Sauna Basics

Master the fundamentals of sauna therapy for optimal health and wellness

Learn proper techniques, safety guidelines, and best practices from centuries of tradition

Essential Sauna Knowledge

Temperature Control

Traditional Finnish sauna: 70-100°C (158-212°F)
Infrared sauna: 45-60°C (113-140°F)
Steam sauna: 40-50°C (104-122°F)
Start with lower temperatures as a beginner
Gradually increase heat tolerance over time

Session Duration

Beginners: 5-10 minutes per session
Experienced users: 15-20 minutes maximum
Multiple short sessions better than one long
Listen to your body’s signals
Exit immediately if feeling dizzy or unwell

Humidity Levels

Dry sauna: 10-20% humidity
Steam sauna: 100% humidity
Löyly (water on stones): Increases humidity temporarily
Higher humidity feels hotter at same temperature
Adjust based on personal comfort

Preparation

Shower before entering sauna
Remove all jewelry and metals
Hydrate well before session
Bring clean towels
Avoid alcohol and heavy meals

Temperature Guide

45-60°C

Infrared Sauna

Gentle heat that penetrates deeply. Perfect for beginners and those with heat sensitivity.

70-80°C

Mild Finnish

Comfortable traditional sauna temperature. Ideal for regular users and longer sessions.

80-90°C

Traditional Finnish

Classic sauna experience. Provides intense heat for experienced users.

90-100°C

Hot Finnish

Maximum traditional temperature. Only for experienced sauna enthusiasts.

Safety Guidelines

Medical Conditions

Consult your doctor before using sauna if you have heart conditions, pregnancy, or other health concerns.

Stay Hydrated

Drink plenty of water before, during breaks, and after sauna sessions to prevent dehydration.

Time Limits

Never exceed 20 minutes per session. Take breaks between sessions to cool down and rehydrate.

Avoid Alcohol

Never use sauna while under the influence of alcohol or drugs. This can be extremely dangerous.

Never Alone

Use sauna with others when possible, especially if you’re new to sauna bathing.

Listen to Your Body

Exit immediately if you feel dizzy, nauseous, or uncomfortable. Your safety comes first.

Proper Sauna Technique

Pre-Sauna Preparation

Take a warm shower to clean your body and remove any lotions or oils. This helps your skin breathe and sweat more effectively.

Enter and Position

Sit on the lower bench initially, as heat rises. Place a clean towel under you for hygiene and comfort.

Relax and Breathe

Breathe normally and relax. Let your body gradually adjust to the heat. Focus on deep, slow breathing.

Cool Down Period

After 10-15 minutes, exit and cool down with a cold shower or cool air. This contrast enhances health benefits.

Rest and Hydrate

Rest for 10-15 minutes between sessions. Drink water to replenish fluids lost through sweating.

Final Shower

End with a thorough shower to remove sweat and toxins. Use mild soap and moisturize your skin afterward.

Why Master Sauna Basics?

Safety First

Proper technique ensures safe, enjoyable sessions without health risks or discomfort.

Maximum Benefits

Correct usage maximizes health benefits including improved circulation and stress relief.

Optimal Duration

Understanding timing helps you get the most from each session without overdoing it.

Natural Wellness

Proper sauna use provides natural detoxification and relaxation without chemicals.

Sauna Basics – Health & Wellness