How to Use a Sauna

January 08, 2025By Andrew Salmen

You’ve probably heard all about the benefits of using a sauna - from supporting detoxification and faster recovery to enhancing relaxation, boosting circulation, and many more. This is one of the most versatile additions to any self-care routine.

The best part is how accessible saunas are today. Your local gym or spa likely offers this service, or better yet, you can spoil yourself and the rest of your family with a luxury sauna.

But regardless of how you go about it, how do you use a sauna to experience all it has to offer? You’ve come to the right place. We’ll cover everything you need to know in this guide on how to use a sauna, including:

Pre-sauna preparation
Temperature settings
Duration of sauna use
What to do after the sauna
And a whole lot more!

By the time you finish reading, you’ll be an expert on using saunas. Then, it’s just a matter of investing in your home, health, and happiness here at Elite Vitality.

Whether you want indoor saunas for sale or outdoor saunas for sale, discover the top brands backed by world-class customer service today! If you’re still on the fence, though, why learn how to use a sauna in the first place?

Why Use a Sauna?

If you’re new to sauna therapy you might not realize all that it’s capable of. This form of heat therapy has been used for centuries, hailing from Finland but loved worldwide today.

Traditional saunas for sale use heated air to warm the body, while infrared saunas for sale target the body directly with radiant heat at a lower temperature. While there are nuances in the exact experience, they do provide very similar results:

Stress Reduction: Heat relaxes muscles, eases tension, and releases endorphins, the body’s natural “feel-good” chemicals to help reduce stress and improve mood.
Improved Circulation: Heat also causes blood vessels to dilate, in turn improving blood flow throughout the body. This supports cardiovascular health, but also improves recovery rates in active individuals. Speaking of which…
Muscle Recovery and Pain Relief: Regular sauna use can relieve muscle soreness by increasing blood flow to tissues. It can even help individuals with arthritis or chronic pain find temporary relief by relaxing stiff joints and muscles.
Detoxification Through Sweating: Sweating is how your body eliminates toxins like heavy metals and environmental pollutants. This makes the sauna a great natural way to support the body’s cleansing processes.
Enhanced Skin Health: Heat and sweating open pores and may promote clearer skin while improving texture. Regular use can leave skin looking refreshed and rejuvenated.
Respiratory Benefits (Steam Saunas): The humidity in steam saunas can soothe respiratory issues, clear nasal passages, and help manage mild colds or allergies. Learn more about the differences between infrared vs steam sauna in our blog.
Better Sleep: The unparalleled relaxation a sauna creates can help you unwind and sleep deeper. Studies suggest sauna use before bed specifically enhances sleep quality.

This is just the tip of the iceberg, too. There are so many compelling reasons to make sauna use a regular part of your self-care routine. But how do you use a sauna to reap all the benefits it brings to the table? Let’s get into it!

How Do You Use a Sauna to Reap All the Benefits it Has To Offer?

We know you’re eager to experience all a sauna has to offer, but knowing how to use a sauna is key to maximizing its benefits. There’s more to it than simply choosing the right temperature and sitting there sweating it out for a period of time.

Safe, effective sauna use involves a bit of preparation and ample recovery effort as well. There are a few things you need to know as far as frequency and sauna types, too. What matters most, though, is hydration.

Staying Hydrated

It’s no secret that saunas induce an intense sweat. Again, this is a good thing! It’s your body’s natural detox process at work. However, it also leads to dehydration if you don’t drink enough water before, during, and after your session.

Drink 16-20 ounces of water at least 30 minutes before entering to hydrate your body. You should be drinking water throughout the day leading up to the session as well, and keep a bottle handy during your session.

After your session rehydrate with not only water but electrolytes like magnesium, potassium, and sodium. These minerals are just as important as the water itself, if not more so.

Avoid alcohol and caffeine before or during sauna use, as these can contribute to dehydration. Be sure to listen to your body and exit the sauna at the first sign of dehydration - be it stopping sweating abruptly, chills, lightheadedness, etc.

What to Wear

What you wear in the sauna is going to depend on whether it’s in the comfort of your home, a spa, or a shared experience with loved ones or strangers.

Traditionally, saunas were used nude. That’s still the best approach today, covering only with a towel if necessary and laying it down to sit on during your session. That may not fly in your local fitness center, though.

So if clothing is mandatory, remember that less is more. Lightweight, breathable attire like a swimsuit or cotton towel are best. You should avoid synthetic materials at all costs as they can trap heat and cause discomfort.

Pre-Sauna Hygiene

Yes, you’re going to sweat up a storm in the sauna - but that doesn’t mean you shouldn’t shower before using it. This is good etiquette in shared sauna environments.

More importantly, though, it cleanses your skin, opens pores, and removes any lotions or oils that may interfere with sweating. Dry off afterwards before entering the sauna, as the wetness of your skin could interfere with sweating.

It’s also a good idea to remove any metal jewelry or watches, as these can heat up and cause discomfort or burns. It could damage sensitive electronics as well like smartwatches or even your cell phone, so it’s best to leave these behind as well. Focus on being present for the time.

