How to Use a Sauna for the First Time: The Ultimate Starter Guide

People who use saunas just 2-3 times weekly can reduce their cardiovascular mortality by around 27%, according to research from Mayo Clinic. Even more impressive? Those hitting the sauna 4-7 times per week see cardiovascular disease risk drop by roughly 50%. But here’s the thing: none of those benefits matter if you walk into your first unprepared and walk out dizzy, uncomfortable, and swearing off saunas forever.

In this guide, we’ll cover how to use a sauna for the first time. That means everything you need for a safe, enjoyable first sauna experience. We’ll cover:

• The exact preparation steps you need to take 24 hours before
• A minute-by-minute breakdown of what to expect during your first 10 minutes
• The 10 mistakes that trip up almost every beginner (and the simple fixes)

Table of Contents

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2. 1Why First-Timers Love Saunas (The Science-Backed Benefits)
3. 2The 24-Hour Preparation Checklist
4. 3Your First Session: Step-by-Step Safety Guide
5. 4The 10 Biggest First-Timer Mistakes (And Simple Fixes)
6. 5Post-Sauna Recovery: The Critical Cool-Down Protocol
7. 6Choosing the Right Sauna Type for Your First Experience
8. 7Building Your Sauna Routine: The First 8 Weeks
9. 8Your First Sauna Session Awaits
10. 9Frequently Asked Questions

Why First-Timers Love Saunas (The Science-Backed Benefits)

Before we get into the how-to, let’s talk about the why. Because when you understand what saunas actually do for your body, the preparation steps start making a lot more sense.

Heart Health and Longevity Benefits

The cardiovascular benefits of regular sauna use are pretty remarkable. Finnish studies tracking thousands of people over 20+ years found that frequent sauna users had a 50% lower risk of fatal cardiovascular events. Research published in the Journal of Applied Physiology found that combining sauna sessions with exercise produces significantly better blood pressure improvements than exercise alone.

Even moderate use (2-3 times per week) shows meaningful improvements in arterial compliance, resting heart rate, blood pressure, and cholesterol levels.

Mental Wellness and Immediate Benefits

Sauna sessions don’t just bring physical benefits, they can also boost your mood. The heat triggers endorphin release while forcing you to slow down and be present. Regular sauna users also consistently report better sleep quality, reduced muscle soreness, lower stress levels, and relief from minor aches and joint pain.

If you’re weighing your wellness options, check out our comparison of sauna vs hot tub health benefits to see which suits your needs.

Here’s what matters for your first session: all these benefits require proper technique. Rushing in without preparation won’t make you healthier faster. It’ll just make you miserable.

The 24-Hour Preparation Checklist

It might sound extreme, but we recommend thinking ahead when planning for your first sauna session—we’re talking 24 hours. After all, most first-time sauna disasters happen before anyone even steps inside.

Hydration Protocol (Start Early)

You’ll sweat roughly a pint of fluid during a typical session. If you show up already dehydrated, you’re setting yourself up for headaches and dizziness.

• 2-4 hours before your session: Drink 16-24 ounces of water steadily over those hours.
• What to avoid: Skip alcohol entirely. It lowers blood pressure and impairs temperature regulation. Excessive caffeine can also dehydrate you.
• The test: Your urine should be pale yellow. Many beginners think they can just chug water right before. That doesn’t work. Your body needs time to absorb and distribute that fluid.

Food Timing That Matters

What you eat—and when you eat it—makes a difference in your first sauna session too. 

• The 2-3 hour rule: Don’t eat heavy meals within 2-3 hours of your session. When you’re in the heat, your body redirects blood flow to your skin. If you’ve just eaten, your digestive system is competing for that blood flow. The result? Nausea or cramping.
• The 1-hour sweet spot: Light snacks are fine about an hour before. Think fruit, nuts, yogurt, or a banana.

Medical Clearance: When to See Your Doctor First

Saunas aren’t dangerous for most healthy adults. But certain conditions require a conversation with your doctor before your first session.

