid swimsuits or anything made of synthetic materials as they can trap heat and sweat.

4. After your sauna session

A. Take your time to cool off

When you leave the sauna, your body is really warm, your heart rate is up, and your skin is pumping out sweat. So, it’s not healthy to just go back to your normal day without cooling off.

Instead, you should start by stepping outside or into a cooler room for about 30 seconds to a minute. 

Just let the fresh air hit your skin, take a few deep breaths, and then take a cold shower. This will bring your body temperature back down, wash off all the sweat and toxins, and make you feel super refreshed. 

B. Rehydrate

After your cool-down shower or plunge, don’t just grab your phone and get back to your day right away. 

Give your body a few more minutes to fully settle by sitting or lying down for 5 to 10 minutes in a quiet place if you can. And then drink a glass or two of water, or maybe try something with electrolytes like coconut water or a sports drink.
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What are the mistakes you should avoid while sauna bathing?

So far, you already know how to use a sauna the right way. And although these best practices are all you need while going to the sauna, there are a few things you should avoid too. 

For instance, you should never stay in the sauna for too long or go in the sauna right after drinking alcoholic beverages. 

You see, these are the things that can not only ruin your sauna experience but also turn it into a safety and wellness nightmare. 

Overall, here are a few mistakes I suggest you avoid when using a sauna:
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1. Too lengthy sauna sessions

One of the biggest mistakes people make is thinking longer sessions are better. That’s because more time in the sauna doesn't always mean more benefits. 

In fact, staying too long can do more harm than good. So much so that if you overdo it, you can get dehydrated, dizzy, overheated, or even faint.
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2. Skipping the pre-sauna shower

You might be in a rush and think you’ll jump in the sauna right away and clean up later. But skipping the pre-sauna shower can really reduce how effective your session is. 
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How?
When you have dirt, lotion, makeup, or even deodorant on your skin, it blocks your pores and keeps your body from sweating properly. And sweating is the whole point of a sauna.
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3. Sauna bathing after drinking alcohol

Although you can sauna in a hungover state, saunas right after alcohol are a big no. 

Why? 
Well, as you sauna, your body is already working hard to regulate your temperature and stay hydrated. And alcohol makes this harder by dehydrating you, messing with your electrolyte balance, and reducing your ability to notice when your body’s in trouble. 

Moreover, drinking before or during a sauna can seriously increase your risk of fainting, overheating, or worse.
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4. Using lotions or oils

It might seem like a good idea to lather up with lotion or essential oils before you sweat, but it’s actually one of the worst things you can do. 

These cosmetics clog your pores and trap heat, making it harder for your body to cool
down. As a result, you might end up with skin irritation or even overheating.
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5. Rushing the cool-off

So many people finish their sauna session, jump in the shower for a couple of minutes, and move on with their day. 

But this is like doing a great workout and skipping the cooldown as you’re missing out on some of the biggest benefits. 

On the other hand, cooling down gradually helps your heart rate return to normal, gives your body a chance to relax fully, and locks in the stress relief. And this is exactly why I suggest a good ten minutes of cooling down.
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Frequently asked questions about how to use a sauna correctly

How often should you use a sauna?

If you’re aiming for general health benefits, sauna sessions 2 to 4 times per week is a solid sweet spot. This is enough to have better circulation, less stress, and improved skin health, all without overdoing it. 
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Also, if you’re really active, like working out often or playing sports, you can go a bit more to 3 to 5 times a week.
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Can you sauna every day?

Short answer: yes, you can. 

In fact, it’s totally normal in Finland and other Nordic countries to sauna every single day. 

Just keep your sessions reasonable (10–20 minutes), take rest days if needed, and don’t treat it like a competition.
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Is it better to sauna before or after a workout?

Sauna after a workout is usually best since your muscles are warm, your blood’s flowing, and your body is ready to recover. 

​Here, the heat helps relax tight muscles, ease soreness, and even flush out lactic acid, which is like a bonus round of recovery. 

Also, some people do like to sauna before a light workout, just to warm up and loosen joints. But you should avoid doing it right before anything intense.

Can you carry your phone into the sauna?

I totally get the temptation of wanting to scroll, check texts, or listen to music. 
But honestly? 

​Leave your phone outside.

You see, the heat in saunas is tough on electronics and it can damage your battery, screen, and internal parts. 

Plus, saunas are supposed to be your distraction-free zone. It’s one of the rare places where you can just breathe, reflect, and let your mind go quiet.

Why do Finns hit themselves with birch branches during sauna?

Although it sounds strange, it’s actually a really cool part of Finnish sauna culture. 
A vihta, as this is called there, is a bundle of fresh birch twigs. And people lightly whip or pat themselves with it during the sauna. 

Why? 
A few reasons. 

First, it stimulates the skin and improves circulation. 

Second, the birch leaves release a refreshing scent that fills the sauna, kind of like natural aromatherapy.
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Conclusion

By now, you know how to use a sauna properly by following the right processes and etiquettes. 
​You could be doing this for your health, your mind, your skin, or just to get a little peace and quiet. And now, you know exactly how to do it right.

Got more questions or looking to install a home sauna instead?
You can get in touch with us!

At Steam & Sauna Experts, we are seasoned sauna installation experts with a decade long expertise installing the finest saunas in South Florida. 

Also, our online storefront features the best of sauna equipment and accessories from the likes of Delta, Amerec, Kohler, and more, and we ship them all cross-country for free. 

Simply speaking, we’ve got all your residential sauna needs covered on a budget.​