Sauna sessions are an excellent way to relax and regenerate the body. They help cleanse the body of toxins, improve skin condition, support immunity and cardiovascular function, while also reducing stress and fatigue. However, to fully benefit from heat baths, it is important to know the basic rules and avoid the most common mistakes. How to use the sauna correctly so that sessions are both effective and safe? You will read about this in our article!
What are the types of saunas and what conditions prevail in them?
A sauna is a great way to relax and regenerate, with roots in Finnish tradition. How does a sauna work? It is nothing more than a heat treatment during which the body is exposed to high temperatures. Depending on the type of sauna – dry, steam, infrared, or wet – the specific conditions inside may vary. Air temperature can range from 40 to even 120 degrees Celsius, and air humidity varies from a few to even 100%.
Finnish sauna – the classic form of sauna bathing
A dry sauna, also known as a Finnish sauna or Finnish bath, is the most popular type of sauna. Its interior is made of wood, which helps maintain the appropriate thermal conditions. The central element is a stove that heats stones – they emit heat and maintain a high temperature inside. In a Finnish sauna, temperatures reach from 80 up to even 120 degrees Celsius, with very low air humidity (only 5-15%). Under the influence of high temperature, the body heats up intensely, leading to heavy sweating and natural detoxification of the body.
A characteristic feature of the dry sauna is also the seating arrangement – the benches are arranged in tiers, with slightly different conditions at each height. The highest levels have the highest temperature and lowest humidity, while lower benches offer more moderate conditions, which may be a good choice for beginners.
Infrared sauna – an alternative to the traditional sauna
Although the infrared sauna, i.e., the infrared sauna, is also wooden, instead of a stove and heated stones, it uses special infrared emitters. They emit infrared waves that penetrate deeply into the skin, warming the body from the inside rather than the air inside the cabin. Therefore, the temperature in an infrared sauna is much lower than in a dry sauna – from 40 to 60 degrees Celsius, and air humidity reaches a maximum of 25%. This makes the infrared sauna a suitable option for people who cannot tolerate extreme temperatures or have contraindications to using a Finnish sauna.
Wet sauna – a compromise between Finnish and steam saunas
The wet sauna is often confused with a steam sauna, while in reality they are two different types of saunas. Structurally, it resembles a traditional Finnish sauna – its interior is made of wood, and the central element remains a stove heating stones. However, the conditions prevailing inside differ – the temperature is about 50-70 degrees Celsius, while humidity is much higher than in a dry sauna and ranges from 20-40%.
The elevated humidity level is achieved by pouring water over the stones or using a steam generator. This makes the heat in the wet sauna feel more intense and easier to tolerate than in a Finnish sauna, where the air is exceptionally dry. An additional advantage of the wet sauna is the possibility of aromatherapy. Adding natural essential oils to the water can enrich the session with relaxing, stimulating, or cleansing effects – depending on the chosen scent.
Steam sauna – deep relaxation in a steamy environment
The steam sauna, also called a steam bath or Roman bath, is one of the gentlest forms of heat baths, ideal for people who prefer lower temperatures and high humidity. Although sometimes confused with a wet sauna, it differs in both the materials used for construction and the conditions inside. Unlike traditional saunas made of wood, the steam sauna interior is covered with ceramic or mosaic, which helps maintain a high level of humidity.
The temperature in a steam bath usually ranges from 40 to 60 degrees Celsius, but thanks to humidity reaching even 100%, the felt heat is intense and enveloping. Dense steam rising in the air positively affects the respiratory tract, moisturizing it and supporting its cleansing. It is also an excellent form of skin care – high humidity helps open pores, making the skin more hydrated and cleansed.
How to use the sauna correctly? A step-by-step guide
To enjoy all the benefits of the sauna while ensuring your safety, you should follow a few basic rules. How to prepare for a session and how to use a dry sauna?
Step 1: Preparation for sauna bathing
Before entering the sauna, take a shower to cleanse the skin and prepare the body for the high temperature. Then thoroughly dry your body – dry skin transfers heat better and sweats more intensely, which enhances the effects of the session.
Step 2: Proper use of the sauna
When entering the sauna, take a towel with you and spread it under your entire body, including your feet – this is not only a matter of hygiene but also comfort during sauna bathing. Usually, a single session in the sauna lasts from 8 to 12 minutes, but if you are just beginning your sauna experience, you can shorten this time, gradually getting your body used to the high temperature.
Step 3: Cooling the body after the session
After leaving the sauna, cool your body down. Start from your feet and gradually move toward your heart – you can do this under a shower, immerse yourself in a cold bath, or go outside for fresh air, which aligns with Finnish tradition.
Step 4: Rest and hydration
After each session, rest for about 30 minutes, allowing your body to gradually balance its temperature. Don't forget to replenish fluids – sauna bathing causes intense sweating, so proper hydration is essential to maintain balance.
Step 5: Repeat the cycle
To fully benefit from the beneficial properties of the sauna, it is worth repeating the entire cycle 2-3 times. Adjust the number of sessions and their length to your abilities and how you feel – sauna bathing should be a pleasure, not a challenge.
What distinguishes using a Finnish sauna from other types of saunas?
- A single stay in an infrared sauna can last even half an hour – but remember to always adjust the session length to your capabilities.
- In a steam sauna, a towel is not needed – so you don't have to take one with you.
- After entering and before leaving the steam bath, rinse the seat and the space under your feet with water.
- A session in the Roman bath can last up to 20 minutes – however, again, the time spent in the sauna should be adapted to how accustomed your body is to sauna bathing.
What else should you remember when using a sauna?
There are a few universal sauna rules that you should remember before and during sessions in most saunas.
- Remove jewelry and watch. Before starting the session, be sure to remove all metal items – watches, earrings, rings, or necklaces. High temperatures cause metal to heat up quickly, which can lead to painful burns.
- Stay calm before the session. The sauna is not a place to enter under strong emotions or stress. If you feel nervous or anxious, try to calm your breathing and rest for a moment. Otherwise, a sudden increase in blood pressure may lead to fainting.
- Do not enter the sauna hungry or full. A session on an empty stomach may cause weakness and dizziness, while after a heavy meal, the body's focus on digestion may disrupt temperature regulation. It is best to go to the sauna about an hour after eating, when the body has digested the meal.
Wondering if you need to enter the sauna naked? It is worth knowing that the appropriate sauna attire is... no attire. In traditional saunas, nudity is required because swimwear can hinder proper heat circulation and cause discomfort. However, if you do not feel comfortable, you can wrap yourself in a towel. It is advisable to remember a second towel for sitting and foot support to maintain hygiene and comfort.
Following these rules will allow you to fully enjoy sauna bathing – both in terms of relaxation and health benefits.