How to Properly Take a Sauna

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How long do you stay in a sauna? What do you do afterward? Your questions, answered
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Taking a sauna is a time-honored tradition across many cultures, and is shown to help lower blood pressure, improve blood flow, and even alleviate joint pain. [1] Before you hurry into that warm, steamy embrace, there are some things you should know to protect your health and make the most of your time in the sauna. We’ll show you how to prepare for a sauna session, what to do once you’re inside, and how to safely and comfortably wind down afterward. Get ready to sweat out your troubles!

Things You Should Know

  • Drink at least 8 fluid ounces (240 mL) of cool water in the hour before you enter the sauna, and drink another 2-4 glasses afterward.
  • Sit or lie with a towel between yourself and the sauna bench, and wear a swimsuit or a towel wrap at most public saunas.
  • Remain in the sauna for up to 20 minutes at a time, taking 10-minute cooldown breaks outside the sauna if you want to re-enter it.
Part 1
Part 1 of 3:

Before You Enter the Sauna

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  1. Your body sweats and releases lots of moisture in a sauna—up to a pint—so it’s important to hydrate beforehand. [2] To use a sauna safely , aim to drink at least 8 fluid ounces (240 mL) of water in the hour before you enter, especially if you’ve just been working out. And don’t be afraid to sip more water in the sauna if you feel thirsty. [3]
    • Avoid drinking alcohol or using recreational drugs immediately before or while you're in the sauna, as it can increase your risk of low blood pressure, irregular heartbeat, and sudden death.

    Tip: Also, eat a light snack 30 minutes beforehand so you don't feel dizzy or lightheaded when you take your sauna. Or, eat a moderate-size meal at least 3 hours before going into the sauna. [4]

  2. Keep the sauna clean by taking a warm shower with soap and water before you enter. Plus, the name of the sauna game is sweat, and it’s best to reduce any body odor you might have built up in the gym beforehand. [5] Then, dry off completely to kickstart perspiration once you enter the sauna.
    • Avoid using fragranced lotion or cream after your shower, since these may clog your pores or emit obtrusive odors when you sweat.
    • If you like, turn the water to cold at the end of the shower to make those first moments in the sauna especially blissful.
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  3. Before you step inside, check the external thermometer to make sure the sauna is at a comfortable and effective temperature, about 140 to 170 °F (60 to 77 °C). It can take a while for home saunas to heat up, so turn on a personal sauna at least 30 minutes before you go in. Keep in mind that some home saunas often have a limit on how hot you can set them. [6]
    • If you’re using a gym sauna , avoid changing the temperature if others are already inside. Ask the occupants if they mind a higher or lower temperature before changing it.
    • Many saunas allow you to set a timer so the sauna's heater will turn off after a set amount of time.
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Part 2
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Spending Time in the Sauna

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  1. For the best experience, wear as little clothing as is appropriate to expose as much of your skin as you can to the hot air. In many gyms, swimsuits or towel wraps are required. [7] At private saunas, however, you may be allowed to enter nude. Always check the facility rules for attire guidelines.
    • If it’s a public sauna, also wear sandals, flip flops, or other breathable, moisture-proof footwear.
    • Also remove jewelry or watches to avoid damaging them in the heat and moisture.
  2. Taking a sauna is often a social experience, and if it’s not a home sauna, chances are that there are already people inside. [8] Be polite and greet others with a nod when you enter. It’s okay to chat, but do so in a low, unobtrusive voice. Ask a friend to accompany you if you feel uncomfortable, and to monitor your condition or escort you out if you start to feel dizzy or lightheaded.
    • Also, make your entrance (and exit) quick, and avoid keeping the door open to help retain heat inside the sauna.
    • When in doubt about general sauna etiquette, just copy what other people in the sauna are doing, and don’t be afraid to ask questions.
  3. For the best hygiene, it's important to always sit or lay on a towel and not directly the wood. Lay a clean towel on the bench before you sit, or spread it out if you'd like to lay across the sauna bench. Lying on the bench helps evenly distribute the heat along your body, but it may be most polite to simply sit if the sauna is crowded. [9]
    • Avoid large or distracting movements in the sauna. Remember, everyone’s there to relax and find some peace, so try not to be disruptive.

    Tip: The upper benches are often hotter than the ones lower to the ground. Start with the lower benches if you're new to saunaing and don't want to overdo it.

