Beginner Sauna Advice: Tips for a Safe and Enjoyable First Sauna Experience

If you’re new to saunas, it’s normal to wonder what to expect and how to get the most out of your session. Saunas can be relaxing and good for your health, but if you jump in without some basic know-how, you might feel dizzy or uncomfortable. Here’s a straightforward guide to help you start your sauna journey with confidence.

Understand the Basics Before You Step In

First off, not all saunas are the same. Most common types are dry saunas and steam saunas. Dry saunas use heated air, usually between 70 to 100 degrees Celsius, while steam saunas have higher humidity with steam at lower temperatures. For beginners, starting with a dry sauna is often easier because the heat feels less intense.

Before entering, take a quick warm shower. This cleans your skin and helps your body adjust to the heat without getting overwhelmed. Make sure to hydrate well—drink water before, during, and after your session to avoid dehydration. Avoid heavy meals or alcohol before sauna time, as these can increase risks like dizziness.

How Long Should You Stay and What to Expect

If it’s your first time, limit your session to 10-15 minutes. Your body will warm up quickly, so listen to how you feel. If you start to feel dizzy, nauseous, or uncomfortable, step out immediately. Spend a few minutes cooling down afterward by sitting in fresh air or taking a lukewarm shower.

If you want to go for multiple rounds — say three sessions back to back — keep the timing short in each one and give yourself breaks in between. This helps your body adjust and prevents overheating. Also, wearing minimal clothing or a towel is best, but remember to sit on a towel for hygiene.

Saunas are great for relaxing muscles, reducing stress, and improving circulation. But remember, if you have health conditions like heart problems or high blood pressure, check with your doctor first. For most people, sauna use is safe as long as you follow these simple rules and don’t push yourself too hard.

Start slow, enjoy the warmth, and make sauna sessions a regular part of your wellness routine. It's one of the most refreshing and simple ways to unwind and take care of your body after a long day.