Sauna Tips: How to Prepare for Sauna 101

When used properly, sauna bathing can bring many health benefits. Numerous medical studies suggest that regular sauna usage improves overall health and mental well-being. How can you make a sauna routine a part of your lifestyle? To help you take full advantage, we have sauna tips for before, during, and after your next sauna session. A few minutes a day can revive you so you look and feel your best.

NOTE: Certain health conditions are not compatible with saunas. If you’re considering adding the sauna to your health and wellness routine, please consult your doctor first. Don’t take a sauna if you are ill or pregnant.

Sauna Health Benefits

Are saunas good for you? Regular sauna use has been proven to improve cardiovascular health function, neurocognitive function, high blood pressure, and a variety of medical conditions like dementia that many experience in today’s world. These sauna health benefits are often linked to a reduction in stress, aging, and inflammation. But do saunas help you lose weight or burn calories? The higher temperatures cause your heart rate to increase in a way similar to exercise – yet this increase causes only a slightly higher calorie burn than when you’re at rest. So a sauna might be able to help you burn some extra calories, but don’t bank on sweat sessions alone to shed pounds.

A Weekly Commitment for a Better You

Studies have found that sauna bathing for 30 minutes, 2 to 3 times a week reduces heart disease percentage. At 4 or more times a week, the chance of fatality by cardiovascular disease decreases by 50 percent. Even weekly sessions have suggested increased overall longevity and health benefits. However, for those with certain medical conditions, a sauna session length may vary.

When preparing for a sauna session, it’s important to know it involves more than just stepping into the heat. It’s about creating an experience that nurtures both body and mind. From proper hydration to understanding sauna duration lay the foundation for a transformative experience.  These sauna tips ensure a safe and enjoyable experience before, during, and after. 

Your body will have a range of reactions when taking a sauna. Your pulse rate will increase. Your heart will pump more blood. The average heart rate during a sauna session is 120 to 150 beats per minute. There will be sweat — a pint on average. To prepare yourself for what’s to come, complete the following before your next sauna session.

Sauna Tip No. 1: Drink plenty of water.

Because of the temperature and humidity, you will likely sweat a lot while sauna bathing. To avoid dehydration, drink plenty of water (at least two more glasses than usual) a few hours before entering. Proper hydration will help your pores open, encouraging your body to sweat, and flushing away toxins from your daily surroundings. If you exit thirsty, you likely didn’t drink enough beforehand. Be sure to increase your water intake to be better prepared for your next sauna session. 

Do not drink alcohol before. This lowers your blood pressure and could make you dizzy. It’s important to be safe before, during, and after each sauna session.

Sauna Tip No. 2: Rinse off in the shower.

Take a warm shower just before your sauna session so you don’t bring any dirt in. This can help with opening your pores, as mentioned in Tip No 1, and relax your muscles. But remember to dry completely off after a shower to sweat more quickly.

Sauna Tip No. 3:Have two towels handy.

You’ll use one during to wash during the sauna or wipe off sweat during. The second is to be used once you exit the sauna to dry off and cover yourself up.

Sauna Tip No. 4: Remove all jewelry.

This includes everything, especially necklaces, rings, and earrings. The high temperature could heat the metal and burn your skin.

Sauna Tip No. 5: Leave the tech behind.

Cellphones, smart watches, and fitness trackers should all be left out. The warm environment can damage the hardware. Besides, you’re supposed to be relaxing! This is a great time to consider how sauna bathing can be an open environment for intimate and quiet conversations between family and friends. The recreational and social benefits can leave long-lasting impacts on your mental well-being.


With those items checked off, you will be ready to gain the full experience of sauna bathing. But we have a few more tips to make sure you enjoy your session to the fullest.

Sauna Tip No. 6: Start off with a short interval.

For your first time taking a sauna, you won’t want to exceed 10 minutes. As you get more comfortable, you can increase the time, but you should never exceed 30 minutes.

Remember, you can always take breaks to cool off by stepping outside and then going back inside. You should immediately leave the sauna if you begin to feel dizzy, lightheaded, or nauseous, or get a headache.

Sauna Tip No. 7: Sit on a towel.

It is recommended you sit on a towel as the bench may become hot, depending on the type of wood in the sauna you use. Sitting on a towel can also protect the sauna bench from from getting dirty with daily use.

Sauna Tip No. 8: Relax!

It may seem hard to unwind for such a short stint of time, but it’s possible. Try to breathe deeply and clear your mind of day-to-day stresses. A sauna aids in the restoration of your mind, body, and soul.

You took a sauna, now what? Follow these simple steps to help your body re-adjust to your core temperature after your session

Sauna Tip No. 9: Cool off.

According to Finnish tradition, it’s customary to take a dip into a cold lake after the sauna. If you have that at your disposal, go for it! If not, a cold shower or cold plunge tub serves as a strong substitute. The objective is to bring your body temperature down to the normal range while improving blood flow.

You can also step out into cooler air to help decrease your temperature slowly.

Sauna Tip No. 10: Put on loose, comfortable clothes.

You may find yourself sweating even after you’ve left the sauna. It’s best to wear loose, breathable, and comfortable clothing to help curb this.

Sauna Tip No. 11: Drink more water.

Because of all the sweating, you lost a lot of fluids in your session. Start drinking water as soon as you’re out to rehydrate. You can also consider an electrolyte-heavy drink.

Sauna Tip No. 12: Have a snack.

When your body sweats, you will likely lose some sodium in the process. Try a salty snack like pretzels, or crackers and cheese, to replenish. If you are a regular sauna user, 500 grams can be easily sweat off in a single session.

Sauna Tip No. 13: Plan your next session.

For beginners, it’s recommended to wait between 30 to 45 minutes before entering the sauna for another session. Experienced sauna goers may be able to wait 10 to 15 minutes between sessions. However, if you are planning on adding a sauna to your long-term wellness routine, please consult your doctor for their recommendation on how often that should occur.

These sauna tips will help you get the most from your sessions. So sit, relax, and enjoy the benefits of your sauna journey.

Ready to embark on your sauna journey?

Delve into the extraordinary world of Sauna by Thermory. Your path to relaxation and rejuvenation awaits.

Image Credits: IMRTL, Laguna Niguel, California. @live_imrtl

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Sauna Tips: How to Prepare for Sauna 101

When used properly, sauna bathing can bring many health benefits. Numerous medical studies suggest that regular sauna usage improves overall health and mental well-being. How can you make a sauna routine a part of your lifestyle?

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