Definitely talk to your doctor if you have:

• Any cardiovascular disease or heart problems
• High or low blood pressure (especially if uncontrolled)
• Recent heart attack
• Kidney disease
• Pregnancy or trying to conceive
• Medication considerations: Some medications affect temperature regulation or cause drowsiness. Blood pressure medications, diuretics, and sedatives all need medical review.
• Age factors: Children under 4 shouldn’t use saunas. Seniors should start extra cautiously with lower temperatures and shorter durations. 

What to Pack

No matter where your first sauna session takes place, make sure you bring the right gear along. 

Those essentials include:

• Large sauna towel (at least 2 meters long)
• Water bottle (room temperature water is best)
• Shower sandals
• Extra hand towel for drying off
• Light, breathable clothing for after

Make sure you leave jewelry (metal heats up), electronics (heat damages them), perfume (intensifies in heat), and makeup behind.

Your First Session: Step-by-Step Safety Guide

So you’ve got the lowdown on the lead-up, but what about the actual session? Here’s what you should know. 

Before You Enter (Pre-Session Ritual)

• Step 1: Shower thoroughly. Use soap, scrub well, and rinse completely. Clean, soap-free skin sweats more efficiently. If you’re curious about proper protocols, our guide on Finnish sauna etiquette covers these traditions in detail.
• Step 2: Dry completely. Water droplets on your skin delay the sweating process.
• Step 3: Remove everything. Jewelry, watches, rings, earrings.
• Step 4: Use the bathroom. Trust me on this one.

Choosing Your Position

Heat rises, so upper benches are significantly hotter than lower ones. For your first time: Sit on the LOWER bench. This gives you a gentler introduction (120-140°F). Upper benches can reach 180-195°F and aren’t a good idea for first-timers.

The First 10 Minutes: A Breakdown

Most sauna sessions last 10 to 20 minutes, and for your first time it’s best to keep that time on the briefer side. 

Minutes 1-2: The adjustment phase

Everything feels warm but manageable. You might not be sweating yet. Your heart rate starts increasing slightly. Focus on breathing normally.

Minutes 3-7: Prime sweating begins

Now you’re really sweating. Your skin feels hot, sweat is dripping, and you’re heating up from the inside out. This is what you came for.

Minutes 8-10: Check in with your body

You’ve been in long enough to get the benefits. For your first time, 10 minutes maximum is the smart play..

Warning Signs to Exit IMMEDIATELY

As a hard rule for beginners, keep the first session to 5-10 minutes total. If you’re heat-sensitive, start with just 5-7 minutes. Leave right away if you experience:

• Dizziness, lightheadedness, or feeling faint
• Nausea or chest discomfort
• Headache or irregular heartbeat
• Extreme anxiety or confusion

These aren’t normal. Get out, cool down gradually, and drink water. Better to leave early than push through discomfort.

The Safe Exit Technique: The Final Two Minutes

Sit upright if you’ve been lying down. Move your legs and feet gently. This helps prepare your circulatory system for the change in position and prevents dizziness.

Then, exit slowly. Stand slowly, take a second to make sure you feel stable, then walk out calmly.

The 10 Biggest First-Timer Mistakes (And Simple Fixes)

Some people get a little nervous about their first sauna session. That’s understandable, but with a little guidance you can avoid these common mistakes and ease any jitters. 

1. Skipping pre-hydration → Start hydrating 2-4 hours before

2. Eating too close to session time → Keep a 2-3 hour buffer after heavy meals

3. Forgetting to shower first → Make it non-negotiable

4. Staying way too long → Strict 10-minute maximum for first-timers

5. Starting on the hot upper benches → Always begin on the lower bench

6. Ignoring your body’s warnings → Exit at the first sign of discomfort

7. Jumping into ice-cold water immediately → Gradual cooling only (save cold plunges for later)

8. Not rehydrating after → Drink 16-24 ounces immediately

9. Rushing back to activities → Rest 15-30 minutes before resuming normal activities

10. Bringing phone/electronics inside → Heat damages devices, ruins relaxation

Post-Sauna Recovery: The Critical Cool-Down Protocol

What you do after leaving the sauna is just as important as what happens inside.

The Gradual Cooling Process (NEVER Skip This)

Your body temperature is elevated. Cooling down properly helps your body transition back without shocking your system.

