What should you do before a sauna?
Have a glass of water, take off any jewellery and have a quick shower. Showering first keeps the sauna clean and helps you start sweating sooner. Avoid a big meal in the hour beforehand.
Bring a towel to sit on, and if you have one, a wool sauna hat to keep your head cool so you can stay comfortable for longer.
How hot should a sauna be?
A traditional Finnish sauna usually runs between 70 and 90°C. For your first few sessions, around 75–80°C is a comfortable place to start. Heat rises, so the top bench is hottest and the lower bench is gentler.
| First-timer | Regular | |
|---|---|---|
| Temperature | 75–80°C | 80–90°C |
| Time per round | 5–10 min | 10–15 min |
| Rounds | 1–2 | 2–3 |
| Cool down | 5–10 min | 5–10 min |
How long should you stay in a sauna?
Aim for 5–10 minutes per round when you're new to it. Once you're used to the heat, 10–15 minutes is typical. There's no prize for staying longest: leave as soon as you feel light-headed or uncomfortable.
When should you pour water on the stones?
After a few minutes, once you've settled in. Use the scoop to pour a small amount of water slowly over the stones. The steam, called löyly in Finnish, raises the humidity and makes the heat feel more intense, so start with one scoop and wait a minute before adding more.
If you're sharing the sauna, ask before you pour. It's the one rule every Finn knows.
How many rounds should you do?
Two or three rounds is a good session. Between each one, step outside to cool down for 5–10 minutes, whether that's fresh air, a cool shower or simply sitting still. Then head back in.
- Heat. 5–15 minutes inside, a scoop of water once settled.
- Cool. A cool shower or fresh air until your breathing settles.
- Rest. Sit for a few minutes, sip water, then repeat.
What should you do after a sauna?
Finish with a cool shower, drink plenty of water and give yourself ten minutes to rest before getting dressed. Many people find an evening session helps them wind down for sleep.
