Saunas provide a range of benefits to their users, including the soothing heat, the gentle hum of stillness, and the promise of walking out feeling refreshed and rejuvenated. For a beginner, though, the idea of trying a sauna might come with some hesitation. “What if it’s too hot?” or “Am I doing this the right way?” are common thoughts—and that’s totally okay. The good news? You don’t need to be an expert to enjoy everything a sauna has to offer.
This guide is here to help you feel prepared, informed, and ready to soak in all the benefits of a sauna. Whether you’re looking to ease tired muscles, clear your mind, or just try something new, we’ll walk through everything you need to know to make your first sauna session both enjoyable and stress-free. Time to take a deep breath, relax, and get ready to sweat—because your guide to the ideal beginners’ sauna routine starts now!
Preparing for Your Sauna Session
Hydrate Ahead of Time
Hydration is non-negotiable when it comes to sauna use. Your body sweats out vital fluids, and going in dehydrated could cause lightheadedness or fatigue. Aim to drink plenty of water leading up to your session.
Avoid dehydrating beverages, such as coffee or alcohol, as these can make you feel even thirstier and may increase your risk of overheating. Bring a water bottle along, so you can sip after finishing your session and help your body feel balanced and refreshed.
What to Wear (or Not to Wear)
Different saunas come with different expectations when it comes to attire. Some environments welcome nudity for a more traditional experience, while others prefer you to wear a towel or light swimsuit. If clothing is recommended, stick with breathable fabrics that handle sweat and heat well.
Set Your Sauna Goals
Knowing why you’re stepping into a sauna can make the experience more meaningful. Are you there to relax and unwind? Perhaps you’re hoping to loosen tight muscles after a workout or explore the general health benefits of sweating. Identifying your intention helps guide your mindset.
Start Clean
Washing off sweat, oils, and daily grime avoids bringing those particles into the sauna environment. Plus, the warm water of a shower primes your skin by opening up pores and helping your body transition into heat better. A quick rinse also feels refreshing and sets a clean, respectful tone for communal spaces.
During the Sauna Session
Take It Slow
If you’re new to saunas, treat your session like a slow build, not a sprint. Start with five to 10 minutes on your first try to allow your body to adjust to the heat.
Over time, you can gradually increase the duration to around 15 to 20 minutes once you feel more comfortable. Some experts suggest breaking this up into multiple short cycles, stepping out for a breather before stepping back in.
Be Mindful of Safety
The upper benches in a sauna might seem tempting with their hotter temperatures, but beginners often feel better starting on the lower level. The heat is gentler there and allows you to adapt more easily.
Pay attention to warning signs such as dizziness, nausea, or discomfort. If your body signals that it’s had enough, step out immediately and rest in a cooler space.
Relax and Breathe
A sauna is the perfect place to disconnect and focus on the moment. Leave your phone and other distractions outside so you can drop into a state of calm.
Close your eyes, lean back, and take long, steady breaths. The warm air often encourages deeper, slower breathing, offering a soothing rhythm that helps quiet your thoughts.
Consider Add-Ons
Once you’ve gotten used to the basics, exploring simple enhancements and accessories for your sauna can elevate your experience even further. For example, a few drops of a relaxing essential oil blend can add an aromatherapy element that boosts relaxation.
Post-Sauna Care
Cool Down Gradually
Rushing straight from the sauna into a chilly environment can jolt your system. Instead, take a step outside and spend a few minutes adjusting in a cooler but not cold space. Then, consider rinsing off under a lukewarm or cool shower to wash off sweat and help stabilize your circulation.
Rehydrate Thoroughly
Your body works hard in the sauna, releasing sweat and expelling toxins. Replace what you’ve lost with plenty of fluids during post-sauna recovery. Water is always a great choice, but if you’ve had an intense sweat session, an electrolyte drink can help replenish minerals like sodium and potassium too.
Pro Tip:
Steer clear of sugary or alcoholic drinks—they can undo the hydration your body needs.
Rest and Rejuvenation
Your body might feel pleasantly tired after a sauna session, and that’s the perfect time to show yourself a little extra care. Gentle stretches or light yoga help ease tension further. If your goal was relaxation, consider following up with some meditation or lying down for a short nap.
Skin and Hair Care
The sauna’s heat opens up your pores, which makes it a great time to give your skin some love. After showering off, lock in the moisture by applying a gentle lotion or natural oil to your skin. If your hair feels dry after sweating, a conditioning mask or a few drops of argan oil can revive it.
Tips for Beginners
Pay Attention to Sauna Etiquette
Shared sauna spaces come with unwritten rules that help everyone enjoy the experience. Always bring a towel to sit on, and make sure to wipe down any surfaces you’ve used afterward. Keep voices low or maintain silence if others are seeking peace.
Avoid Going on an Empty or Full Stomach
Being overly full can make the sauna feel uncomfortable and being too hungry might leave you lightheaded. A light snack, such as a piece of fruit or a small handful of nuts, about 30 to 60 minutes before your session is the sweet spot for balancing your energy without weighing you down.
Sweat Your Stress Away!
Saunas offer a unique way to blend relaxation with reinvigoration, creating a soothing escape that’s all about you. Beyond the clear physical benefits, they’re also a chance to carve out intentional moments of calm in your busy life. That’s what makes them so special—you can gift yourself this space to unwind, reset, and connect more deeply with your well-being.
If you’ve been unsure about trying a sauna, remember that there’s no right or wrong way to get into an ideal sauna routine for beginners. Treat each session as an experiment, a time to explore what your body and mind need most. Your first experience might be a stepping stone to discovering a new favorite ritual, one that evolves alongside you.
