Here you learn how to use a sauna step by step. Sauna isn’t just about sitting in a hot room — it’s a ritual that’s been perfected over 2,000 years in Finland. Done right, it detoxes, relaxes, and recharges you. Here’s exactly how to do it — like a Finn.
What is a sauna? → Start here!
How to use a Sauna step by step
Before You Start: Prep Like a Pro
| Step | What to Do |
|---|---|
| 1. Hydrate | Drink 16–32 oz (0.5–1 L) of water 30 mins before. |
| 2. Eat | Eat light (no heavy meals 1–2 hours prior). |
| 3. Shower | Clean body = better sweat. Use soap, skip lotion. |
| 4. Equipment | Bring: towel (to sit on), wooden bucket + ladle (if available). |
Nude or towel? In Finland: nude. In public gyms: towel. Never wear clothes — they trap bacteria.
The Sauna Session
(1-3 Rounds, 45–60 Mins Total)Round 1: Warm Up (10–15 mins)
Round 1
- Enter the sauna.
- Sit on the upper bench (hottest) or lower (not as hot).
- Relax. Breathe deeply.
- Pour some water on the hot stones (löyly)
- When you start sweating heavily → exit.
Cool Down (5–10 mins)
Drink water
Cold shower (start warm, go cold)
OR jump in a lake/snow (Finnish style!)
OR sit outside in fresh air
Round 2 (10–15 mins)
- Return to sauna.
- Pour water on stones (1–2 ladles) → creates löyly (hot steam burst).
- Feel the heat rise. Stay until you can’t take it.
- Exit → cool down again.
Round 3: Deep Detox (10–15 mins)
- Optional: Use a birch whisk (vihta) to gently slap skin (boosts circulation).
- Stay until you’re fully flushed.
- Final cool-down.
Usually finns don’t think about how they do it much. They go in, sit for awhile and throw some löyly and exit. Done once or repeated a few times.
Pro Tips from Finland
| Tip | Why It Works |
|---|---|
| Sit on a towel or a sauna pamphlet (public) | Hygiene + prevents burns |
| Don’t talk loud | Sauna = meditation. Whisper or be silent. |
| Be cautious with alcohol | Dehydrates you. |
| Listen to your body | Dizzy? Exit immediately. |
After the Sauna: The Glow
- Rinse off (cool water).
- Rehydrate — water, electrolyte drink, or a cold Finnish beer.
- Rest 15–30 mins. Your heart rate drops, stress melts.
- Moisturize (optional) — skin is extra absorbent now.
Common Mistakes (Avoid These!)
| Mistake | Fix |
|---|---|
| Staying too long (20+ mins first time) | Start with 8–10 mins |
| No cool-down | You’ll overheat |
| Wearing clothes | Bacteria trap + less sweat |
| Skipping water | Dehydration risk |
Sauna After Workout: Recovery Benefits & How to Do It
Sauna after a workout is a powerful recovery tool. The intense heat (150–195°F) boosts blood flow, flushes lactic acid from muscles, and reduces soreness—studies show 15–20 minutes post-gym can cut DOMS by up to 47%. Pair it with a cold shower for contrast therapy to speed inflammation recovery. Hydrate heavily before and after, and limit sessions to 2–3 rounds. Done right, it’s like hitting the reset button on your body.
How to Sauna FAQ
Drink 16–32 oz water 30 min before. Eat light 1–2 hrs prior. Shower with soap, no lotion. Bring towel, bucket, ladle.
Nude (traditional). Use towel in public. Never wear clothes.
45–60 min total, 1–3 rounds. 8–15 min per round. Cool down between.
Sit on towel, upper bench for heat. Add löyly (steam). Relax, breathe. Exit when hot/flushed. Use vihta in round 3.
5–10 min: drink water, cold shower, fresh air, lake/snow.
Before, during cool-downs, after. Add electrolytes or beer (moderation) post-session.
Yes, 15–20 min at 150–195°F. 2–3 rounds, hydrate extra, cold shower.
Detox, muscle recovery, relaxation, blood circulation.
Exit if dizzy. Always cool down. No alcohol before/during. Consult doctor if pregnant or health issues.
Cool rinse, hydrate, rest 15–30 min, moisturize.
Skipping water/cool-downs, wearing clothes, staying too long, talking loudly.