• Step 1: Fresh air phase (2-3 minutes): Walk outside or into a cooler room. Let your body start cooling naturally.
• Step 2: Cool shower (start with extremities): Start the water cool (not cold). Begin with your feet and lower legs. Gradually work up to your thighs, then torso. Save your head for last. This order helps your blood pressure adjust gradually.
• Step 3: Gradual temperature adjustment: You can make the water cooler as you go, but don’t jump straight into ice-cold.

What about cold plunges? They’re not for beginners. That level of temperature shock requires cardiovascular conditioning. When you’re ready to explore that combination, our article on the benefits of cold plunge and sauna explains the proper protocols.

Rehydration Strategy

You just sweated out roughly 16-24 ounces of fluid, which means you’ll want to focus on rehydrating for the next few hours. 

• Immediately after: Drink 16-24 ounces of water.
• Over the next hour: Continue drinking, aiming for another 16-32 ounces.
• Electrolytes: For a single 10-minute session, plain water is fine. For multiple rounds or longer sessions, consider electrolytes or salty snacks.

The Rest Period

Rest is an important part of your sauna routine. After a session, your body temperature remains elevated, you’re likely still sweating, and your heart rate is higher than normal, so it’s essential to give yourself time to recover. 

Find a comfortable place to sit or lie down, and change into loose, breathable clothing to help your body cool down naturally. Aim to rest for at least 15 minutes—though 30 minutes is even better, especially if you’re new to sauna use. 

If you plan to do multiple rounds in the future, make sure to wait 30 to 45 minutes between sessions to allow your body to fully reset.

Choosing the Right Sauna Type for Your First Experience

Not all saunas feel the same, and knowing what you’re in for depends on which type you choose for your first session. 

Traditional Finnish Sauna

This is what most people picture. It’s a wood-lined room heated by a stove that heats up rocks. Understanding the dry vs wet sauna differences helps you know what to expect.

Temperature: 150-195°F (beginners: 120-140°F on lower benches) Humidity: Low, 10-20% Beginner-friendly rating: Moderate

Infrared Sauna

These work differently. Infrared lights directly heat your body, not the air. Our detailed guide on infrared vs traditional sauna pros and cons breaks down which type might work better for your needs.

Temperature: 100-140°F (much lower) Experience: Gentler, less intense Beginner-friendly rating: High

Steam Room Differences

While not technically a sauna, steam rooms provide a similar heat therapy experience with a completely different feel. Instead of dry heat, steam rooms use moist heat generated by a steam generator that fills the space with warm, thick humidity. The temperature is lower—typically around 110–120°F—but because the air is 100% humid, it can feel much hotter on the skin. This moisture-rich environment opens pores, promotes circulation, and can help ease congestion or respiratory discomfort.

Temperature: 110-120°F with near 100% humidity Time limits: 10-15 minutes maximum Note: Different from saunas, but offers similar benefits

Where to Try First

You’ve got options for your first sauna experience:

• Gym memberships: Often the cheapest option, lets you try without commitment.
• Day spa passes: More expensive but nicer facilities and more privacy.
• Public bathhouses: Often have staff who can guide first-timers.

If you’re considering buying a home sauna, try a few public sessions first to understand what you prefer. When you’re ready to explore home options, browse the Finnleo sauna collection for quality models. You’ll want to research how much does a home sauna cost and review our guide on the best sauna for home use. If you decide to move forward, understanding home sauna installation requirements and choosing between indoor vs outdoor saunas are important next steps.

Sauna Type	Temp Range	Humidity	Time Limit	Best For	Beginner Rating
Traditional Finnish	150-195°F (120-140°F for beginners)	10-20%	10-15 min (5-10 first time)	Those comfortable with dry heat	Moderate
Infrared	100-140°F	Very low	15-20 min (10-15 first time)	Heat-sensitive individuals	High
Steam Room	110-120°F	~100%	10-15 min max	Those who prefer humid heat	Moderate

Building Your Sauna Routine: The First 8 Weeks

One sauna session might leave you feeling great, but the real benefits come from consistent use over time. Developing a gradual, sustainable routine helps your body adjust to the heat safely and comfortably.

Weeks 1–2: Start Slow

During your first two weeks, focus on getting familiar with how your body responds to the sauna. Begin with one to two short sessions per week, lasting about 5 to 10 minutes each. Stick to the lower benches, where temperatures stay between 120–140°F, and always take breaks if you start feeling lightheaded or overheated. 

