Here is how to use a sauna for the first time: preheat it, drink some water, take a quick shower, bring a towel to sit on, start on the lower bench for a short round, step out to cool down, and stop the moment you feel dizzy or unwell. That is the whole routine.
If you are looking for numbers, we keep those in separate guides: see what temperature a sauna should be for heat settings and how long to stay in an infrared sauna for session times.
How to use a sauna: before you go in
Plan around meals and workouts
Plunge’s beginner guide suggests waiting at least an hour after a big meal and at least half an hour after exercising before you start a session (Plunge).
Preheat the room
Turn the heater on well before you plan to sit down. Plunge recommends letting the sauna preheat for about half an hour while you shower. Outdoor barrels can take longer: the Dundalk CT Elation 4 Person Barrel Sauna (listed at $6,976 at the time of writing) states heating times of about 30 to 40 minutes depending on conditions.
Hydrate, shower and pack a towel
Drink water before you go in. A quick shower rinses off lotion and sweat, which keeps the benches cleaner. Take off jewelry, since metal gets hot. Wear whatever is comfortable, from a swimsuit to loose cotton, and bring a towel to sit or lie on. Sandals are fine if you want something on your feet.
Inside the sauna
Pick your bench level
Heat rises, so the upper bench is the hottest spot and the lower bench is gentler. Plunge suggests starting on the bottom bench and moving up only when you want more heat. If there is room, lying down spreads the heat more evenly across your body.
Water on the stones: traditional saunas only
In a traditional sauna with a stove and rocks, ladling a little water onto the hot stones creates a burst of steam called loyly. Start with a small ladle, wait for the steam to pass, and ask others before you add more. A bucket and ladle come in the Dundalk Starter Sauna Accessory Package (listed at $98), along with a cedar thermometer and a 4 oz eucalyptus sauna essence.
Never pour water in an infrared sauna. Infrared cabins use heating panels, not stones, and water does not belong on or near them.
Listen to your body
Your first session should be short and easy. Get out as soon as you feel dizzy, nauseous, lightheaded or very thirsty. Harvard Health’s simple rule: if you feel unwell during a sauna, head for the door (Harvard Health). Many people do two or three rounds per visit with a break outside between each one, but one round is a perfectly good first day.
Cooling down and after your session
Plunge advises beginners to cool down slowly with a cool shower or a few minutes in the fresh air rather than jumping straight into ice water. Harvard Health also recommends cooling down gradually and drinking two to four glasses of cool water after each sauna. Once you are used to the heat, you may want to try alternating with cold water; our home sauna buying guide is a good starting point for planning that kind of setup.
Before you leave, prop the door open so the room airs out and dries, and wipe or rinse the benches with plain water.
Sauna etiquette for home saunas and guests
A home sauna has fewer rules than a public one, but a few habits make shared sessions easier for everyone:
- Shower before you go in and always sit on a towel.
- Ask before adding water to the stones or changing the temperature.
- Keep voices low; many people use the sauna to unwind.
- No glass bottles on the benches. A cedar bottle shelf keeps drinks out of the way.
- No alcohol before or during a session.
If you host often, the Dundalk Deluxe Sauna Accessory Package (listed at $325) adds a cedar bottle shelf, a wall mount sand timer and two back rests to the bucket, ladle, thermometer and eucalyptus essence. See our sauna accessories guide for what is worth buying.
Sauna for beginners: building a home routine
Ease in. Plunge suggests beginners start with two or three sessions a week and add more only if your body handles it well. A simple home routine looks like this:
- Turn the heater on as you finish work or your workout cool down.
- Do one or two short rounds with a cool break in between.
- Cool down gradually, rehydrate and have a light snack if you are hungry.
- Open the door and let the room dry overnight.
Outdoor barrels suit this routine well because they sit apart from the house. The Dundalk CT Harmony 4 Person Barrel Sauna (listed at $5,555.16) seats 2 to 4 people and ships as a ready to assemble Eastern White Cedar kit. For larger groups, the Dundalk CT Georgian 6 Person Outdoor Sauna (listed at $7,647) is a cabin style model for 2 to 6 people with wide benches, and its listing recommends an 8 kW heater or a wood burning stove. Browse the full Dundalk LeisureCraft range for barrel, cube and cabin designs. Heater wiring is a job for a licensed electrician, and local code has the final word.
Using an infrared sauna: what changes
The steps above still apply, but an infrared cabin feels different. The air stays cooler, so the heat builds more gently. Check our infrared session time guide rather than reusing traditional sauna habits. Plunge notes that every safety precaution for a traditional sauna applies to infrared too.
| Step | Traditional | Infrared |
|---|---|---|
| Preheat | Heat the stones and air first | Panels warm you directly; follow the manual |
| Water on stones | Yes, small ladles for loyly | Never |
| Bench level | Upper bench is hotter | Heat comes from the panels around you |
| Controls | Thermostat or wood stove | Digital panel for time and temperature |
Two indoor examples from our catalog: the Vanity Art Extendable Indoor FAR Infrared Sauna (listed at $5,076.79) runs on 120V with six low EMF carbon heaters and a stated range of 68 to 149 F, and the Lucia 1 Person Indoor Hemlock Infrared Sauna (listed at $1,799.99) lets you set time up to 90 minutes and temperature up to 151 F. Those are maximum settings, not goals for a first session.
Health notes: check with your doctor first
Harvard Health says saunas appear safe for most people, but people with uncontrolled high blood pressure or heart disease should check with their doctors first. It also advises avoiding alcohol and medications that may impair sweating, and skipping the sauna when you are ill. Plunge adds pregnancy and intoxication to the list of reasons to skip a session. Health benefits on product pages are manufacturer claims. If you are pregnant, take medication, or have a heart or blood pressure condition, talk to your doctor before you start.
Frequently asked questions
What should I wear in a sauna?
Anything comfortable and breathable, such as a swimsuit or loose cotton. Remove jewelry and bring a towel to sit on.
What is basic sauna etiquette?
Shower first, sit on a towel, keep the door closed, keep voices low, and ask before you pour water on the stones or change the temperature.
Any tips on using a sauna for beginners?
Keep the first session short, stay on the lower bench, and add time or heat gradually over later sessions. If you have a heart condition, blood pressure concerns or are pregnant, check with your doctor first.
Can I pour water in an infrared sauna?
No. Water on the stones is only for traditional saunas with a stove and rocks. Infrared cabins use panels, and water should stay away from them.
Talk to us
Not sure whether a barrel, cabin or infrared sauna fits your space and routine? Call us at 866-777-2590, Monday to Friday, 9AM to 6PM PST. Orders of $999 or more ship with free freight shipping, and orders below that ship for a flat $200. See our return and refund policy for details before you buy.
