How to properly use a sauna?

A sauna session is best planned in advance and requires proper preparation to ensure comfort and safety. First of all, it is advisable not to use a sauna immediately after eating; the last meal should be consumed at least two hours beforehand. At the same time, hydration is essential. It is recommended to drink plenty of water before entering the sauna and to have water available for rehydration afterwards.

Proper preparation of the body is equally important. Thorough washing and drying are recommended so that the skin can benefit fully from the session. In addition, all metal items-such as watches, necklaces and rings-must be removed. Under the influence of high temperatures, they can heat up and cause burns.

Once you know how to prepare for a sauna, it is important to understand the basic principles of using one. Below are some of the most important guidelines.

1. Dress appropriately

One of the most common questions among beginners is how to dress for a sauna. According to Finnish tradition, a dry sauna is used without clothing. This is not only a cultural practice but also beneficial for health, as it allows the skin to benefit fully from the heat. For many people, however, this may feel uncomfortable; wrapping yourself in a cotton towel is a practical alternative. If a sauna is located in a swimming pool complex or hotel, wearing a swimsuit is often required, although it is generally discouraged. Swimsuits are typically made from synthetic materials, which are unsuitable for high temperatures. Therefore, whenever possible, it is better to use a towel, which is the most appropriate attire for a sauna.

2. Take a shower and dry your body thoroughly

Before entering a sauna, taking a shower is essential. This is not only a matter of hygiene but also of health. Clean skin allows for more effective sweating. It is also advisable to dry the body thoroughly, particularly before using a dry sauna. Performing a gentle exfoliation during the shower can help remove dead skin cells and improve skin regeneration.

3. Start from lower benches

High temperatures prevail in a sauna, especially in a dry sauna, where they can approach 100°C with very low humidity. These conditions can be challenging for the body, so it is best to begin your session on the lower benches. The higher you sit, the hotter it becomes. For beginners, an infrared sauna may be a better option, as it provides milder conditions and lower air temperatures.

4. Sit or lie on a towel

Using a towel in a sauna is essential for both hygiene and comfort. Finnish and infrared saunas are finished with wood, which heats up and may cause burns. A towel prevents direct contact with the hot surface and reduces the risk of transmitting microorganisms. It should be placed beneath the entire body when sitting or lying down. In a steam sauna, where humidity can reach 100%, towels are often impractical. Instead, seats should be rinsed with water before and after use.

5. Breathe calmly through your nose

A sauna promotes relaxation and stress relief. Breathing plays a key role in achieving these effects. In a Finnish sauna, gentle breathing through the nose is recommended to avoid irritating the mucous membranes. Some people prefer inhaling through the nose and exhaling through the mouth, which can help maintain balance and improve circulation. In a steam sauna, deep and calm breaths are advisable. The warm vapour moisturises the respiratory tract and may help relieve symptoms of colds and sinus congestion.

6. Cool the body gradually

Cooling down after a sauna session is essential. The temperature inside the cabin differs significantly from the external environment, so the body should be cooled gradually. Begin with a warm shower to rinse off sweat, followed by a cold shower starting from the feet. More experienced users may prefer an ice grotto or a plunge pool.

7. Rest after a session

Safe and conscious sauna use includes adequate rest. After completing a session, you should cool down and relax for at least as long as the session itself, preferably slightly longer.

8. Replenish fluids

While eating before a sauna is discouraged, proper hydration is essential. Sweating helps remove toxins but also results in the loss of water and electrolytes. Fluids should be replenished between sessions. Water is sufficient, although isotonic drinks can also be beneficial.

9. Leave the sauna if you feel unwell

Although saunas offer numerous benefits, the conditions can be demanding. If you experience dizziness, weakness, nausea, breathlessness or discomfort, you should leave the sauna immediately, rest and rehydrate.

10. Follow the rules of the facility

How should you use a sauna in a hotel or other public place? Always familiarise yourself with the rules of the facility. Regulations regarding attire, hygiene and sauna use are typically displayed. Adhering to them ensures comfort and safety for all users.

A common question concerns how long you can stay in a sauna. This depends mainly on individual tolerance and experience. Beginners should start with sessions lasting only a few minutes. Over time, sessions can be extended to 15–20 minutes. However, a single session should not exceed 30 minutes.

Another question that often arises is how many times a week you can use a sauna. First of all, individual preferences and tolerance to the conditions inside the cabin are important. Moreover, the recommended frequency varies depending on the type of sauna. A dry sauna should be used no more than twice a week. A steam sauna, where conditions are milder, may be used up to three times per week, while an infrared sauna can be used daily. But what about athletes-is it better to use a sauna before or after training?

A sauna relaxes muscles and promotes recovery; therefore, using it after training is generally the better option. It improves circulation and reduces fatigue. Using a sauna before exercise may decrease performance and increase the risk of dehydration. It is advisable to allow the body time to recover and rehydrate before entering a sauna.

You already known how to safely and how many times a week to use a sauna. Nevertheless, should you use a sauna before or after swimming? It is not recommended to enter a sauna before using a pool. The body is warmed in the sauna, and sudden exposure to cold water may increase the risk of muscle strain. Additionally, an elevated heart rate can negatively affect swimming performance. For this reason, it is best to use the sauna after swimming. The same principle applies when choosing between a sauna and a jacuzzi-the sauna should generally come second.