How To Use A Sauna: Health and Safety for Beginners

New to saunas? Let’s go over how to use one safely and effectively to maximize the health benefits of your sauna experience.

NOTE: This post has been updated since it was originally published on February 24, 2023.

If you are a sauna beginner, you may be unclear on how to use one for optimal health and safety.

It is important to familiarize yourself with sauna best practices and guidelines so that you can fully enjoy the benefits while maintaining a safe and effective experience.

Saunas originated in Finland, and have a rich history dating back centuries. What started for bathing and social gatherings has now evolved into a tool for physical and mental overall health.

Whether using one to unwind after a long day or as a part of a wellness routine, saunas continue to be valued for their timeless benefits.

Let’s get into the sauna details – temperature ranges, what to wear, how to recover, and more.

Safety First: Consult Your Healthcare Provider

Although using a sauna is relaxing and luxurious it is important to be mindful of your body’s limits, and your overall health.

It is always best to consult with your healthcare provider before using a sauna for the first time, especially if you have any kind of health condition and/or are taking medication.

Cardiovascular disease, high blood pressure, and other health conditions can be exacerbated by high temperatures, so make sure to talk to your doctor before your first session.

Sauna use is not recommended for pregnant women as the high heat could potentially be harmful to an unborn child.

You can see a list HERE of sauna safeguards and contraindications.

Sauna Basics For Beginners

There are two primary styles.

Dry sauna. Uses high heat and low humidity to promote sweating and relaxation. This style is what some would call traditional Finnish saunas.

Often electric infrared heaters are used to create a hot and intense, yet dry heat, without the added moisture.

Wet sauna. Also known as a steam room, uses lower temperatures but with much higher humidity levels. This style is what some would call a Turkish-style steam bath.

The steam is produced by pouring water over hot rocks or using a built-in steam generator.

This style is great for users who enjoy a more moderate heat with high moisture, which can be soothing for the respiratory system and the skin.

Health Benefits Of Using A Sauna

Aside from feeling good, there are numerous health benefits to using a sauna.

Research shows the following benefits.

• Heart health. Increases heart rate, and opens up blood vessels and blood flow, which can help to reduce blood pressure.
• Pain relief. More specifically chronic pain relief.
• Improve mood. May help reduce anxiety and depression, as well as lower stress levels.
• insomnia. May improve quality of sleep.
• Sore muscles. Helps with muscle soreness as well as quicker muscle recovery post-workout due to increased blood circulation.
• Immune system. Helping to ward off colds, flu, and other illnesses.

Some say they experience weight loss but in my opinion, it is just water weight. You will more than likely gain that weight back after your sweat session is finished and you begin to rehydrate.

How To Use A Sauna: A Beginners Guide

If you are a beginner, here are some tips to help you reap the benefits of sauna bathing.

Temperature: Low & Slow

If you are new to using a sauna and you find the heat uncomfortable, it is better to start at a lower temperature and then work your way up to a higher temperature slowly.

When I first started taking saunas, I kept the heat between 100°-120° Fahrenheit and sat for only 15-20 minutes. Now I can consistently sit for 30-45 minutes at a temperature of 145° Fahrenheit and higher.

Hydrate

It is important to drink plenty of water before, during, and after your sauna. I recommend at least one or two glasses of water before you begin.

Afterward, you can sip on fresh, ideally filtered, water as you cool down and recover. Some people like to drink warm water while others prefer cold water, whatever temperature you choose is up to you.

Shower or Rinse

It is a good idea to shower, or at least rinse off, before stepping foot into a sauna, especially if you are entering a public facility.

Showering removes any oils or perfumes from the body, allowing for a deeper, more penetrating sweat.

It is also proper etiquette to remove any strong odors when entering a public sauna – respect!

Afterward, it is important to shower or rinse your body again to remove sweat and any impurities left on the skin.

Sauna Clothing: What To Wear In A Sauna

When it comes to what to wear in the sauna, your best option is wearing breathable fabrics, like loose cotton clothing, versus synthetic materials.

If you are in a private room, or a home sauna, the best way to enjoy it is clothing-free, allowing the hot air and heat to penetrate your bare skin.

That said, in public, wearing a bathing suit, sports bra, or tank top, and loose comfortable clothing is going to be a good choice. As little clothing as you are comfortable.

The best thing is to avoid tight clothes, long pants, etc., otherwise, you will overheat! If you are uncomfortable going au natural, then natural materials and loose-fitting clothing will be your best bet.

It is also advised to take off any metal jewelry, as this can cause skin burns with the high temperature.

What To Do After Your Sauna

When you are finished, make sure to take some time to cool down, at least 15-30 minutes.

Some people like to take a cold shower when they are through, others take a warm shower, either way is fine.

For the best experience, make sure to cool down for at least 15 minutes before jumping into the shower. Let your heart rate slow, and drink plenty of water.

The Growing Popularity of Saunas

Incorporating regular sauna use into daily life is becoming increasingly popular. As a result, companies are developing more affordable yet still effective models.

There are many different kinds to choose from and acquiring a home sauna has become increasingly accessible.

There are stand-alone models such as the far-infrared sauna, or one can consider more affordable alternatives such as a sauna lamp, blanket, infrared pod, sauna suit, and more.

These options are designed to heat the body effectively and are ideal if you aren’t quite ready to invest in a full-sized sauna or you have limited space in your home.

VIDEO: Why I Love Using My Infrared Sauna At Home

Consider Sauna Time

Hopefully, this has cleared up some questions regarding how to use a sauna healthfully and safely.

Using one can be a wonderful way to unwind and rejuvenate, especially as a caregiver.

For me, as a busy caregiver, it is one of the most relaxing and therapeutic tools in my wellness toolbox.

Saunas provide a valuable opportunity for self-care and relaxation. Just a few moments of solitude in a sauna can help reduce stress, ease muscle tension, and promote an overall sense of well-being.

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Additional Support For Caregivers

Let’s Connect

I hope you enjoyed this article on how to use a sauna for beginners, and you found the information helpful.

Regular sauna sessions can be an excellent way to alleviate stress and anxiety, as well as promote a sense of relaxation, particularly for caregivers who may experience significant stress while caring for their loved ones.

QUESTION: Are you considering trying a sauna for the first time? If so, what are you hoping to achieve from your experience? Let me know in the comment section below. I’d love to hear from you and will respond promptly.

Also, please consider sharing this article with friends and family, or anyone you feel would find it beneficial.