The goal at this stage isn’t endurance—it’s learning your limits and getting comfortable with the sensations of heat, humidity, and sweat.

Weeks 3–8: Progressive Building

Once you’re used to the environment, you can start gradually increasing your sauna frequency and duration. Aim for two to three sessions per week, and extend your time inside to 10–15 minutes per session as your comfort improves. 

If the lower bench feels too mild, try spending part of your session on a middle bench, where the heat intensity is higher. 

This phase is about building your heat tolerance, improving relaxation, and making sauna use a regular part of your wellness routine. Remember to hydrate well and give your body time to recover between sessions.

Long-Term Benefits (Months 3+)

After about two months, most people find their ideal rhythm and can comfortably enjoy longer, more frequent sessions. Research suggests that 2 to 4 sauna sessions per week deliver excellent health benefits, from cardiovascular improvements to reduced muscle soreness and stress. 

In fact, long-term studies from Finland show the greatest heart health benefits among those who sauna 4 to 7 times per week, though even 1 to 4 sessions monthly can make a noticeable difference. As your endurance grows, 15 to 20 minutes per session will likely feel natural. 

The key is to listen to your body—sauna bathing should feel restorative, not draining. Find the balance that leaves you feeling refreshed, relaxed, and recharged.

Your First Sauna Session Awaits

Your first sauna session is simpler than you probably thought. Hydrate a few hours ahead of time. Eat light or not at all in the 2-3 hours before. Shower thoroughly. Sit on the lower bench. Stay 5-10 minutes. Exit slowly. Cool down gradually. Rehydrate. Rest.

That’s it. That’s the foundation.

The cardiovascular benefits we mentioned at the beginning (that 27% reduction in cardiovascular disease mortality, the blood pressure improvements) all start with getting the basics right. You can’t skip to advanced practices or force faster results.

If you’re feeling nervous, that’s normal. First-time anxiety goes away after that first successful session. Remember: if you have health conditions, check with your doctor first. Otherwise, schedule your first session, follow the steps we covered, and pay attention to your body.

You might find that saunas become one of your favorite wellness practices. You’re ready for it.

Frequently Asked Questions

How long should I stay in a sauna for the first time?

Keep your first session between 5-10 minutes maximum. If you’re heat-sensitive or nervous, start with just 5 minutes. That’s plenty of time to get benefits and gauge how your body responds. You can gradually increase duration over multiple sessions as your heat tolerance builds. Experienced users might sit for 15-20 minutes or longer, but they’ve built up that tolerance over weeks or months.

What temperature is safest for beginners?

Stick to the lower benches in traditional saunas where temperatures range from 120-140°F. This is significantly cooler than the upper benches (which can hit 180-195°F) and much more manageable for first-timers.

If you’re using an infrared sauna, the whole space is typically 100-140°F, making it inherently more beginner-friendly. Never try to “tough out” a temperature that feels unbearable.

Should I shower before using a sauna?

Yes, absolutely. A thorough pre-sauna shower with soap is essential for two reasons. First, it’s basic hygiene in shared spaces. Second, clean skin without any oils, lotions, or residue sweats more efficiently. 

The oils and products on your skin create a barrier that interferes with proper sweating. Dry off completely after showering so you can start sweating more quickly once you’re in the heat.

How much water should I drink before and after a sauna?

Drink 16-24 ounces of water 2-4 hours before your session (not all at once, but steadily during that timeframe). After your session, drink another 16-24 ounces immediately, then continue drinking over the next hour. You’ll lose about a pint of fluid through sweat during a typical session, and your body needs that replaced. Signs of proper hydration include pale yellow urine and no headache or persistent thirst.

Is it normal to feel dizzy after using a sauna for the first time?

Slight lightheadedness when standing up is common, especially if you were lying down in the sauna. That’s why we recommend sitting upright for the final 2 minutes before exiting. However, significant dizziness, feeling faint, or dizziness that persists after cooling down is not normal. These are signs you either stayed too long, were dehydrated, or have an underlying issue. Exit immediately if you feel more than mild lightheadedness and cool down gradually while drinking water.