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How to use a sauna

How to Use a Sauna: The Ritual, Step by Step

There is no single 'right' way to sauna, but there is a rhythm that makes it feel great and keeps it safe. Here is the ritual, broken into simple steps.

The classic sauna ritual is a few cycles of heating up, cooling down, and resting. You do not need special skills - just a sense of your own limits and a bit of water. Here is a sensible routine you can adapt.

1. Prepare

  • Hydrate first. Drink a glass of water before you go in, and have water on hand for after.
  • Shower and dry off. A quick rinse is good etiquette and dry skin sweats more comfortably.
  • Bring a towel to sit on. It is hygienic and protects the wood. Sit or lie on the towel, not bare wood.
  • Skip alcohol. Alcohol plus heat raises the risk of dehydration and fainting.

2. Warm up (first round)

Get in and settle on a bench. Heat rises, so the higher benches are hotter and the lower ones gentler - start lower if you are new. Give your body 10-20 minutes in a traditional sauna (less if you feel it), or 30-45 minutes in a cooler infrared cabin. Breathe slowly and relax.

3. Add loyly (traditional saunas only)

On a traditional heater with stones, ladle a small amount of water over the rocks to create a burst of steam called loyly. It spikes the humidity and makes the heat feel more intense on your skin. Add a little at a time. (Infrared cabins are dry - there are no stones to pour water on.)

4. Cool down

When you have had enough heat, step out and cool off. Options, from gentle to bracing:

  • Sit or stand in fresh air.
  • Take a cool shower.
  • Do a cold plunge or cold shower for the classic hot-cold contrast.

Harvard Health advises cooling down gradually and rehydrating. If you have any heart condition, be careful with sudden cold and check with your doctor first.

5. Rest, then repeat

Rest for a few minutes, sip water, and let your heart rate settle. Most people do two to three rounds of heat-then-cool, finishing with a final cool-down. There is no prize for more rounds - stop when you have had enough.

Listen to your body

Get out promptly if you feel dizzy, nauseous, or have a headache. Heat is a genuine stress on the body, which is part of why it may be beneficial - but it also means moderation matters. See temperature and humidity for how hot it should be, how often and how long for a weekly rhythm, and safety for who should be cautious.

Frequently asked questions

How long should you stay in a sauna?
For a traditional hot sauna, most people do 10-20 minutes per round and leave sooner if they feel lightheaded. Infrared sessions run cooler so they tend to last 30-45 minutes. Beginners should start at the short end and build up.
What is loyly?
Loyly is the Finnish word for the burst of steam created when you ladle water onto the hot stones of a traditional sauna heater. It briefly raises the humidity and the feeling of heat on your skin. Add a little water at a time - you can always add more.
Do you have to do the cold plunge?
No. The hot-cold contrast is invigorating and popular, but it is optional. A cool shower or simply sitting in fresh air to cool down works perfectly well. If you have a heart condition, be cautious with sudden cold exposure and check with your doctor first.

Sources

  1. Harvard Health - Hot baths and saunas: beneficial for your heart?
  2. Cleveland Clinic - Sauna benefits

Last updated

Health information here is general and educational, kept conservative and cited - not medical advice. Check with a doctor before starting sauna use if you have a health condition.