How to Use a Sauna: A Simple Guide to Relaxation and Wellness

There’s something timeless about the warmth of a sauna. Whether you’ve had a long day at work, need relief from sore muscles, or simply want to unplug from the world for a while, stepping into a sauna feels like hitting the reset button. But if you’re new to it, you might wonder: How do I actually use a sauna the right way? Let’s break it down together.

At Salus Saunas, we believe that using a sauna should be an easy, enjoyable part of your wellness routine. This guide will walk you through everything from preparing your body to stepping into that soothing heat, so you can maximize every moment of your sauna experience.

Why Use a Sauna in the First Place?

Before diving into the how-to, let’s start with the why. Saunas have been used for centuries for their health and relaxation benefits. Today, more people are turning to infrared and traditional saunas for improved circulation, detoxification, muscle recovery, and stress relief.

Health Benefits of Regular Sauna Use

• Improved circulation: The heat increases blood flow, which can support heart health and deliver nutrients more efficiently throughout your body.

• Muscle recovery: After exercise, heat can help ease muscle tension and promote faster healing.

• Stress reduction: Time in a sauna is a mental reset. It encourages deep breathing and mindfulness.

• Detoxification: Sweating helps flush toxins from the body, leaving you feeling refreshed and rejuvenated.

Using a high-quality sauna, like those crafted by Salus Saunas, ensures you’re getting the most out of each session.

Step-by-Step: How to Use a Sauna the Right Way

1. Choose the Right Sauna Type for You

Before your first session, it’s important to understand the kind of sauna you’ll be using. Salus Saunas offers:

• Traditional saunas: These use a heater and stones to create a high-heat, low-humidity environment. You can pour water over the stones to generate steam.

• Infrared saunas: These use infrared heaters to warm your body directly, offering a lower-temperature experience with deep-tissue penetration.

• Hybrid saunas: These combine traditional and infrared heating technologies, giving you the flexibility to enjoy both high-heat sessions and gentler infrared therapy in one unit.

Each type has unique benefits. If you’re looking for intense heat and tradition, go for a Finnish-style sauna. Prefer a gentler warmth? Infrared might be your best fit. Want the best of both worlds? A hybrid sauna delivers versatile, customizable heat for every preference.

2. Hydrate Before You Heat

Sauna sessions can lead to significant sweating, which is great for detoxing—but not so great if you’re dehydrated. Drink a full glass of water 30 minutes before your session. Staying hydrated helps your body regulate temperature and improves the overall detox experience.

Avoid heavy meals or alcohol before your sauna time. Instead, opt for something light if you’re hungry.

3. Set the Mood

Treat your sauna time as a ritual. Dim the lights, bring a soft towel to sit on, and play calming music if your sauna setup allows. Salus Saunas are designed to offer a peaceful, private space to unwind—use it intentionally.

Leave your phone behind or switch it to Do Not Disturb mode. This is your time.

4. Begin with a Short Session

If you're new to saunas, start slow. Try a 10–15 minute session at first and work your way up.

• For traditional saunas, the temperature can reach 150–195°F.

• For infrared saunas, aim for 110–130°F.

Pay attention to how your body feels. Sweating is expected, but if you feel dizzy, lightheaded, or overheated, it’s time to step out.

5. Cool Down Afterward

Once your session is complete, allow your body to gradually return to its normal temperature. Step into a cool shower, splash cold water on your face, or simply rest in a cool environment.

Cooling down not only feels refreshing but also helps improve circulation and seals in the benefits of your session.

6. Hydrate Again and Replenish

Drink another glass of water to replenish the fluids you've lost. You can also enjoy a light, healthy snack if you're feeling hungry—think fruit, nuts, or a smoothie.

7. Repeat the Process (Optional)

Many seasoned sauna users enjoy multiple rounds. If you want to go again, let your body cool down fully, rehydrate, and step back in for another 10–15 minutes.

Over time, you’ll learn what works best for you.

Tips for the Best Sauna Experience

Listen to Your Body

Not every session needs to be intense. Some days, a short sweat is all you need. Honor how you’re feeling and never push past discomfort.

Go Consistently

The real magic of saunas happens with regular use. Try incorporating sauna time 2–4 times a week. Your body and mind will thank you.

Use Towels Wisely

Bring two towels—one to sit on, one to wipe sweat. This keeps your sauna clean and more comfortable.

