To use a sauna, heat it to a comfortable temperature, then sit on the bench and relax as your body warms — typically for a short spell before cooling down, then repeating for a few rounds. Bring a towel to sit on, stay hydrated with water, add löyly (water on the hot stones) for steam if you like, and cool down between rounds with fresh air, a cool shower or a cold plunge. Listen to your body, don't overdo the heat or duration, and finish by drying the sauna out. It's a simple, personal ritual — comfort and common sense matter more than rules.
If you’ve never used a sauna, the good news is there’s very little to learn — it’s a simple, personal ritual built around one easy rhythm: warm up, cool down, repeat. No special skill, no strict rules, just comfort and common sense. This beginner’s guide walks you through a typical session so your first time in an outdoor sauna is relaxing and safe.
Before you start
A few simple preparations:
- Heat the sauna to a comfortable temperature — see how to heat an outdoor sauna and the temperature guide.
- Bring a towel to sit on (it keeps the bench clean).
- Bring water to stay hydrated.
- Skip alcohol — it doesn’t mix safely with sauna heat.
A typical session, round by round
The sauna rhythm is rounds of heat and cool-down:
- Warm up — sit on the bench and relax as your body warms. Start with a shorter spell rather than pushing it.
- Cool down — step out for fresh air, a cool shower, or a cold plunge or roll in the snow. Drink water.
- Rest as long as feels comfortable.
- Repeat for another round if you like.
Most people do a few rounds over a session that suits them. There’s no fixed number — see how long to stay in a sauna.
Löyly: adding steam
If you’d like more humidity and heat, add löyly — a little water on the hot stones with the ladle, producing a burst of steam. It’s central to traditional bathing and entirely personal:
- Start modestly — a little water at a time.
- Use clean water (and any sauna-safe scent per guidance).
- See what feels good to you.
See the löyly and steam guide.
Cooling down: the heart of the ritual
Cooling down between rounds isn’t an afterthought — it’s central to the experience, letting your body recover before the next warm spell. Fresh air, a cool shower, or the cold plunge all work. The hot-cold rhythm is what makes sauna bathing so satisfying — see cooling down between rounds.
Listen to your body
Finish by drying it out
When you’re done, dry the sauna out: open the exhaust vent and prop the door so the warm, moist interior dries. It’s the single most important maintenance habit, and it takes moments.
Simple etiquette
If you share a sauna, a little etiquette helps: sit on a towel, ask before adding löyly, keep it clean, and be considerate about heat and noise. It’s a relaxed, shared space.
Common mistakes
- Overdoing the heat or duration as a beginner.
- Skipping hydration or drinking alcohol.
- Forgetting a towel to sit on.
- Not cooling down between rounds.
- Leaving the sauna wet instead of drying it out.
Next steps
Relax into the rhythm — warm up, cool down, repeat — with a towel, water and common sense. Add löyly to taste, cool down between rounds, mind your health, and dry the sauna after. That’s all there is to it — the sauna is a simple pleasure.
Frequently asked questions
How do you use a sauna for the first time?
Heat the sauna to a comfortable temperature, bring a towel to sit on and water to drink, then sit on the bench and relax as you warm up — start with a shorter spell rather than pushing it. Cool down with fresh air, a cool shower or a cold plunge, then go back for another round if you like. Listen to your body, don't overdo the heat or time, and dry the sauna out afterward. Keep it simple and comfortable.
How long should a sauna session be?
There's no single right answer — it's personal, and beginners should start with shorter spells and build up as they learn what feels comfortable. Many people bathe in rounds of a modest length with cool-downs between, over a total session that suits them. Listen to your body rather than watching the clock, come out if you feel unwell or too hot, and stay hydrated. Comfort and common sense set the length, not a fixed rule.
What should I do between sauna rounds?
Cool down — step out for fresh air, take a cool shower, or do a cold plunge or roll in the snow if that's your ritual — and drink water to rehydrate. Cooling down between rounds is central to the sauna experience, letting your body recover before the next warm spell. Rest as long as feels comfortable, then go back in if you want another round. The hot-cold rhythm is the heart of sauna bathing.
What is löyly and should I use it?
Löyly is the steam and burst of heat from throwing water on the hot sauna stones — it raises the humidity briefly and intensifies the warmth, and it's central to traditional sauna bathing. Whether to use it is personal: add a little water with the ladle for gentle steam if you like more humidity and heat, or keep it drier. Start modestly, use only clean water (and any sauna-safe scent per guidance), and see what feels good to you.
Do I need to drink water in a sauna?
Staying hydrated is sensible — you sweat in a sauna, so drinking water before and after, and having some to hand, helps you feel well. Avoid alcohol, which doesn't mix safely with sauna heat. Beyond that, listen to your body. This is general guidance, not medical advice: if you have any health condition or concern about heat, dehydration or fluids, speak with a physician about what's right for you.
Is it safe to use a sauna?
Used sensibly, saunas are enjoyed by many people, but heat is a strong stimulus and safety and health matter. Don't overdo the heat or duration, stay hydrated, avoid alcohol, don't use a sauna alone if you're unwell, and supervise children. Crucially, this site makes no medical claims — if you have any health condition (heart problems, pregnancy, and others) or concern, speak with a physician before using a sauna. Listen to your body and come out if you feel unwell.
