How to Use a Sauna at the Gym: Benefits & Etiquette Tips

You step into the gym sauna, unsure of the rules. Should you bring a towel? How long should you stay?

Is there a right way to cool down? The confusion can make the experience more stressful than relaxing. Don’t worry! In this guide, you’ll learn exactly how to use a sauna the right way.

• Hydrate Before and After: Drink plenty of water before entering and rehydrate after to avoid dehydration.

• Follow Time Limits: Start with 10–15 minutes and never exceed 30 minutes to stay safe.

• Respect Sauna Etiquette: Shower beforehand, sit on a towel, and keep noise to a minimum.

• Cool Down Properly: Allow your body to adjust before showering or continuing your workout.

• Dress Appropriately: Wear a towel or breathable clothing and avoid synthetic fabrics.

A sauna is a heated room designed for relaxation, detoxification, and muscle recovery, warming you up through methods like wood-burning stoves, electric heaters, or infrared panels.

“An infrared sauna is a type of sauna that uses light to make heat, often called a far-infrared sauna—‘far’ referring to where the infrared waves fall on the light spectrum—while a regular sauna heats the air to warm your body; an infrared version heats your body directly without warming the air around you,” says Dr. Brent A. Bauer, a renowned physician and director of the Mayo Clinic’s Complementary and Integrative Medicine Program.

Traditional saunas heat the air with hot stones for a dry, toasty feel, while infrared ones use light waves to warm your body directly, often at gentler temperatures.

Most hover between 150°F and 195°F, with humidity playing a big role—dry saunas keep it low, while steamy ones ramp up the sweat factor.

High humidity makes it tougher for sweat to evaporate, cranking up the heat’s intensity even if the thermometer reads the same.

This heat boosts circulation and eases tension, though heavy sweating can leave you parched or woozy if you don’t drink enough water.

Quick temperature swings might also nudge your blood pressure, so those with heart issues should tread lightly.

Folks love touting sauna perks, but what’s the real scoop? A deep dive into studies since 2000, covering thousands of people, shows regular dry sauna sessions often deliver—think better relaxation and blood flow.

Most research points to feel-good benefits, though one small study flagged a reversible dip in men’s fertility from too much heat.

Experts say we need more solid research to pin down the perfect timing and who gains most, but the signs are promising.  

You know, I was watching this helpful video from Mariya Khan the other day, and she really nailed some key points about sauna use that I think everyone should hear.

She explained it perfectly, saying that, “Many people go into a sauna thinking it’s just about sweating, but it’s so much more than that. It’s about being smart and safe.

” She emphasized the importance of hydrating before and after your session, something that can be easily overlooked. "I see so many people come in dehydrated, and it makes the whole experience unpleasant and even dangerous," she mentioned.

Mariya also stressed the importance of showering before entering the sauna, and wearing a towel for hygiene, warning against synthetic clothing.

"You'd be surprised how many people wear the wrong things in there!" she said.

She also cleared up a common misconception, that sauna is for weight loss. "That’s something I hear all the time, but its false" she said.

And she even reminded viewers to leave their electronics outside. "Its not safe for your device, and its not respectful to other people in the sauna.

" She concluded, like many other experts, by saying that after the sauna, a shower is a must, to clean off bacteria and feel refreshed.

Knowing these basics lets you step into that sauna ready to soak up its goodness, whether you’re after dry heat or a steamy escape.

• Pre-Sauna Hydration: Key to Safe Experience

• Drink 16-20oz water, one hour prior.
• Limit caffeine: Prevents rapid fluid loss.
• Replenish electrolytes post-workout: Coconut water, milk, or DIY sports drinks.
• Monitor for dehydration: Dry mouth, fatigue, dark urine.
• Avoid Dehydration: Prevents Dizziness, Headaches, Fainting

Wearing the right clothing in the sauna helps your body regulate temperature effectively.

The wrong attire can trap heat and block sweat evaporation, making it harder for your body to cool down.

However, certain fabrics and construction styles can impact how heat is managed.

Lightweight, breathable fabrics are best, allowing heat to escape while keeping you comfortable.