Understanding Different Sauna Styles

Before actually getting into how to use a sauna we want to make it clear that the specific guidelines will vary from technology to technology. This is where an understanding of the types of sauna heaters comes into play:

Traditional Saunas (Electric or Wood-Burning): These produce dry heat, often accompanied by steam when water is poured over hot stones. This is the sauna experience as it was originally intended - high-temperatures and full-body relaxation.
Infrared Saunas: These use radiant heat to warm your body directly rather than the air around you. They operate at lower temperatures for gentler sessions and are great for pain relief and muscle recovery specifically.
Steam Saunas: High humidity and moderate temperatures create a soothing environment that benefits the skin and respiratory system.

There’s no right or wrong answer as to which sauna is best for you. Just think about what you’re trying to get out of the experience and choose accordingly. Whatever your heart is set on, remember that Elite Vitality has you covered with a cabin sauna or barrel sauna for sale.

Adjusting Temperature Settings

Now comes the fun part of learning how to use a sauna - temperature adjustment. It’s natural to want to test your limits right away with high heat, but this is actually a horrible idea.

Instead, we recommend starting with a more moderate level. You can always bump up the heat next time, but you can’t undo the effects of heat exhaustion once it’s too late. The specific temperature you set will depend on the style:

Traditional Saunas: Begin at 160-180°F and increase gradually as your body acclimates.
Infrared Saunas: Typical settings range from 120-140°F, offering a milder heat experience.
Steam Saunas: The humid environment feels hotter, so stick to 110-120°F to avoid overheating.

If at any point you feel as if you’re fighting discomfort or strain, you’re probably overdoing it. Lower the temperature a bit, give yourself a break outside of the sauna, and try again.

Start With a Short Session

Time seems to move much slower when you’re in the sauna at first as you’re not used to the intense heat these create. So, don’t be overzealous - stick with a conservative first sauna session of 10-15 minutes.

Similar to the temperature, you can slowly increase the time you spend in the sauna as you get accustomed to the heat. Most users find 20-30 minutes optimal for reaping health benefits without overexertion. Anything beyond this is just unnecessary.

If you find that sitting still in the heat for 20-30 minutes is difficult, consider breaking it down into shorter intervals. You can try 10 minutes at a time, taking a break for 5 minutes outside, then getting back to it.

Listen to Your Body

We mentioned this earlier, but it deserves its own section - your body is your best guide during a sauna session. Be vigilant for signs of discomfort, dizziness, or overheating. If you feel unwell, leave the sauna immediately and cool down in a safe, shaded area.

Post-Sauna Practices

There you have it, how to use a sauna. But how you care for your body after a sauna session is just as important as the session itself. We already touched on hydration so we won’t get into that, but what else can you do?

Start with a cool shower to rinse off sweat, close your pores, and lower your core body temperature. Take some time to relax and let your body recover fully before engaging in any other intense activities.

Tips for Maximizing Benefits

That’s the jist of using a sauna, but here are some more insights to help you make the most of all this therapy has to offer your physical and mental wellbeing:

Establish a Routine: Regular sauna use 2-4 times per week amplifies its long-term benefits. Like any wellness practice, consistency unlocks the full range of benefits.
Enhance the Atmosphere: Add calming elements like essential oils, soft lighting, or soothing music. You can use the time in your sauna to meditate, stretch, or catch up with a loved one.
Target Specific Goals: Tailor your sessions to meet your needs, whether it’s recovery after exercise, stress relief, or skincare. Combine the sauna with complementary practices.

You’re ready to get started - so, head to your local spa or fitness center and apply what you’ve learned. Or better yet, bring the benefits of sauna use straight into your home with our help at Elite Vitality.

Take the Next Step Towards Using a Sauna With Elite Vitality!

Elite Vitality is proud to present the best selection of at-home saunas online, featuring the world’s most trusted manufacturers and most sought-after models - at the lowest sauna prices online. With expert guidance available every step of the way, what more could you ask for?

You can get in touch today to discuss your goals, installation vision, and budget. From there, we’ll help you weigh your options and pick the perfect sauna at a price that fits your needs.

From Harvia to HUUM we carry all the top brands, and our deep industry relations mean we can effortlessly create bespoke saunas if you’re looking for something specific. Narrow your search based on size below:

Or, simply connect today and we’ll take it from there. It’s time to experience all that sauna therapy has to offer!

Final Words on How to Use a Sauna

We hope this guide on how to use a sauna has left you feeling clear, confident, and excited about your next steps. It starts with preparation, mindfulness during your session, and proper care afterward.

Staying hydrated, choosing the right temperature, and listening to your body are key to maximizing the proven benefits of sauna therapy. But, so is choosing the right type of sauna for your wellness goals. That’s where we come in.

Whether you’re seeking stress relief, detoxification, or enhanced wellness, a consistent sauna routine can transform your health and lifestyle. Elite Vitality has curated the industry’s best selection, and it’s backed by even better support.

So, start your sauna journey today!