A sauna is one of the simplest wellness rituals there is, but if you are new to it a few questions always come up. How hot should it be? How long should you stay in? Do you go in before or after a shower? This beginner’s guide walks you through how to use a sauna properly, step by step, so you get the full benefit and stay comfortable and safe throughout.
Whether you have just had a bespoke sauna installed by Skotlanti or you are getting to grips with one for the first time, the basics are the same.
Before you start
A little preparation makes every session better. Have a shower first to rinse off, which is both good etiquette and helps you sweat more freely. Take a towel to sit on, drink a glass of water beforehand, and remove jewellery and glasses, which can get uncomfortably hot. Avoid using a sauna straight after a heavy meal or after drinking alcohol.
How to use a sauna: step by step
Warm up gradually
Enter the sauna and choose a bench. Heat rises, so the lower benches are cooler and gentler for a first session, while the higher benches are hotter. Sit or lie on your towel and give yourself a few minutes to settle into the heat.
Get the temperature right
A traditional sauna usually runs at around 70 to 90°C. An infrared sauna feels different, warming your body directly at a lower air temperature of roughly 45 to 60°C. Neither is “better”; it comes down to the kind of heat you enjoy. In a traditional sauna you can add a little water to the heater stones to raise the humidity and deepen the heat, a practice known as loyly.
Time your session
Aim for 10 to 15 minutes per session as a comfortable starting point. As you get used to the heat you might extend to around 20 minutes, but there is no prize for staying longer, and it is always better to step out early than to push through discomfort.
Cool down
After your session, step out and cool down. A cool shower, a splash of cold water, or simply resting in fresh air all work well. This cooldown is part of the experience and helps your heart rate and temperature settle.
Rehydrate and repeat if you wish
Drink water to replace what you lost through sweat. Many regular users enjoy two or three rounds of heat with a cooldown in between, but one good session is plenty when you are starting out.
How often should you use a sauna?
For most people, two to four sessions a week is a realistic and rewarding rhythm. Consistency matters more than the odd marathon session, and the health and recovery benefits build up over time with regular use. Listen to your body and adjust to what feels good for you.
Sauna etiquette and good habits
- Always sit or lie on a towel rather than directly on the wood.
- Keep the door closed to hold the heat, opening it only briefly.
- Enter and leave calmly to keep the temperature stable for everyone.
- Wipe down your bench after use if you have been sweating heavily.
- Keep conversation relaxed and low key; a sauna is a place to unwind.
Staying safe
Using a sauna is safe and enjoyable for most people when you follow a few sensible rules. Do not use a sauna after alcohol, step out immediately if you feel dizzy or unwell, and never leave young children unattended. If you are pregnant, have a heart condition or low blood pressure, or take medication that affects blood pressure or hydration, check with your doctor before making the sauna a regular habit.
Why it is worth building the habit
Once using a sauna becomes second nature, it turns into one of the easiest wellness routines to keep up, especially when it is right outside your back door. If you want to understand exactly what you are gaining, our guide to sauna benefits covers the evidence, and if you are still deciding on the right setup for your home, start with our complete guide to home saunas in the UK.
Ready to enjoy your own sauna?
A sauna you love to use is one that fits your space and your routine perfectly. Skotlanti designs and builds bespoke saunas for homes and gardens across the UK. Explore our range or get in touch to talk through your ideas.
