Everything first-time sauna users need to know, from what to bring and what to expect, to etiquette tips and how to get the most from your experience.
Stepping into a sauna for the first time can feel a bit daunting. What should you bring? How long should you stay? What are the unwritten rules? This comprehensive guide will prepare you for your first sauna experience so you can relax and enjoy it to the fullest.
Make sure you have these essentials packed:
At least two towels (one to sit on, one for afterwards)
Swimwear (check the facility's dress code first)
Flip-flops or sandals
A water bottle
A change of clothes
Toiletries for showering afterwards
A padlock if lockers require one
In the hours before your visit:
Drink plenty of water throughout the day
Eat a light meal 1-2 hours before (not immediately before)
Avoid alcohol for at least 4 hours prior
Remove jewellery and watches that could heat up
Check with your doctor if you have any health conditions
Traditional saunas typically range from 70-100°C (158-212°F). The heat will feel intense at first—this is completely normal. You'll find it's hottest near the ceiling and coolest near the floor, so choose a lower bench if you're feeling overwhelmed.
During your first session, expect to experience:
Immediate warmth on your skin
Increased heart rate (similar to light exercise)
Sweating, usually starting after 2-5 minutes
Deep relaxation of muscles
Potentially some light-headedness if you stay too long
Shower first: Always rinse off before entering (it's hygienic and helps you adjust to warmth)
Enter and sit: Choose a lower bench for your first time, where it's cooler
Lay your towel down: Always sit or lie on your towel, never directly on the wood
Relax and breathe: Take slow, deep breaths. The hot air won't hurt your lungs
Start with 5-10 minutes: Don't push yourself on your first visit
Exit when ready: Leave if you feel uncomfortable at any point
Cool down gradually: Take a lukewarm shower or simply rest in the changing area
Rehydrate: Drink plenty of water
Optional: Repeat for a second round once you've cooled down
Following these unwritten rules will help you fit right in:
Always shower before entering
Sit on your towel—never let bare skin touch the benches
Keep your voice down; saunas are quiet, relaxing spaces
Don't pour excessive water on the stones in public saunas
Don't bring your phone or electronic devices
Close the door quickly when entering and exiting
Respect others' personal space
Saving spots with towels when you're not there
Shaving or grooming in the sauna
Exercising or doing stretches
Having loud conversations
Staring at other people
Staying if you feel unwell
The proper cool-down is an important part of the experience:
Rest for 10-15 minutes after your final sauna round
Take a shower—start warm and gradually cool down
Drink at least 500ml of water to rehydrate
Eat something light if you're hungry
Don't rush back to intense activity
Enjoy the relaxed, calm feeling—it can last for hours
Go at a quiet time. Weekday mornings or afternoons tend to be less busy, giving you space to find your feet without feeling self-conscious.
Don't compare yourself to others. Some people stay in for 20+ minutes. That doesn't mean you should. Everyone's tolerance is different.
Embrace the experience. Try not to watch the clock constantly. Focus on your breathing and how your body feels.
Plan to return. Your first session might feel short, and that's fine. The benefits of sauna come with regular use over time.
Mild light-headedness can occur, especially on your first visit. This is a sign to exit, cool down, and hydrate. It becomes less common as you build tolerance.
Some people take longer to start sweating, especially if they're not well-hydrated. Stay hydrated and give it time—sweating will come with regular use.
On your first visit, focus on the sauna itself. Once you're comfortable with that, you can start experimenting with cold water immersion.
Armed with this knowledge, you're prepared for a great first sauna experience. Remember: start slowly, listen to your body, and don't be afraid to exit whenever you need to. The goal is relaxation and wellness, not endurance. Enjoy your first session, and welcome to the wonderful world of sauna bathing!
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