Avoid heavy, synthetic materials that can cause overheating. Always choose loose-fitting clothes or a towel for better air circulation and comfort.

A quick shower before entering a sauna isn’t just about hygiene—it also preps your body for the heat.

A warm rinse helps open pores, kickstarting the sweating process once you step inside.

Opt for warm water instead of cold, as sudden temperature changes can shock your system.

If you want to ease into the session, light stretching or gentle movements like shoulder rolls can get your circulation going. This reduces the chances of feeling lightheaded once the heat intensifies.

If you’re new to saunas, start with 5–10 minutes and gradually increase your time as your body adjusts.

Experienced users often stay in for 15–20 minutes, but anything beyond 30 minutes can be risky due to excessive dehydration.

If you have a heart condition, high blood pressure, or are pregnant, shorter sessions are safer, and it’s best to check with your doctor first.

Infrared saunas, which operate at lower temperatures, allow for longer sessions—typically 20–45 minutes—without putting as much strain on the body.

The ideal duration depends on how you feel—listen to your body. After a tough workout, limit your sauna time to avoid extra strain on your heart.

If you feel dizzy, lightheaded, nauseous, or get a headache, leave immediately, as these are signs your body is overheating.

Controlled breathing enhances relaxation and improves heat tolerance in a sauna. Deep, slow breaths through the nose help regulate your heart rate and prevent discomfort.

Pursed lip breathing, which involves inhaling through the nose and exhaling slowly through pursed lips, can prevent dizziness by keeping airways open longer and improving oxygen exchange.

Diaphragmatic breathing—expanding the belly with each inhale—allows for deeper oxygen intake, making it easier to handle the heat.

Avoid quick, shallow breaths as they can make you feel lightheaded. Focusing on slow, steady breathing not only enhances relaxation but also helps your body adapt to the high temperature.

After your sauna, let your body cool down before you shower. A cool shower feels great! Drink lots of water or an electrolyte drink.

And here's a little tip from me: "I've found that sitting quietly for a few minutes before hitting the showers makes a huge difference in how I feel afterward.

" It's like letting your body say, "Ahhh, that was nice!" Avoid coffee or alcohol right after, as they can make you even more dehydrated.

Before using the sauna, it's essential to shower. Showering helps remove sweat, dirt, and oils from your body, keeping the sauna clean for everyone.

Using soap is a good idea, as it clears bacteria and impurities that may otherwise stick to the sauna's heat.

A clean body also prevents body odor, ensuring you’re not just relaxing, but also respecting the hygiene of others.

Showering helps remove dirt and oils, ensuring the sauna remains clean for everyone. Using soap also removes bacteria, preventing body odor and maintaining hygiene.

Sitting on a towel in a sauna is a simple but effective way to stay clean and comfortable.

It acts as a barrier, keeping sweat and oils off the benches while also providing a soft, absorbent surface to sit on.

A good sauna towel should be made of cotton, as it absorbs moisture well, feels gentle on the skin, and holds up to the heat.

Bringing your own ensures it’s fresh and dry, adding to your overall comfort. Always spread it out before sitting to keep the bench clean and enjoy a more relaxing experience.

When using a gym sauna, it's important to be mindful of personal space. Always leave enough room between you and others, especially in smaller saunas. If someone gets too close for comfort, try shifting slightly to create more space.

If they don’t take the hint, a polite but firm, "I just need a little more room, thanks," can help set a boundary without causing tension.

In crowded saunas, choose a seat that gives you some breathing room, and if needed, wait for a more spacious spot.

Being mindful when entering or exiting ensures you respect others’ space and keep the experience comfortable for everyone.

The sauna is a place of relaxation, so avoid loud conversations. If you need to speak, do so quietly, and leave your phone outside.

Hydration is key before, during, and after using the sauna. Drink plenty of water before entering to prevent dehydration, but don’t overdo it—drinking too much right before your session can upset your body’s electrolyte balance and leave you feeling lightheaded.

During your session, take small sips if needed, especially if you’re staying in for a while.

Afterward, replenish lost fluids to help your body cool down and recover. Pay attention to how you feel—dizziness or thirst is a clear sign you need to hydrate more.

Staying balanced with your water intake will keep your sauna experience safe and enjoyable.

