What You Need To Know Before Using A Sauna

Ever wondered how to properly use a sauna? You're not alone. Most people step into a sauna wanting to relax but end up overheating, getting dizzy, or wondering if they're doing it right. Using a sauna is more than just sitting in a hot space—it's understanding what to do so that you can safely enjoy it.

Don't worry! This article covers everything you need to know before your sauna session—how they work, the types, and proper use.

We'll also cover safety precautions and health benefits. By the time we finish, you'll be ready to use a sauna properly.

What is a Sauna and How Saunas Work?

A sauna is a small room heated to cause you to sweat. A sauna uses high temperatures, typically between 150°F and 195°F (65°C and 90°C), to create a dry heat environment in which your body can relax and detoxify through sweating. Saunas have been utilized by humans for centuries, from ancient Finnish society to modern-day spas.

Know more about the history of Sauna >>

Saunas work by increasing the temperature around you, which warms up your body. This causes your heart to beat more rapidly, your blood vessels to expand, and your sweat glands to work to cool you off.

The heat also relaxes muscles, improves circulation, and promotes release of stress.

Depending on the type of sauna, the heat source can vary. Whereas some use heated rocks, others employ infrared technology or steam to generate heat.

4 Types of Sauna

Not all saunas are the same. They all work differently, but they all make you sweat and relax. The following are the main types:

• Classic Finnish Sauna

This sauna uses a wood-burning stove or an electric heater to heat stones. Water can be poured over the stones to create steam. It has high temperature (160–195°F / 70–90°C) with low humidity.

• Infrared Sauna

Instead of heating the air, infrared light warms your body directly. The heat is lower (120–150°F / 50–65°C) but still makes you sweat. It's a good option if you want less intense heat.

• Steam Room

Also known as a steam sauna, it utilizes a steam generator to heat the air to make it hot and humid. The humidity is near 100%, so it will actually feel hotter than it really is, even at 110–120°F (43–49°C).

• Smoke Sauna

This traditional sauna lacks a chimney, and so smoke is permitted to circulate in the room before being let out. It gives a gentle heat and a unique smoky scent.

Now, let's discuss how to properly use a sauna!

How to Use a Sauna?

Sauna taking the right way ensures your safety and enables you to enjoy its benefits. Simply observe these simple steps:

1. Get Ready Before You Enter

Drink water to stay hydrated since you'll sweat a lot. Take a quick shower to rinse off and help your body adjust to the heat. Wear a swimsuit or a towel—avoid heavy clothing as it traps heat.

2. Start with a Short Session

If you're new, stay in for 5–15 minutes to let your body adjust. Sit or lie down, relax, and breathe deeply. If you feel dizzy or too hot, step out immediately—listen to your body.

3. Cool Down Properly

After leaving, take deep breaths in fresh air to let your body adjust. A cool shower or splashing water on your face helps lower your temperature and prevents dizziness. Rest for a few minutes before deciding if you want another round.

4. Go for Another Round (Optional)

If you feel good, you can go back in. But don’t stay in for more than 30–45 minutes total, as too much heat isn't good for you.

5. Hydrate and Rest

Drink water to replace lost fluids—avoid alcohol or caffeine as they dehydrate you. Take time to cool down before doing any physical activity.

Safety Tips for Sauna

Saunas are great for relaxing, but safety first! Pay attention to the following:

• Drink Water: Stay hydrated before and after to avoid dehydration.
• Know Your Limits: Stick to 15–20 minutes per session to prevent overheating.
• Leave If You Feel Unwell: Dizziness, nausea, or weakness means it’s time to exit.
• Don’t use the sauna on a full stomach: Wait at least 1-2 hours after eating before using the sauna to avoid discomfort.
• Avoid alcohol: Saunas can amplify the effects of alcohol, leading to dizziness or fainting. It’s best to avoid drinking alcohol before or during your sauna session.
• Cool Down Properly: Take a cold shower or rest in fresh air after your session.
• Check Health Conditions: If you have heart issues or are pregnant, ask your doctor first.
• Don’t Sauna Alone: Have someone nearby in case you need help.

What Sauna Sessions Do to Your Body

Sauna bathing creates heat stress, which causes a number of responses in your body. Here's what happens:

1. Fast Heart Rate: Your heart rate rises as with mild exercise, improving circulation and blood flow.
2. Sweating and Detoxification: The heat makes you sweat a lot, which helps remove toxins, dirt, and excess salt from your skin.
3. Muscle Relaxation: Heat loosens tight muscles and relieves tension, making saunas great for post-workout recovery.
4. Stress Relief: Saunas release endorphins (feel-good hormones) that alleviate stress and promote relaxation.
5. Temporary Decrease in Blood Pressure: Heat causes the blood vessels to expand, and this can lower blood pressure. If you have low blood pressure, be careful.

Sauna vs. Steam Room

Both steam rooms and saunas offer heat therapy, albeit in distinct manners. Here’s how they are different:

Conclusion

Saunas are a great way to relax, improve circulation, and benefit your overall health. There are many different kinds, and each one of them has different benefits. Knowing how to use a sauna safely will help you avoid health dangers like dehydration or overheating. Regular sauna use will help with muscle recovery, stress relief, and sleeping better.

If you prefer dry heat, then a sauna is the better option. If you prefer humid heat, then a steam room might be better. In either case, correct usage will enable you to get the most out of it. Hydrate yourself, listen to your body, and unwind.