Learn how to use a sauna safely and effectively. Discover step-by-step tips for preparation, duration, and post-sauna care to support your wellness routine. Using a sauna is a time-honored tradition that promotes relaxation and supports overall wellness.

From encouraging relaxation to aiding recovery, sauna sessions can be a valuable addition to your routine. In this guide, we’ll walk you through how to use a sauna safely and effectively to maximize its benefits.

Step-by-step guide to using a sauna

 

1. Pre-sauna preparation


• Hydrate: Drink plenty of water before entering the sauna to prevent dehydration. Avoid alcohol or caffeine, as they can dehydrate you further.

• Shower: A warm shower before entering can refresh your skin and prepare your body for the heat.

  
• Attire: Wear as little clothing as possible. Many prefer to use a sauna with a towel to sit on or a lightweight swimsuit for comfort.

2. Entering the sauna

• Temperature setting: For beginners, start with a sauna set around 150°F (65°C). As you gain experience, you can explore temperatures up to 190°F (88°C) based on your comfort.

  
• Duration: Begin with shorter sessions, such as 10–15 minutes. Gradually increase to 20–30 minutes as you become accustomed, always listening to your body.

  
• Position: Sit or lie comfortably on the bench. The upper benches will feel hotter, so move to a lower level if needed.
  

3. During your sauna session

• Relax: Focus on calming your mind and body. Deep breathing can enhance the relaxing effects.

  
• Stay hydrated: If you feel thirsty, sip water during your session.


• Stretch: Take a few moments to gently stretch your muscles. The heat can improve flexibility and make stretching more comfortable, enhancing your overall relaxation.


• Practice breathwork: Engage in deep, controlled breathing to enhance relaxation and oxygen flow. Try inhaling deeply through your nose for 4 seconds, holding for 4 seconds, and exhaling slowly through your mouth for 6 seconds. This can help calm your mind and support overall well-being.


4. Post-sauna cool down

• Cool down: After your session, allow your body to cool gradually. Take a cool shower or use a cold plunge pool to help your body normalize its temperature.

  
• Rest: Spend 10–15 minutes resting in a quiet place. This allows your body to recover from the heat.

  
• Rehydrate: Drink plenty of water or a sports drink to replenish fluids and electrolytes lost through sweating.



5. Frequency of use

• Beginner: Start with 1–2 sessions per week to allow your body to adapt.

  
• Intermediate: Gradually increase to 3–4 sessions per week as your comfort level grows.

  
• Advanced: Regular sauna users can enjoy sessions 4–7 times per week.




Tips for a beneficial and enjoyable sauna experience


• Avoid heavy meals: Wait at least 1–2 hours after eating a large meal before using a sauna.

  
• Limit alcohol consumption: Avoid drinking alcohol before or after your session, as it may contribute to dehydration.

  
• Listen to your body: If you experience dizziness, nausea, or discomfort, exit the sauna immediately.

  
• Consult a doctor: If you have any health conditions or are pregnant, consult your doctor before using a sauna.




Take it to the next level with contrast therapy


For those looking to enhance their wellness routine, combining sauna sessions with a cold plunge—known as contrast therapy—offers a unique and invigorating experience. Alternating between heat and cold provides a range of benefits for the body and mind.


Why add a cold plunge?


• Boost circulation: Switching between heat and cold stimulates blood flow, supporting recovery and revitalization.

  
• Reduce muscle soreness: Cold exposure can help soothe post-exercise muscle soreness and inflammation.

  
• Invigorate your mind and body: The sudden shift from heat to cold can leave you feeling refreshed and energized.

  
• Support immune health: Regular contrast therapy may help strengthen your body’s natural defenses.

  
• Enhance mental resilience: Cold plunges challenge your focus and breath control, encouraging a sense of accomplishment and clarity.

Conclusion

Saunas offer a calming and supportive environment for your wellness routine. By following these steps, you can ensure a safe, enjoyable, and effective sauna session that enhances your overall well-being. Remember to listen to your body, stay hydrated, and enjoy the relaxation that comes with regular sauna use.



Sources:

Harvard Health Publishing (2020): "The benefits of using a sauna."

Mayo Clinic (2021): "Saunas: Are they good for your health?"

Cleveland Clinic (2021): "How to use a sauna safely for maximum benefits."

National Institutes of Health (NIH) (2017): "Heat therapy and health benefits."