It’s essential to follow time limits when using a sauna, as staying too long can be harmful to your health.

The general guideline is to stay in for 15-20 minutes at a time, depending on how your body feels.

Beginners should start with shorter sessions and gradually increase the duration as they become more accustomed to the heat.

Always listen to your body—if you start feeling dizzy, it’s time to leave. Keeping track of time can help you avoid overdoing it, so use a timer or keep an eye on the clock.

When using a sauna at the gym, it's important to wear the right attire. Most saunas allow you to wear a towel or swimsuit, but check the gym’s rules for specific guidelines.

Wearing loose, comfortable clothing is generally acceptable, but avoid swimwear made of synthetic materials like polyester, as it traps sweat and bacteria, making your session less enjoyable.

Instead, opt for breathable fabrics like cotton or linen, which absorb moisture and keep you comfortable in the heat.

A robe or towel is often the best choice for both hygiene and ease. Since gym policies can vary, always double-check the rules beforehand to avoid any awkward situations.

Avoid shaving or grooming in the sauna, as the heat makes your skin more sensitive, increasing the chance of irritation, cuts, and discomfort.

With open pores, your skin is also more vulnerable to infections in the sauna’s warm, humid environment, which can trap bacteria and worsen irritation. Plus, it’s unhygienic for other users.

Strong perfumes or oils can irritate your skin and respiratory system and disturb others. Keep scents minimal and natural.

It’s tempting to bring your phone into the sauna, but it’s best to leave electronics out.

The intense heat doesn’t just cause malfunctions—it can overheat internal components, disabling features or even damaging the battery over time.

Besides, using a phone disrupts the peaceful ambiance that saunas are meant to provide.

Taking photos or making calls in the sauna can also be disrespectful to others who are trying to relax.

The same goes for exercising—working out in the heat makes you sweat more, leading to rapid fluid loss and increasing the risk of dehydration, dizziness, and nutrient depletion.

Electronics don’t just distract—they can become safety hazards in extreme heat. Leave them outside, stay hydrated, and enjoy a more relaxing, focused experience.

Avoid high-intensity exercise inside the sauna, as the heat can lead to dehydration and dizziness. Exercise before or after your session.

The sauna is a place for peace and quiet, not loud discussions. Loud conversations can make the experience uncomfortable for everyone around you.

Keep your voice low, or better yet, enjoy the calming solitude. Even soft chatter can break the peaceful atmosphere.

If you need to talk, make sure it’s at a respectful volume, keeping in mind the relaxing environment everyone seeks.

It’s also important to avoid taking phone calls, which can disturb the serene atmosphere.

Be mindful of those around you and enjoy the silence to enhance everyone’s sauna experience.

Avoid staying too long in the sauna—15-20 minutes is generally ideal. Step out if you start feeling uncomfortable or dizzy.

If you start sweating heavily, feeling lightheaded, or notice muscle cramps creeping in, these could be early signs of heat exhaustion. Pay attention to how you feel and cool down before it gets worse.

Leaving sweat behind on sauna benches is inconsiderate and unhygienic. After your session, always wipe down the benches to clean up any sweat you may have left behind.

It’s best to sit on a towel to avoid direct contact with the wood, preventing sweat from soaking into the surface.

Taking a moment to clean up ensures that the sauna remains clean and pleasant for others.

Sweat can carry bacteria, so wiping down after your sauna visit helps keep everyone safe and comfortable. A little effort goes a long way in maintaining a clean sauna space.

Using the sauna before or after a workout depends on your fitness goals. A pre-workout sauna session warms up muscles, improves flexibility, and enhances circulation, helping you feel looser before lifting weights or doing cardio.

However, it may also cause dehydration, which can affect performance. After a workout, the sauna aids muscle recovery by increasing blood flow and reducing soreness.

If you're doing cardio, using the sauna afterward prevents fatigue during exercise.

Weightlifters may benefit from post-workout heat to ease tension. Whether before or after, staying hydrated ensures you get the most out of it.

Beginners should start with 10 to 15 minutes in the sauna. Staying longer may cause dehydration or dizziness.

