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

Avoid alcohol before entering in a sauna

There isn’t much scientific information available on the combined effects of alcohol and sauna use. However, in Finland (with a population of 4.8 million), it’s estimated that alcohol contributes to about 20 to 25 sauna-related deaths each year [1].

This indicates how dangerous alcohol consumption can be before and during sauna use. According to research, combining sauna use with alcohol increases the risk of low blood pressure [2]. Alcohol has a dehydrating effect on your body, especially when consumed in large quantities [3], and when combined with sauna use, the risk of dehydration increases even further.

Therefore, you should only use the sauna once all the alcohol you drank is completely out of your system. Don’t go into the sauna if you’re still feeling the effects of the alcohol.

Don’t eat heavy meals before entering a sauna

According to the Centers for Disease Control and Prevention (CDC), avoid hot and heavy meals as they add heat to your body. Eating large meals before a sauna session forces your body to send blood to your stomach for digestion.

This reduces the blood available to help regulate your body temperature, which can cause dizziness or nausea.

To avoid discomfort, steer clear of fried foods, fatty cuts of meat, high-protein dishes like chicken or fish, and spicy meals. Instead, opt for light, easy-to-digest options such as fruits, vegetable salads, yogurt, or broths.

Wait at least two hours after eating before using the sauna. If you feel lightheaded or uneasy, take a break and allow your body time to recover. Being mindful of your pre-sauna meals ensures a more comfortable and enjoyable experience.

Avoid caffeine before sauna

Caffeine actually acts as a diuretic, which means it causes you to urinate more. Many people who consume drinks containing caffeine end up urinating more frequently. Whether it causes complete dehydration is hard to determine, but it does play a role in dehydration, says Sameer Islam, MD.

When consuming caffeine before using a sauna, dehydration might increase due to increased fluid loss through sweat caused by the heat, coupled with the diuretic effect of caffeine. Therefore, it is advisable to avoid caffeine before using a sauna and to drink plenty of water to prevent dehydration.

Drinking caffeine leads to the release of two hormones, noradrenaline and norepinephrine, which can speed up heart rate [4]. A study found that heart rate significantly increased during a sauna session.

This rise indicates that the heart is working harder, with the physical stress on the heart being similar to that experienced during moderate exercise [5].

This suggests that both caffeine and sauna use increase heart rate, which is why consuming caffeine can lead to a further increase in heart rate, which in turn adds extra strain on the cardiovascular system.

Stay Hydrated

According to research, using a sauna can disrupt your body’s fluid balance, making you sweat and feel thirsty as it interferes with your body’s ability to regulate fluids.

Although you don’t lose a lot of fluids in a sauna, it’s crucial to replace what you do lose to stay hydrated. The best way to do this is by sipping small amounts of liquid while in the sauna [6].

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. Just be sure to pick clothing made from natural, breathable fabrics to keep you cool and comfortable, and to fully enjoy all the health benefits the sauna has to offer.

Don’t bring any electronics in the sauna

Don’t bring any electronics in the sauna. The heat and humidity can cause them to overheat or malfunction. For example, Apple warns that using an iPhone in a sauna or steam room can lead to liquid or heat damage. It’s best to leave your devices outside the sauna to avoid potential harm.

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

Before stepping into the sauna, take a warm shower. It not only keeps you clean but also helps relax your muscles, making your sauna experience even better. Just make sure you’re completely dry before entering to avoid any discomfort.

After your sauna session, rinse off to cleanse your skin. As you sweat, your body releases toxins, and showering helps wash away these impurities, leaving you feeling refreshed. A cold shower afterward can help cool down your body.

However, avoid showering while you’re still sweating. The sudden temperature change can be hard on your body and may affect your health.

Remove Jewelry

Before you enter the sauna, it's a good idea to take off any jewelry you’re wearing. The heat can cause metal to heat up quickly, which may lead to painful skin burns.

Plus, sweating while wearing jewelry can make you feel uncomfortable and can irritate your skin, making your sauna experience less enjoyable.

The heat can also damage your jewelry over time. To keep both your skin and your accessories safe, it’s best to leave your rings, necklaces, and bracelets off before you step into the sauna.

Use a Towel to sit on the sauna bench

To keep things clean and comfortable in the sauna, always use a towel to sit on. This helps you avoid direct contact with the sauna bench and prevents sweat, oil, and other bodily residues from transferring. It’s a simple step that not only keeps you hygienic but also shows consideration for others who will use the sauna after you.

Sauna benches are usually made of wood, so adding a towel makes your session more comfortable. But make sure the towel is fresh and clean before each use to maintain hygiene.

Don’t share towels with others, as this can spread germs and bacteria. Stick to towels made from natural fibers like cotton or a cotton-linen blend, and steer clear of synthetic materials. If towels aren’t available, a bathrobe or sauna kilt made from natural fabrics can work just as well.

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 is a simple but effective way to protect your head, ears, and hair from the intense heat of the sauna.

Made from sauna-friendly materials like wool felt, it shields your hair from the heat, keeping it safe and intact.

Plus, it helps prevent sweat from dripping down and causing irritation by stopping your hair from falling into your face.

Wearing a sauna hat can make your sauna session more enjoyable by keeping your head cool and your hair comfortable throughout your time 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.