Shower Before and After

Taking a quick shower before you enter helps remove oils and dirt, which makes your sweat more effective. Afterward, rinse off to clean your skin and feel refreshed.

Don’t Overstay

More isn’t always better. Most people benefit from 15–30 minutes per session. Focus on quality over quantity.

Common Mistakes to Avoid When Using a Sauna

• Skipping hydration: Dehydration is the fastest way to ruin a good sauna session.

• Jumping into intense sessions too soon: Start slow and build up over time.

• Using your phone: Saunas are for unwinding—not scrolling.

• Wearing tight or synthetic clothing: Stick to a towel or breathable cotton.

• Not cooling down properly: Don’t underestimate the importance of this step.

The Salus Saunas Difference

We design our saunas to bring spa-level wellness into your home. Each model is crafted with high-quality materials, built for both performance and elegance. Whether you prefer a sleek indoor infrared unit or a rustic outdoor barrel sauna, Salus Saunas has a setup that fits your lifestyle.

When you invest in your own sauna, you’re not just buying a product—you’re creating space for health, reflection, and renewal. Our commitment is to make that experience as seamless and enjoyable as possible.

FAQs

1. Can I use a sauna every day?

Yes, using a sauna daily is generally safe for healthy individuals and can actually enhance wellness routines. However, the key is moderation. Daily sauna use can support detoxification, promote relaxation, and improve cardiovascular health, especially when sessions are kept between 15 to 30 minutes. If you’re just starting out, begin with fewer sessions per week and gradually increase frequency as your body adapts.

2. What should I wear in a sauna?

For the best sauna experience, it’s recommended to wear a towel or loose, breathable cotton clothing. Tight-fitting or synthetic fabrics can trap heat and prevent the skin from properly sweating. Going nude is also acceptable in private home saunas, as long as hygiene is maintained with a towel barrier between your body and the bench.

3. How long should I stay in a sauna?

The optimal time to spend in a sauna varies by individual and sauna type. Most users benefit from 15 to 30 minutes per session. Infrared saunas may allow for slightly longer sessions due to lower ambient temperatures, while traditional saunas are typically more intense. Always listen to your body and exit the sauna if you feel lightheaded or uncomfortable.

4. Can I use a sauna after a workout?

Absolutely. A sauna session after exercise can support muscle recovery, reduce lactic acid buildup, and promote relaxation. The heat helps dilate blood vessels, enhancing circulation and aiding in the transport of oxygen and nutrients to tired muscles. Just be sure to hydrate before and after to replace fluids lost through sweat.

5. Is it safe to use a sauna when sick?

Using a sauna during the early stages of a cold or mild illness may help open nasal passages and induce sweating, which some people find beneficial. However, if you have a fever, flu, or feel severely fatigued, it’s best to skip the sauna until you’re feeling better. Always consult with your doctor if unsure.

6. What is the best time of day to use a sauna?

There’s no universally “best” time, but many users find early mornings or evenings most beneficial. A morning sauna session can stimulate circulation and energize your day, while an evening session helps you unwind and sleep better. Align sauna time with your wellness goals—energy, detox, or relaxation.

7. Can a sauna help with weight loss?

While a sauna should not replace exercise or healthy eating, it can complement weight loss efforts. Saunas temporarily increase your heart rate and core temperature, mimicking the effects of mild cardio. They also support detoxification and reduce water retention, which can contribute to feeling lighter and more energized.

8. How do I clean and maintain my home sauna?

Proper maintenance is essential for both hygiene and longevity. Wipe down benches and walls with a natural wood-safe cleaner after each use. Keep a towel under you during sessions to reduce sweat on surfaces. For deeper cleaning, vacuum or sweep floors weekly, and inspect heaters or infrared panels regularly.

9. Can I use a sauna with high blood pressure?

People with high blood pressure should consult their doctor before using a sauna, but many studies suggest that moderate sauna use can be beneficial. Regular sessions may improve vascular function and reduce resting blood pressure over time. Infrared saunas, due to their milder heat, are often preferred by individuals with cardiovascular concerns.

Step In and Unwind

Using a sauna is one of the simplest, most satisfying ways to care for your body and mind. From improving circulation to giving you a mental break, the benefits are vast. And with a sauna from Salus Saunas, you're getting the highest quality experience right in the comfort of your own space.

Ready to take the next step in your wellness journey? Have questions or need personalized recommendations? Our team is here to help. Contact us through our website or call us directly—we’d love to guide you toward the perfect sauna experience.