Beginner's Guide to Sauna

If you're new to saunas, here are practical tips to ensure your first experiences are positive, safe, and enjoyable. As Dr. Susanna Søberg notes, 'enough to feel it' can be surprisingly modest and still meaningful.

1

Prepare

  • Shower beforehand to rinse off sweat and lotions
  • Hydrate well before entering
  • Remove metal jewelry
  • Bring two towels (one to sit on, one to dry off)
  • Leave electronics in your locker
2

Start Your Session

  • Begin with 5-10 minutes your first time
  • Sit on a lower bench where it's cooler
  • Breathe slowly through your nose
  • Relax and let your body adjust
  • Don't push yourself too hard
3

Listen to Your Body

  • Exit if you feel dizzy or nauseous
  • Sweating heavily is normal
  • Elevated heart rate is expected
  • Even 5 minutes provides benefits
  • You can always try again another day
4

Cool Down & Rehydrate

  • Exit slowly to avoid head rush
  • Take a cool shower to wash away sweat
  • Drink 1-2 glasses of water
  • Rest before doing another round
  • Allow your heart rate to normalize

Tips for your first session

1.Bring a sauna hat to protect your head
2.Set a timer on your phone (outside)
3.Don't compare yourself to others
4.It's okay to leave early
5.Schedule for evening (better sleep)
6.Avoid eating heavy beforehand
“The sauna is the poor man's pharmacy”

— Finnish Proverb

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