14 Amazing Sauna Tips and Tricks for Beginners

Saunas can work wonders for your health, but if you’re just starting out, you might feel a little lost. You might wonder how to use it right or if you’re doing it correctly.

That’s totally normal! It can be frustrating when you're not sure if you're getting the most out of your sauna sessions.

Don’t worry, though. We've got you covered. In this post, we’ll share some simple and effective sauna tips to make your experience smoother and more enjoyable from the start!

14 Amazing Sauna Tips and Tricks for Beginners FAQs References

14 Amazing Sauna Tips and Tricks for Beginners

Avoid alcohol before entering in a sauna

Drinking alcohol before sauna can be very dangerous: In Finland, alcohol is linked to about 20 to 25 sauna-related deaths each year , showing how risky it is to drink before or during sauna use.

Alcohol with sauna can make your blood pressure drop too low: Research shows that using a sauna after drinking increases the chance of low blood pressure, which can be harmful.

Alcohol makes you lose water, and sauna makes it worse: Alcohol causes dehydration, and because saunas also make you sweat, combining both greatly increases dehydration risk.

You should wait until alcohol leaves your body before using a sauna: Only use the sauna when you no longer feel the effects of alcohol and it has fully left your system. Don’t enter the sauna if you still feel drunk.

14 Amazing Sauna Tips and Tricks for Beginners

Don’t eat heavy meals before entering a sauna

Eating a big meal before sauna makes your body hotter: According to the CDC, heavy or hot meals add extra heat inside your body. This makes it harder for your body to cool down in the sauna.

Full stomach sends blood away from your skin: When you eat a large meal, your body focuses blood on your stomach to help with digestion, this takes away blood needed to keep your body cool in the sauna, which can cause dizziness or nausea.

Heavy foods before sauna can make you feel sick: Greasy, spicy, or high-protein meals like fried foods, meat, or chicken can increase your chances of feeling lightheaded or uncomfortable during a sauna session.

Light foods are better before sauna: It’s smarter to eat simple foods like fruits, yogurt, salads, or light soups. These are easy to digest and don’t heat up your body too much.

Give your body two hours to digest before sauna: Wait at least two hours after eating before going into the sauna. This helps your body feel relaxed and prevents any stomach or heat issues.

Take a break if you feel uneasy inside the sauna: If you start to feel dizzy or sick, step out of the sauna and rest. It’s important to listen to your body and give it time to recover.

Avoid caffeine before sauna

Caffeine makes you pee more and that’s not great before sauna: Caffeine acts like a diuretic, which means it makes you urinate more than usual. This can leave your body with less water before you even enter the sauna.

Sauna heat and caffeine together can dry you out faster: Inside a sauna, your body loses a lot of fluids through sweat. If you’ve already had caffeine, the fluid loss gets worse and increases the risk of dehydration.

Water or herbal tea is a better choice before your sauna: Instead of grabbing a coffee, go for water, herbal tea, or an electrolyte drink. These help you stay hydrated without adding any extra stress on your body.

Caffeine and sauna both speed up your heartbeat: Drinking caffeine increases certain hormones in your body that make your heart beat faster. The sauna already raises your heart rate, so together, they double the effect.

A fast heartbeat from both can put pressure on your hear: When your heart is already working hard in the sauna, adding caffeine can push it even more. This puts extra strain on your heart, especially if you’re new to sauna use.

Stay Hydrated

Using a sauna makes your body lose water: When you use a sauna, you sweat and your body’s fluid balance gets upset, making you feel thirsty.

Even small water loss needs to be replaced: You don’t lose a lot of water in the sauna, but it’s still important to drink fluids to stay hydrated.

Drink small sips of water while in the sauna: Taking small drinks during your sauna session helps keep your body balanced and hydrated.

Natural drinks help replace lost water and salts: Water , coconut water, and herbal teas gently restore both the fluids and electrolytes your body needs after sweating.

Wear proper sauna attire

Choosing the right clothes for the sauna makes a big difference in how comfortable and beneficial your experience will be.

You can simply wrap up in a towel or go for a sauna kilt, bathrobe, or swimsuit. To stay comfortable and enjoy all the health benefits, choose natural, breathable fabrics that let your skin breathe and avoid synthetic materials like polyester or nylon, which trap heat and moisture, causing irritation and discomfort.

Don’t bring any electronics in the sauna

Electronics get damaged easily in the sauna: Don’t bring any electronics in the sauna. The heat and humidity can cause them to overheat or stop working properly.

Sauna heat is strong enough to harm your devices fast: Since saunas can reach temperatures above 150°F, this heat can quickly ruin your smartwatch’s battery and other parts.

Using phones in saunas can cause damage according to Apple: Apple warns that using an iPhone in a sauna or steam room may cause liquid or heat damage to the device.

Special heat-proof cases only protect for short times: Cases like the BOUNDLESS SAUNA BAG can shield phones from heat up to 195°F briefly, but it’s still safest to leave your devices outside.

