Sauna guide
Everything you need to know about using a sauna
Before you compare products, the basics worth getting right: what saunas actually do for you, how to use one well, how hot it should be, and how often is sensible. We keep the health information conservative and cited - no detox or miracle claims.
Sauna benefits
What the research actually shows on heart health, recovery, and stress - cited, measured, and free of detox or weight-loss hype.
Read more EvidenceInfrared sauna benefits
What the evidence supports for relaxation, recovery, and circulation - and why the longevity research is on traditional saunas, not infrared.
Read more RitualHow to use a sauna
The ritual, step by step: prepare, warm up, add loyly, cool down, rest, repeat - plus simple etiquette.
Read more Set-upTemperature & humidity
How hot a sauna should be - traditional 70-90C vs gentler infrared - and how steam changes the feel.
Read more RoutineHow often & how long
Sensible session length and weekly frequency for traditional and infrared, plus hydration and building up safely.
Read more SafetySauna safety
Who should check with a doctor first, sensible limits, alcohol, children and older adults, and equipment safety.
Read moreThe other half of the ritual: cold
Many sauna users finish with a cold plunge. See what the 2025 evidence shows, how to do it safely, and how to pair hot and cold at home.
Ready to choose a sauna?
Once you know how you want to use it, compare formats and estimate what a build will cost.