Steam rising from hot stones in a round sauna heater inside a wooden sauna

How to Use a Sauna: A Step-by-Step Guide for Traditional and Infrared

To use a sauna, shower first, sit in the heat for about 5 to 20 minutes, then step out to cool off and drink some water. Repeat for another round if you feel good, and finish with a shower.

That rhythm works for both traditional and infrared saunas. The differences are in the details: a traditional sauna runs hotter and you make steam by throwing water on the stones, while an infrared sauna runs cooler and has no stones at all. Below is the full routine, step by step, plus the safety basics worth knowing before your first session.

Before you go in

A few minutes of prep makes the session better. These points come from Finnish public guidance and from Harvard Health Publishing.

  • Drink water first. InfoFinland advises drinking water before you go in, because you will sweat a lot.
  • Skip the alcohol. Harvard Health Publishing says to avoid alcohol before and after a sauna. A 2018 review in Mayo Clinic Proceedings notes that combining sauna and alcohol raises the risk of low blood pressure, heart rhythm problems and accidents.
  • Don't go in sick. Both InfoFinland and Harvard Health say to stay out of the sauna if you have a fever or feel ill.
  • Bring a towel to sit on. A small bench towel is standard sauna manners in Finland, for hygiene.
  • Check any medications. Harvard Health suggests avoiding medications that can impair sweating and cause overheating. If you are unsure about yours, ask your doctor or pharmacist.

How to use a traditional sauna, step by step

  1. Heat the room. The 2018 Mayo Clinic Proceedings review describes a recommended temperature of 80–100°C (176–212°F) at head height, with relative humidity usually around 10–20%. InfoFinland gives a typical range of 70–90°C (158–194°F). Home saunas often sit at the lower end, and that is fine.
  2. Shower. Rinse off before you go in. It's cleaner for everyone and Finnish guides list it as step one.
  3. Pick your bench. Heat rises, so the top bench is the hottest. If it feels like too much, move down a level.
  4. Sit and sweat. Stay for roughly 5 to 20 minutes. The review cites 5–20 minutes as typical, the Jyväskylä region's sauna guide suggests about 10–15 minutes, and Harvard Health suggests no more than 15–20 minutes. Leave sooner if you feel unwell.
  5. Throw some löyly. Ladle a little water onto the hot stones to make steam. Start small, ask others first if you are sharing, and keep your face back from the heater. The Finnish Sauna Society specifically warns not to lean toward the heater when throwing water, because the steam can burn.
  6. Cool off. Step outside for fresh air, take a cool shower, or go for a swim. More on this below.
  7. Drink water. InfoFinland recommends water during breaks. Harvard Health suggests two to four glasses of cool water after a sauna.
  8. Repeat or finish. If you feel good, go back in for another round. After the last one, take a warm shower, wash, and dry off.

What is löyly?

Löyly (say it roughly "LOO-ew-lew") is the Finnish word for the steam that rises when water hits hot sauna stones, and for the feel of the heat itself. A ladle of water makes the heat feel stronger for a moment, then it settles again. It's the part of a traditional sauna that infrared can't copy. You need a heater with a proper stone load, plus a bucket and ladle. If your stones are crumbling, it's time to replace them; we carry sauna stones sized for home heaters.

How to use an infrared sauna

An infrared sauna uses heating panels that warm your body more directly instead of mainly heating the air, according to Mayo Clinic. That's why it runs cooler. Cleveland Clinic puts infrared saunas at 110–135°F (43–57°C), compared with 150–195°F (66–91°C) for traditional saunas.

  1. Preheat. Turn the cabin on ahead of time and let it warm up. Your manual will give the recommended time for your model.
  2. Start low and short. Cleveland Clinic's Dr. Melissa Young suggests beginners start at about 110°F for five to 10 minutes and build from there.
  3. Keep sessions moderate. The same article suggests keeping sessions to about 20 to 30 minutes, even once you are used to it.
  4. Bring water and a towel. Cleveland Clinic suggests bringing water into the session and leaving right away if you feel dizzy or nauseated.
  5. No water on the panels. There are no stones in an infrared cabin, so there is no löyly. Keep water in your bottle, not on the heaters.
  6. Shower afterward. Rinse off the sweat and let your body cool down.

