How to use a sauna

The ritual of the finnish sauna has always been kwown for its therapeutic properties, but not everyone kwows how to use a sauna correctly.

Find out our tips on how to get the most out of your heat bath.

Are Saunas Good for You?

Yes, they are. Most people will derive great benefits from taking a sauna.

But let’s start by debunking a myth: it is not true that the sauna helps you lose weight. The body weight lost during a sauna depends almost entirely on the loss of fluids produced by sweating. Fluids that you’ll replenish once you’re out of the bath.
Here, on the other hand, are the real benefits of the Finnish sauna:

• It eliminates toxins and impurities.
• It cleanses the skin and makes it brighter.
• It facilitates muscle recovery and elimination of lactic acid.
• It improves central and peripheral circulation.
• It facilitates relaxation.
• It reduces stress.
• It improves mood.

In short, saunas offer several benefits. A recent study even seems to indicate that regularly having a sauna can reduce the risk of stroke by up to 60%!

Do I wear clothes in a Sauna?

Not really. Most of the benefits resulting from having a sauna depend on its capacity to induce natural sweating. Anything in between your skin and the hot sauna air will reduce the effectiveness of the treatment.

If, according to the Nordic tradition, you should enter the sauna without clothes, wearing a swimsuit or covering yourself with a cotton towel could be a good compromise.

You should also avoid wearing watches, necklaces, and other metal objects.

What is the best way to use a sauna?

Here are a few tips to enjoy the benefits of your sauna and avoid any concern associated with high temperatures:

1 – Before entering the sauna, take a warm shower and dry yourself thoroughly. It’s not just a matter of hygiene: the shower eliminates superficial impurities on your skin and amplifies the beneficial effects of the treatment.

2 – Enter the sauna and lie down. The lying position is the ideal one in the sauna. Alternatively, you can sit with your knees bent at chest level.

3 – Two minutes before exiting the sauna, sit vertically with your feet on the floor. This promotes blood flow and readjusts the body to an upright position.

Come Fare La Sauna: foto Panche

What to do after a sauna

What you do after a sauna is just as important as the bath itself. Let’s see what to do once you’re out of the heat room:

4 – Once you’ve left the sauna, have a reaction shower with cold water or ice. Start cooling your feet, legs, and arms, then move on to your trunk and head. Gradually cooling the body guarantees important benefits for your circulation.

5 – Take a relaxing break. After the sauna, make sure to dedicate yourself to complete relaxation for at least 10 minutes so that your body can readjust to the temperature of the environment.

6 – Re-hydrate Herbal teas and vegetable or fruit juices are ideal to replenish lost fluids and minerals lost during the sauna.

How long should you stay in a Sauna?

The ideal stay ranges from 8 to 12 minutes. The duration of the sauna can vary depending on individual’s perception and experience. However, it is best to avoid staying in the sauna for more than 15-20 minutes. Excessively long sauna sessions do not bring additional benefits and can lead to excessive dehydration.

Rather than staying in the sauna for too long, it is way more effective and healthier to repeat short sauna cycles 2 or 3 times. Between one sauna and another, remember to rest for a few minutes and rehydrate sufficiently.

What should you not do in a sauna?

Now that we’ve covered the main benefits of taking a sauna and the best advice to fully enjoy it, let’s see what’s best to avoid before, during and after your sauna:

  • Avoid entering the sauna with an empty stomach or after a large meal. Prefer lighter meals and wait a few minutes before enjoying your bath.
  • Do not enter under the sauna having consumed alcohol or exciting drinks such as coffee. These drinks influence circulation and heartbeat and interfere with the effects of the sauna.
  • Avoid physical activity in the sauna. The heat of the room alone can activate an adequate level of perspiration.
  • Avoid taking with you magazines, papers, food or beverages inside the sauna.
  • In the sauna, sit or lie down on your towel and avoid direct contact with the wood.

Finally, keep in mind that high temperatures are not recommended for those suffering from heart or circulatory problems. They should also be avoided by those with epilepsy and by pregnant women.

What’s the optimal temperature in the sauna?

Our suggestion is to set the sauna’s temperature between 85°C and 90°C.

That being said, the “ideal” temperature is a matter of personal preferences. A good idea could be to start at lower temperatures and increase them based on you experience.

What if I can’t adjust the temperature? If you don’t have your own sauna, most spas and wellness centers do not grant access to the sauna’s settings. Still, if the sauna has seats at different height levels, then you can choose higher seats for a more intense heat experience, or lower seats for a gentler one.

How many times a week should you take a sauna?

Regularly taking a sauna amplifies the treatment’s benefits. But how often should you enjoy yourself with a heat bath?

There’s not really a precise rule, but several studies seem to indicate that taking a sauna with a frequency of 2, 3 or 4 times a week is ideal.

In any case, our advice is to always listen to your body and prefer short and frequent sessions rather than longer and isolated ones.


Here’s the last and most important tip for you: “a sauna is, above all, a moment of pleasure. Make sure to enjoy it!

Now that you know everything you need to know about how to use a sauna, you may be interested in learning about Stenal’s offer for privates and accommodation facilities.

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