14 Sauna Tips I Wish Someone Told Me Before My First Session
Trying a new experience like a mobile, wood-fired sauna can come with some uncertainty. Sometimes, it feels like there are a bunch of unwritten rules that everyone else somehow already knows. Luckily, you don’t need to be an expert or have a perfectly dialed routine to get the benefits of sauna, you just need a basic understanding of how to approach it. I’ve put together these tips to help you feel more comfortable in your first session so you can relax, enjoy the experience, and get the most out of your time in the sauna.
Begin hydrating well before your session
It’s ideal to show up to the sauna hydrated. Otherwise, it might feel like you’re trying to play catch-up throughout your session. If possible, start drinking water the day before, as well as in the hours leading up to your session. If you wait until you’re already thirsty, you’re behind the curve. It’s kinda like pre-gaming…but with water.
Start on the lower bench
The lower bench is the beginner’s introduction to the sauna. Heat rises, so it’s a bit cooler down there than up top. Starting low lets your body ease into the heat if it’s not something you’re used to. You can always move up later. At Evergreen Sauna, we have a stool that sits even lower than the lower bench that you’re welcome to use as well.
Don’t try to match what others are doing
Sauna is not a competition; but if you’re like me, you might have a slight competitive urge to stay in the sauna as long as someone else. As someone who has spent a lot of time with Scandinavians and Eastern Europeans, I promise you this is a losing battle. Just because they look like they were born in a sauna (and may actually have been) doesn’t mean you need to prove anything by trying to outlast them. Listen to your body, step out when you need to, and remember that a good sauna session isn’t about winning, it’s about feeling better when you leave than when you walked in.
Let yourself completely cool down between rounds
The most common mistake that I see beginners make at the sauna is not giving themselves enough time to properly cool down between rounds. The benefits from contrasting hot and cold in a session come from your body trying to cool itself while in the sauna (like sweating) and when trying to warm itself back up when exposed to cold.
Cold plunging
Most people can imagine themselves sitting in a nice warm sauna, but can’t see themselves plunging into cold water.
I promise that you can do it.
Not only that, I promise that over time you will learn to love cold plunging as much, if not more, than the sauna itself.
In a normal session, you’ll do about 3-4 cycles between hot and cold. If you’re feeling hesitant about the cold plunge portion, here’s what I suggest:
Round 1: get into the water up to your knees. After a few moments, you’ll realize that your body adapts pretty quickly.
Round 2: go up to your belly button this time. You already know that you’ll adapt, this time is about reinforcing that idea.
Round 3+: As you walk into the water, focus on your breathing and do not slow down. Once the water is up to your waist, plunge all the way up to your neck or put your head completely underwater (if you’re not concerned about your hair getting wet).
Look at you. You’re a cold plunger now.
Don’t be afraid to sweat
During a sauna session, you will sweat. A lot. This is good. It means you have a working body. In fact, it would be weird if you didn’t sweat in the sauna. Sweating is one reason why we sit on a towel in the sauna. Also, if you’re worried about sweat, the sauna is cleaned between sessions.
Pay attention to your body
When you walk into a sauna, your heart rate may rise for a bit, but don’t worry, thats a normal response to the heat. When in doubt, focus on your breathing and settle in. If you feel great, stay a little longer. If you feel dizzy, lightheaded, or just “done,” step out and cool down. There’s no prize for pushing through discomfort.
Lie down, stay a while
If there’s space in the sauna, don’t be afraid to lie down. Your body will heat up more evenly and it’s very relaxing.
Let conversations come and go naturally
Some sauna sessions are full of great conversations, and some are quiet and peaceful. Both are natural. Even if you’re with friends, quiet moments can be just as good as conversation. Let your mind wander.
Unplug for a bit
How many places in your life right now require you to sit in one spot, no phone, and just talk to the people you’re with? I encourage you to take the opportunity to disconnect and not check your phone during a session.
Build up your tolerance
Your first sauna session might feel intense, and that’s normal. Like most things, your body adapts with practice. Over time you’ll probably stay in longer and feel more comfortable in the heat. Think of it as training, but the kind where you mostly sit and relax.
Replenish your electrolytes
When you sweat, you’re losing more than just water. Taking some electrolytes after a sauna session will help you feel much better later. This can be as simple as an electrolyte packet mixed with water, sports drink, or salty snacks. Your future self will appreciate it.
Be bold, end on cold
I always encourage people to end their session on a quick cold plunge. The key here is making it a quick one. If you plunge for too long at the end of your session, it might be tougher to warm up without the sauna.
When you allow your body to warm itself naturally, you train thermoregulation, boost circulation, and get a metabolic boost that will carry with you through the rest of the day.
Don’t try to over optimize
You may have seen videos that talk about the specific benefits you get from being in the sauna X minutes at X degrees. After that, you need cold exposure for X number of minutes. While there is some truth to some of these claims, my general rule of thumb for beginners is to find the edge of your comfort level and push past that just slightly. When you’re focusing too hard on metrics, it’s easy to miss the whole point of the sauna: to reset yourself.
At the end of the day, sauna doesn’t need to be complicated. Drink some water, listen to your body, move between hot and cold a few times, and give yourself permission to slow down for a while. Over time, you’ll start to find your own rhythm and preferences, and the whole experience will feel more natural. The most important thing is that you leave feeling better than when you arrived. If that happens, you’re doing it right.
Ready to book your first session?