Using a sauna is straightforward once you know the basics: preheat the room, shower off, sit inside for 5 to 20 minutes, cool down, and repeat. The details vary depending on whether you’re using a traditional (dry heat) sauna or an infrared sauna, but the core routine is the same. Here’s everything you need to know to walk in confidently.
Traditional Sauna vs. Infrared Sauna
Traditional saunas heat the air around you using an electric heater or wood-burning stove topped with rocks. They run between 158°F and 212°F (70°C to 100°C), though the North American Sauna Society recommends staying in the 158°F to 194°F range. You control humidity by ladling water onto the hot stones, which creates a burst of steam called löyly.
Infrared saunas skip the hot air entirely. Infrared panels heat your body directly, which means the cabin temperature stays much lower, typically 104°F to 140°F (40°C to 60°C). You’ll still sweat heavily, but the experience feels gentler. The optimal operating range for most infrared saunas is 110°F to 130°F, because keeping the temperature in that window allows the infrared heaters to stay on continuously rather than cycling off and on.
Before You Step Inside
If you’re operating the sauna yourself, turn it on 30 to 45 minutes before you plan to use it. Electric heaters in traditional saunas need time to bring the rocks to full temperature. Infrared saunas warm up faster but still benefit from a 10 to 15 minute preheat so the cabin is comfortable from the moment you sit down.
Always shower before entering. This rinses off sweat, deodorant, perfume, and lotions, which keeps the sauna cleaner and prevents chemical smells from intensifying in the heat. In shared or public saunas, place a towel on the bench before sitting down. Many public saunas provide a small sitting cloth for this purpose. If you’re in a private sauna, a towel still protects the wood and makes cleanup easier.
How to Run a Traditional Sauna Session
Set the temperature to somewhere between 160°F and 190°F. If you’re new to saunas, start at the lower end and work your way up over several sessions. Sit on the upper bench for more heat or the lower bench for a milder experience, since hot air rises.
Once you’re settled, you can add steam by ladling water onto the heated rocks. Start with about half a cup of water (one ladle) at a time. That creates a satisfying burst of steam without overwhelming the room. You can add another ladle every five to ten minutes, adjusting to your comfort. A smaller sauna with fewer rocks needs less water. If you’re using a wood-fired heater, be especially conservative: too much water at once can smother the fire or cause a sudden, uncomfortable rush of steam.
Stay in for 5 to 20 minutes per round. When you feel ready, step out and cool down. Then go back in. The Finnish tradition follows three rounds of about 15 minutes each, separated by cooling periods. You don’t need to follow that exact pattern, but multiple shorter rounds tend to feel better than one long session.
How to Run an Infrared Sauna Session
Infrared sessions work differently because the lower temperature allows you to stay inside longer. Set the temperature between 110°F and 130°F. If you’re in your first two weeks of using one, stay closer to 105°F to 115°F and gradually increase over the following weeks. By week four or five, most people find their preferred setting somewhere in that 115°F to 130°F range.
Plan to sit for 30 to 45 minutes. The first 10 minutes are mostly warmup time, which is why sessions shorter than 20 minutes don’t deliver much benefit. A common mistake is hopping out after 15 minutes because that’s what you’d do in a traditional sauna. For post-workout recovery, 20 to 30 minutes is enough. For general relaxation or wellness, aim for 35 to 45 minutes. Don’t exceed 60 minutes in a single session.
A good weekly schedule for general health is three to four sessions. There’s no need to use the sauna every day, especially when you’re starting out.
The Cooling Phase
Cooling down between rounds isn’t just tradition. It’s the part that makes sauna bathing feel so good. Alternating between intense heat and cold triggers your body to release beta-endorphins, the same chemicals behind a “runner’s high.” That sense of deep calm and mild euphoria after a sauna session is directly linked to this hot-cold cycle.
Your cooling options range from gentle to intense: sit at room temperature for a few minutes, take a cool or cold shower, step outside into cool air, or plunge into cold water. Pick whatever you’ll actually enjoy. The contrast matters more than the method. Between rounds, drink water to replace what you’re losing through sweat.
Keeping the Sauna Clean
After your session, wipe down the benches if cleaning sprays or wipes are provided. In shared settings, this is basic courtesy. In your own sauna, it extends the life of the wood. Leave the door cracked open after use to let the interior dry and prevent mold. If your traditional sauna has a water bucket, refill it so it’s ready for the next session.
Safety Basics
If you feel dizzy, nauseous, or uncomfortably hot at any point, leave immediately. These are early signs that your body is overheating, and pushing through them risks heat exhaustion.
Alcohol and saunas are a dangerous combination. Drinking raises your risk of dehydration, drops in blood pressure, and irregular heart rhythms. Even one drink before a session meaningfully increases the chance of something going wrong.
People with cardiovascular conditions, low blood pressure, or a recent heart attack should get medical clearance before using a sauna. The same applies during pregnancy. If you have a skin condition, the sauna may help or hurt depending on the type: people with psoriasis sometimes see improvement, while those with eczema (atopic dermatitis) often find that heat makes symptoms worse.