Your first sauna session: simple tips
How to enjoy your first sauna: how long to stay in, how to cool down, and common-sense safety.
Updated October 15, 2026 · 1 min read
Ease in
Start with short rounds, sit on a lower bench where it's cooler, and leave whenever you feel uncomfortable. There's no prize for staying longest. Many people do a few rounds of heat with breaks in between to cool down, rest and drink water.
Cool down and hydrate
Between rounds, step outside, take a shower, or try a cold plunge if one is available and you feel up to it. Drink water before and after. Remove jewelry and anything metal, which heats up quickly.
Common-sense safety
Saunas are very hot, so treat them with respect. These are general tips, not medical advice. If you have a health condition, are pregnant, or take medication, ask your doctor whether sauna use is right for you.
- Don't use the sauna after drinking alcohol.
- Get out right away if you feel dizzy, faint or unwell.
- Keep an eye on children and never leave them alone in a sauna.
- Follow the owner's instructions for the stove or heater, and never block vents or the door.
Sauna etiquette
Sit on a towel, keep conversation relaxed, and ask before pouring water on the stones in a shared sauna. When you're renting, follow the owner's house rules. They know their sauna best.