Experienced users can handle 20 to 30 minutes, but exceeding that can be overwhelming.

If you feel lightheaded, nauseous, or excessively tired, step out immediately. Traditional saunas use dry heat, making shorter sessions ideal, while infrared saunas work at lower temperatures, allowing slightly longer stays.

First-time users should not exceed 15 minutes to avoid overheating. Always hydrate before and after to stay safe.

Sweating helps detoxify the body, but without enough fluids, it can lead to dehydration.

Drink at least 16 ounces of water before your session. If you feel dizzy, it's a sign you need to hydrate.

After your session, rehydrate with water or an electrolyte drink to replenish lost minerals.

Entering a sauna dehydrated can strain your heart and cause overheating, making hydration essential.

Most people should limit their time to 15-20 minutes to prevent dehydration and dizziness.

If you feel lightheaded, leave immediately. Excessive exposure can overheat the body and increase the risk of heat exhaustion. Listen to your body’s cues and step out when necessary.

A sauna session should be relaxing. If you experience discomfort, fatigue, or dizziness, exit immediately.

Ignoring these signs can lead to heat exhaustion. If you feel lightheaded, sit down and breathe deeply. Everyone has a different heat tolerance, so focus on your own limits.

Sauna temperatures range between 150°F and 190°F. Higher humidity intensifies the heat, making breathing difficult for some.

If the air feels too thick, step out and cool down. Hydration is key when dealing with high temperatures. Some saunas allow humidity control—adjust it sparingly for comfort.

If you have heart disease, high blood pressure, or respiratory conditions, sauna heat may pose risks.

Pregnant women should avoid saunas, as overheating can affect fetal development.

Those with diabetes may experience blood sugar fluctuations. Always consult a doctor if you have medical concerns.

Your body needs time to return to normal temperature after a sauna session. Step into a cooler area and relax before taking a shower.

Start with lukewarm water before gradually making it colder to prevent shocking your system. Proper cooldown prevents dizziness and nausea.

Alcohol and saunas don’t mix. Drinking before or during a sauna session can increase dehydration and impair judgment.

Alcohol also affects body temperature regulation, raising the risk of overheating. Stay sober to ensure a safe experience.

Sauna heat speeds up fluid loss through sweating. Dehydration can lead to dizziness, fatigue, and heat exhaustion.

Drink at least 16–20 ounces of water before your session. If you feel weak or nauseous, step out immediately. Hydrate before and after to stay safe.

Hydration is key to effective detoxification. If dehydrated, your body struggles to sweat, limiting toxin release.

Electrolytes help replenish lost minerals. Rehydrate after your session with water or an electrolyte drink to support your body's detox process.

Sauna heat expands blood vessels, improving circulation and mimicking mild cardiovascular exercise.

It may help lower blood pressure over time. However, dehydration can impair these benefits. Drink enough water before and after to maintain proper circulation.

Athletes use saunas for muscle recovery, but dehydration can worsen muscle fatigue.

Drinking water before your session prepares your muscles, while replenishing electrolytes afterward supports recovery. Sweat depletes sodium and magnesium, which are essential for muscle function.

Regular sauna use helps clear pores but can dry out skin. Hydrate before and after your session.

Use a lightweight moisturizer post-sauna to lock in moisture. Electrolyte-rich drinks also support skin hydration from within.

Feeling lightheaded often signals dehydration. Drink water consistently throughout the day, not just before entering.

If you feel faint, step out and cool down. Electrolyte drinks help maintain fluid balance and prevent dizziness.

Without enough hydration, your body struggles to regulate temperature and flush out toxins.

Aim for at least 16 ounces of water before your session. Watch for signs of dehydration like headache and extreme thirst. Rehydrate promptly after sweating.

Cooling down properly after a sauna session keeps your body balanced. Step into a cooler area and let your body adjust before taking a shower.

Start with lukewarm water and gradually lower the temperature. Jumping straight into cold water can shock your system, making you feel lightheaded or dizzy, especially if your body is overheated.

Letting your temperature drop naturally helps prevent discomfort. Outdoor air can also help regulate body heat.

Give yourself at least 10–15 minutes to cool down before easing into a refreshing cold shower.