How to use a sauna: a beginner's guide

Using a sauna for the first time is far simpler than it looks, and there is no special skill or routine you need to master. The basic rhythm is always the same: rinse off, warm up, sweat for a while, cool down, and rehydrate. This guide walks you through it step by step, with the small details that help a first session feel calm and comfortable rather than intimidating.

A quick overview

If you only remember one thing, remember the loop. Almost every sauna session follows the same simple arc:

1. Shower and drink some water.
2. Warm up by sitting in the heat.
3. Sweat for a comfortable stretch of time.
4. Cool down with fresh air or a cool shower.
5. Repeat for another round if you like.
6. Rehydrate and rest afterward.

Everything below just fills in that loop. You can start with a single round and skip the rest until you feel confident.

Before you go in

A little preparation makes the whole experience smoother and more hygienic.

• Take a quick shower. Rinsing off removes lotions, deodorant, and sweat, which keeps the sauna cleaner and helps your skin breathe.
• Hydrate. Drink a glass of water beforehand. You will lose fluid through sweat, so starting topped up matters.
• Remove metal and electronics. Jewellery, watches, and rings can heat up and feel uncomfortable. Leave your phone outside, too, where the heat will not damage it.
• Bring towels. You want at least one to sit on and one to dry off with.
• Skip alcohol and heavy meals. Do not drink alcohol before a sauna, and avoid going in straight after a large meal.

A quick word on safety before you start: heat puts real demands on your body. Consult a doctor first if you are pregnant, or if you have heart conditions, blood pressure concerns, or any chronic illness. Never use a sauna after drinking alcohol, keep water nearby, and step out immediately if you feel unwell at any point.

What to wear

Comfort and breathability are all that matter. A towel wrapped around you, a swimsuit, or light cotton clothing are all fine choices, and the key habit is to sit on a towel wherever your skin touches the bench. Avoid thick synthetic gym wear, which traps heat against your skin. For a fuller breakdown of options for home and public settings, see our guide on what to wear in a sauna.

Getting in and choosing a seat

Open the door, step in quickly so you do not let too much heat escape, and close it gently behind you. Then choose where to sit, which matters more than beginners expect.

Heat rises, so the higher benches are hotter and the lower benches are cooler. As a beginner, start low. The lower bench gives you a gentler introduction while you learn how the heat feels. Lay your towel down, sit or lie back, and get comfortable. You can always move up later.

During your session

Once you are settled, the goal is simply to relax and let the heat do its work.

Expect the temperature to depend on the type of sauna:

• Traditional (Finnish) saunas run hot, often 150-195°F, with dry air you can make more humid using steam.
• Infrared saunas run cooler, around 110-140°F, because they warm your body directly rather than heating the air around you.

Neither is better for a beginner; they simply feel different. Infrared tends to feel milder, while traditional heat is more enveloping. Our infrared vs traditional sauna comparison covers the trade-offs, and how hot a sauna should be explains the temperature ranges in more depth.

For time, start with 5-10 minutes. Breathe slowly through your nose, let your shoulders drop, and pay attention to how you feel rather than watching the clock. Our guide on how long to stay in a sauna covers timing as you progress, but for a first visit, short and comfortable always wins.

Loyly: steam in a traditional sauna

If you are in a traditional sauna with heated rocks, you can ladle a small amount of water onto them. This creates loyly, the Finnish word for the burst of steam that rises off the rocks. The steam briefly raises the humidity and makes the same temperature feel noticeably more intense and enveloping.

Add water a little at a time, never a large amount at once, and ask first if you are sharing the space. Skip this entirely in an infrared sauna, which has no rocks and is not designed for added water.

Rounds and cooldown

After your first stretch in the heat, step out and cool down. This is part of the experience, not an interruption.

• Get some fresh air, or take a cool shower to bring your body temperature down.
• The contrast between hot and cool is a long-standing tradition, often taken further with a cold plunge. If that appeals to you, our sauna vs cold plunge guide explains how the two compare.
• Rest and sip water for 5-15 minutes until your heart rate and breathing settle.

When you feel comfortable again rather than still flushed, you can go back in for another round if you like. Two or three rounds is common for experienced users, but one is plenty.

After your session

Ease out of it rather than rushing back into your day.

• Cool down gradually. Let your body return to normal before getting dressed.
• Don’t stand up too fast. Moving quickly from heat to standing can leave you lightheaded, so take a moment.
• Rehydrate. Drink water to replace what you lost through sweat.
• Rinse off if you have not already, and give yourself a few minutes to relax.

A simple beginner session plan

If you would like a concrete plan for your first visit, here is a gentle template. Treat the times as flexible, not as targets you must hit.

Sauna etiquette

In a home sauna you set your own rules, but in public or shared saunas a few courtesies keep things pleasant for everyone:

• Always sit on a towel so your skin does not touch the shared bench.
• Shower before you enter to keep the space clean.
• Keep it quiet. Many people use the sauna to unwind, so speak softly or not at all.
• Mind the door. Open and close it quickly to avoid letting the heat out.
• Ask before adding steam if others are sharing the space.

Common beginner mistakes

Most early missteps come from doing too much, too soon. Watch out for these:

• Sitting too hot for too long. Starting on a high bench for 20 minutes is the classic mistake. Start low and short.
• Skipping water. Dehydration is the most common reason a session turns unpleasant. Drink before and after.
• Adding alcohol. It impairs your sense of heat and raises the risk of fainting. Never combine the two.
• Going in on a heavy stomach or exhausted. Both lower your tolerance and make discomfort more likely.
• Toughing it out. Dizziness, nausea, headache, or a racing heart are signals to leave and cool down, not to push through.

How often to use a sauna

There is no required schedule. Many regular users enjoy two to four sessions a week, but starting with once or twice and seeing how your body responds is completely reasonable. Consistency over time matters more than the length of any single session. If you want help building a sustainable routine, our guide on how often you should use a sauna walks through it.

The bottom line

Using a sauna comes down to a simple, repeatable loop: shower, warm up, sweat, cool down, and rehydrate. Start on a lower bench, keep your first session to 5-10 minutes, drink water, and step out the moment you feel unwell. Everything else, from steam to multiple rounds, is something you can add as you grow comfortable. If you are thinking about a gentle, beginner-friendly setup at home, our roundup of the best infrared saunas is a good next step.