If you are shopping for one, our infrared saunas range from one-person cabins to larger family models, and most of the ones that list electrical specs run on a standard 120V household circuit.

Traditional vs. infrared session at a glance

Traditional sauna Infrared sauna
Typical temperature 150–195°F (66–91°C), up to about 212°F (100°C) at head height 110–135°F (43–57°C)
How it heats Stove heats the air and stones Panels warm your body more directly
Steam (löyly) Yes, water on the stones No
Typical session About 5–20 minutes per round Start at 5–10 minutes, up to about 20–30
Cooling off Between rounds: shower, fresh air, swim Shower afterward

Temperatures and times are from Cleveland Clinic, the 2018 Mayo Clinic Proceedings review and Harvard Health Publishing, listed in the sources below.

Cooling down between rounds

Cooling off is part of the routine, not an afterthought. In Finland that can mean a cool shower, a few minutes on the porch, or a jump in the lake. The Jyväskylä region's guide suggests a contrast shower and, for the brave, a dip through a hole in winter ice. InfoFinland simply says to take breaks outside or in the shower.

Go easy on sudden cold if you are new to it. The 2018 Mayo Clinic Proceedings review describes rapid cooling after a sauna as generally safe for healthy people but not usually recommended for people with heart disease. The authors also note deaths from people diving head first into cold water right after a sauna. Enter cold water slowly, feet first. If you want to add a cold plunge, read our guide to cold plunge after sauna first.

Harvard Health Publishing also advises cooling down gradually at the end of a session.

Safety basics

Sauna bathing appears safe for most healthy adults, according to Harvard Health Publishing. A few groups should talk to a doctor before starting:

  • Heart and blood pressure conditions. Harvard Health says people with uncontrolled high blood pressure or heart disease should check with their doctor first. The 2018 Mayo Clinic Proceedings review lists unstable angina, a recent heart attack, uncontrolled high blood pressure, decompensated heart failure and severe aortic stenosis among contraindications.
  • Pregnancy. Cleveland Clinic, citing the American College of Obstetricians and Gynecologists, says sauna use, especially early in pregnancy, may harm a developing baby. Ask your doctor.
  • Trying to conceive. Cleveland Clinic notes research suggesting long heat exposure can temporarily lower sperm count.
  • Feeling unwell during a session. Get out. Harvard Health's advice is simply to head for the door.

One more rule worth borrowing: the Finnish Sauna Society bans heat-endurance competitions in its saunas. A sauna isn't a contest. Leave when you've had enough.

Setting up a sauna at home

Using a sauna at home follows the same steps. The main choice is which type to get. Browse all home saunas to compare traditional, infrared, outdoor and portable options. For a traditional sauna, a bucket, ladle, thermometer and a few bench towels from our sauna accessories cover the basics.

FAQ

Do you wear clothes in a sauna?

It depends on where you are. In Finland, people usually go in naked, and InfoFinland notes that public swimming hall saunas require it, though you can cover up with a towel. Mixed saunas often allow swimwear. At home, wear whatever is comfortable, and sit on a towel either way.

How often can you use a sauna?

There's no single rule. The 2018 Mayo Clinic Proceedings review says a typical Finn bathes at least weekly, with an average of 2 to 3 times per week. Start with fewer, shorter sessions and see how you feel. If you have a health condition, ask your doctor what's right for you.

How hot should a sauna be for a beginner?

Start at the lower end. For a traditional sauna, that means sitting on a lower bench, where it's cooler, and going light on the löyly. For infrared, Cleveland Clinic suggests starting around 110°F for five to 10 minutes.

Should I shower before and after a sauna?

Yes. Finnish sauna guides list a shower as the first step, for hygiene, and suggest a warm shower and a wash after the last round. Cleveland Clinic also suggests showering after an infrared session to rinse off sweat and cool down.

Sources

Back to blog