To use a sauna, shower first, sit on a towel on a lower bench, stay for a short round, then step out to cool off and rest before you go back in. Most people do two or three rounds. Drink water before and after, skip alcohol, and leave right away if you feel dizzy or unwell. In a first session, 5 to 10 minutes per round is a common starting point.
This guide walks through a session step by step, the etiquette for shared saunas, and how to run your own sauna at home.
How to use a sauna, step by step
A sauna session is a cycle: heat, cool off, rest, repeat. So here is the simple version for a first visit.
- Prepare. Drink a glass of water, skip alcohol, and take off jewelry and glasses, since metal gets hot.
- Shower. A quick rinse keeps the sauna clean for everyone.
- Sit on a towel. Put it between you and the bench, and start on a lower bench, where it is cooler.
- Stay for a short round. 5 to 10 minutes is a common start. Close the door so the heat stays in.
- Add steam if you like. Ladle a little water onto the stones, and ask others first.
- Cool off. Step outside, take a cool shower or use a cold plunge.
- Rest and drink. Sit for a while, then go back in if you want another round.
Timing is personal, so read how long should you stay in a sauna for the details and limits.
What should you wear in a sauna?
At home, wear what is comfortable, or nothing at all. In gyms and spas, follow the house rules, which often mean a towel or swimwear. Either way, sit on a towel.
In general, natural fabrics handle the heat better than synthetics. Also, a wool sauna hat keeps the hottest air off your head. See what to wear in a sauna and the sauna hat guide.
How hot should the sauna be?
There is no single right temperature. Start lower, and remember that the upper benches are hotter than the lower ones. In addition, steam makes the same temperature feel hotter. Read how hot should a sauna be for typical settings.
How do you cool off between rounds?
Cool off gradually: step into the fresh air, take a cool or cold shower, or use a cold plunge if you have one. After that, rest and drink water before the next round.
For example, many home owners pair the sauna with a cold plunge tub. Read the cold plunge tub buying guide and sauna and cold plunge setup.
Sauna etiquette
In a shared sauna, the rules are simple: shower first, sit on a towel, keep it quiet, and ask before you add steam. Above all, follow the lead of the regulars, and leave your phone outside.
- Shower first, and dry off a little so you do not drip on the benches.
- Towel down, always, between your skin and the wood.
- Keep the door closed and open it only briefly.
- Talk quietly, or not at all.
- Ask before steam, and pour only a little at a time.
- No phones. Heat is hard on electronics, and others came to switch off.
The Finnish tradition adds a few customs of its own. Read Finnish sauna: löyly and etiquette.
How to use a sauna at home
A home sauna works the same way, but you also run the heater and look after the room. Here, then, is the routine for an outdoor sauna.
1. Heat it up
With an electric heater, switch it on and give the room and stones time to come up to temperature before you go in. With a wood stove such as the TimberGlow 14, light the fire with dry, seasoned wood and keep the firebox door closed while it burns.
2. Get the tools ready
- Bucket and ladle for the steam. The Starter package ($98) adds a thermometer and a scent.
- Thermometer to learn what you like. The Narvi Black thermometer ($82) reads in Fahrenheit.
- Sand timer instead of a phone. The Narvi Black sand timer ($53.50) runs 15 minutes. Do not mount it above the heater or higher than 31.5 inches above the floor.
3. After the session
First, wipe the benches, then leave the door open and let the sauna dry out, so the wood stays fresh. With a wood stove, empty the ash once it is cold. See our cedar sauna care guide.
Who should check with a doctor first?
Saunas are hot, so anyone with a heart condition, low or high blood pressure, pregnancy or another health concern should talk to a doctor before using one. Also, skip the sauna when you are ill or have been drinking alcohol.
How to use a sauna: FAQ
How often can you use a sauna?
That depends on you. For instance, many people use one a few times a week. Start slowly and listen to your body.
Should you shower before or after a sauna?
Both. Rinse before you go in, and cool off with a shower between rounds or after the last one.
Can you bring water into a sauna?
Yes, a water bottle is fine in a home sauna. In shared saunas, follow the house rules.
Is it OK to use a sauna after a workout?
Many people do. However, drink water first, cool down a little, and keep the first round short.
Ready for your own sauna?
Browse outdoor saunas and sauna accessories, or read the outdoor sauna buying guide. Questions? Call +1 (307) 309-8328.