Avoid Smoking

Nicotine, found in cigarettes, can lead to dehydration, with each cigarette typically containing between 1 to 2 milligrams of nicotine.

To avoid dehydration, it’s recommended to refrain from smoking before entering the sauna. The most effective way to stay hydrated during sauna sessions is by drinking plenty of water.

Shower before or after the sauna

Take a warm shower before going into the sauna: A warm shower cleans your body and helps relax your muscles for a better sauna experience. Make sure you’re dry before entering.

Shower after the sauna to wash away sweat and toxins: After the sauna, rinsing off removes sweat and toxins from your skin, leaving you feeling fresh.

Use a cold shower after sauna to cool your body down: A cold shower after the sauna helps bring your body temperature back to normal.

Don’t shower while you are still sweating from the sauna: Waiting until you stop sweating before showering protects your body from sudden temperature changes.

Remove Jewelry

Jewelry can burn your skin from sauna heat: Metal heats up fast in the sauna and can cause painful burns if worn.

Wearing jewelry while sweating can irritate your skin: Sweat trapped under jewelry makes your skin uncomfortable and itchy.

Heat can ruin your jewelry over time: Sauna heat can damage rings, bracelets, and necklaces, so it’s better to take them off.

Use a Towel to sit on the sauna bench

Always sit on a towel to keep the bench clean: Using a towel stops sweat and oils from touching the wooden sauna bench, making it cleaner and nicer for the next person.

Use a fresh towel every time for hygiene: A clean towel before each sauna session helps keep things hygienic and avoids bad smells or germs.

Choose towels made from natural materials: Cotton or cotton-linen towels are best because they feel comfortable and breathe well, unlike synthetic fabrics.

Don’t share towels to avoid spreading germs: Sharing towels can pass bacteria and germs, so always use your own clean towel.

A clean bathrobe or sauna kilt works too: If you don’t have a towel, wearing a natural fabric bathrobe or sauna kilt gives you the same protection and comfort on the bench.

Adjust Temperature

To ensure safety, it is important not to sit in a sauna at very high temperatures. Traditional saunas generally range between 70-90°C, while infrared saunas are much cooler, at 38-65°C.

Listen to your body and set the sauna temperature accordingly. If you feel uncomfortable or overheated, leave the sauna immediately.

Avoid wearing shoes in a sauna

Wearing shoes in the sauna brings in outside dirt, which can damage the floor and contaminate the clean environment.

Additionally, shoes can make you uncomfortable in the heat and sweaty conditions. Going barefoot is not recommended either, as it increases the risk of athlete’s foot. The best option is to wear slip-resistant flip-flops or shower sandals in the sauna.

Use a Sauna Hat

A sauna hat protects your head, ears, and hair from heat: A sauna hat is a simple but effective way to shield your head, ears, and hair from the intense heat of the sauna. Made from sauna-friendly materials like wool felt, it keeps your hair safe and intact.

A sauna hat stops sweat and hair from falling on your face: It prevents sweat from dripping down and keeps your hair from falling into your face, reducing irritation while you relax.

A sauna hat keeps your head cool and comfortable: Wearing a sauna hat helps keep your head cool and makes your sauna session more enjoyable by keeping your hair comfortable in the heat.

Don’t wear dirty clothes in sauna

Avoid wearing dirty clothes for a few key reasons. First, the heat in the sauna can cause dirty clothes to release unpleasant odors, which can make you and others uncomfortable.

Additionally, as you begin to sweat, dirty clothes can become uncomfortable, leading to irritation. For the best sauna experience, choose to wear clean clothes instead.

FAQs

How long should a beginner stay in the sauna for their first few sessions?

If you're new to saunas, start with 5–10 minute sessions. If you feel dizzy or uncomfortable, step out immediately. Gradually increase the time as your tolerance builds, and aim for 2–3 sessions per week to start.

Is it safe to use a sauna every day as a beginner?

Using a sauna every day as a beginner can be relaxing, but it’s important to avoid dehydration and overuse. Start with 2-3 sessions a week and gradually increase frequency. Rest days between sessions help your body adjust. If you feel dizzy or fatigued, reduce usage. Consult a doctor if you're unsure whether daily use is right for you.

Can I use essential oils or aromatherapy in the sauna?

Using essential oils in the sauna can enhance relaxation and mood. Add a few drops to the sauna rocks or a diffuser, but don’t overdo it to avoid overpowering the space. Popular oils like lavender, eucalyptus, and peppermint promote relaxation and clear airways. Always test for allergies and choose oils that won’t irritate your skin or sinuses.

What should I do after leaving the sauna to maximize benefits?

After the sauna, give your body 10-15 minutes to cool down, then rehydrate with water or electrolyte drinks. Stretching helps relax muscles, and eating nutrient-rich foods like fruits, lean proteins, and veggies supports recovery. Antioxidant-rich foods like berries can reduce inflammation.