  4. It's easy to feel rushed as you're getting ready for the sauna, but try to slow down and relax when you're in it. Let your muscles relax and clear your mind to destress. Breathe deeply and unwind. For added relaxation, meditate or, if there’s space, do some simple sitting stretches . [10]
    • Remember to keep track of the time—there’s often a clock inside the sauna to help you do just that, but set an alarm on your watch or phone and leave it outside to help remind you.
    • Never take your phone or tablet into the sauna. Minimize distractions or socialize with those around you!
  5. How long you spend in the sauna depends on how comfortable you are. You might only want to sauna for 5 minutes, or you may stay longer to really work up a sweat and achieve increased circulation. [11] Leave the sauna after about 20 minutes, or if you feel dizzy, lightheaded, nauseous, or develop a headache. [12]
    • Don’t hesitate to step outside for a 10-minute break, or a cool shower, before reentering the sauna. Alternate the cold breaks with the hot sauna as often as you like.
    • Beginners may only feel comfortable in the sauna for 3-5 minutes. That’s okay! You’ll build up a tolerance as you continue to take saunas.
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Part 3
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After the Sauna

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  1. After a sauna, it’s best to cool down gradually to let your body readjust to the temperature outside. [13] When you're ready to get out, simply leave the sauna and sit somewhere cool for 10-15 minutes without toweling off, to let the air evaporate the moisture off your skin. If you're wearing a towel, leave it on if you like, or find a private changing room where you can cool down with less clothing.
    • Avoid putting your clothes on right away, as they can make you overheat and begin sweating again.

    Tip: If you want to cool your body down quickly, follow this Finnish tradition: jump straight into a cold lake!

  2. You need to replace the fluids you lost when you sweated in the sauna. To rehydrate, begin drinking water as soon as you get out of the sauna. Have a glass of cool water immediately, then aim to drink 1-3 more throughout the rest of the day. [14]
    • You might also drink coconut water, watermelon juice, herbal tea, or electrolyte-rich sports drinks. [15]
  3. After a sauna, your body is using energy to return your blood flow to its normal levels. Give it some time to adjust and avoid eating anything for an hour afterward. Then, enjoy a snack or a light meal to treat your body to some hard-earned calories and energy. [16]
    • If you’re especially hungry just after stepping out, do feel free to immediately eat snacks like pretzels, crackers, cheese, sausages, or fruit while you wait to eat a larger meal.
  4. In the 24 hours after your sauna, your body is gradually recovering and returning to its normal state, so don’t push yourself too hard during this period. [17] Then, feel free to take a sauna about once a week. Finnish sauna go-ers enjoy taking a sauna 3-5 times a week, but avoid visiting the sauna more frequently than this. [18]
    • If you find it difficult to recover from a sauna during the day, take a sauna at night!
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Community Q&A

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  • Question
    Should I wash with soap after having a sauna?
    Community Answer
    Just use mild soap. Your pores are wide open, so harsh soap can make your skin dry.
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  • Question
    Is it appropriate to put water on the stones in a sauna heater?
    Community Answer
    Yes, the stones are there to put water on, and it's safe because sauna heaters use special stones that don't crack when heat is added.
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  • Question
    What should I eat after a sauna?
    Community Answer
    Eat food that will help replace some of the sodium you lose from sweating - such as crackers and cheese with the good fats - and fresh fruit such as apples and berries,
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      Warnings

      • Avoid saunas if you have unstable heart disease or other heart conditions, kidney disease, liver failure, or are pregnant. Consult a doctor about sauna use if you have any of these or related conditions. [24]
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      References

      1. ↑ https://pubmed.ncbi.nlm.nih.gov/11165553/
      2. ↑ https://www.uclahealth.org/news/benefits-sauna-bathing-heart-health
      3. ↑ https://www.psychologytoday.com/za/blog/finding-new-home/202102/could-sauna-bathing-have-cognitive-benefits
      4. ↑ https://www.heart.org/en/healthy-living/healthy-eating/add-color/healthy-snacking
      5. ↑ https://www.uclahealth.org/news/6-cold-shower-benefits-consider
      6. ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5941775/
      7. ↑ https://health.clevelandclinic.org/infrared-sauna-benefits/
      8. ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3193988/
      9. ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5941775/
      1. ↑ https://www.apa.org/topics/mindfulness/meditation
      2. ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6360547/
      3. ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4493891/
      4. ↑ https://www.health.harvard.edu/staying-healthy/saunas-and-your-health
      5. ↑ https://www.health.harvard.edu/staying-healthy/saunas-and-your-health
      6. ↑ https://health.clevelandclinic.org/the-health-benefits-of-coconut-water/
      7. ↑ https://www.helpguide.org/articles/healthy-eating/healthy-eating.htm
      8. ↑ https://www.sciencedirect.com/science/article/pii/S0531556521002916
      9. ↑ https://www.sciencedirect.com/science/article/pii/S0531556521002916
      10. ↑ https://www.arthritis.org/health-wellness/treatment/complementary-therapies/physical-therapies/chiropractic-care-for-arthritis
      11. ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7908414/
      12. ↑ https://www.sciencedirect.com/science/article/pii/S0025619623000083
      13. ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3916915/
      14. ↑ https://pubmed.ncbi.nlm.nih.gov/11165553/
      15. ↑ https://www.ncbi.nlm.nih.gov/pubmed/11165553

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