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How to Sauna: A Complete Guide to Using and Enjoying Your Sauna

How to Sauna: A Complete Guide to Using and Enjoying Your Sauna

Welcome to the world of relaxation and rejuvenation – the sauna. In this brief guide, we’ll be exploring the basics of “How to Sauna.” From optimal temperatures to how much time should be spent inside of the sauna as well as throwing water onto the rocks and sauna mistakes to avoid.

Optimal temperatures for your health

The advantages of using a sauna are widely known, but there is one important aspect that is sometimes disregarded: The temperature at which you engage in this healing practice. Let’s dive into exploring the optimal sauna temperature for your health.

Traditional Sauna

Traditional saunas should be kept around 155 and 195 degrees Fahrenheit (70-90 degrees Celsius), according to the recommended temperature ranges. This sweet spot offers the perfect setting for the body to reap the many advantages of sauna use. 

  1.     Detoxification: ‘Traditional saunas’ higher temperatures encourage heavy sweating, which helps the body rid itself of toxins. You may experience a sense of renewal and refreshment after this cleansing process.
  1.     Improved Circulation: This temperature range’s heat promotes blood vessel dilation, which enhances circulation. Improved blood flow has been linked to improved muscle recovery and cardiovascular health.
  1.     Stress Reduction: A traditional sauna’s cozy warmth can help people relax, which lowers stress and improves mental health.

traditional sauna used with huum sauna heater

Infrared Sauna

The normal operating temperature range for infrared saunas is between 104 and 140 degrees Fahrenheit (40-60 degrees Celsius), which is slightly lower. Infrared saunas use light waves to heat the body directly, as opposed to heating the air. It’s important to remember that although they provide a distinct sauna experience, they might not be able to duplicate all the advantages of conventional saunas.


  1. Gentler Heat: For some people who find traditional saunas too strong, the lower temperature range of infrared saunas may be more comfortable. Even though it’s a milder experience, you might still feel relaxed and sweaty.
  1. Specific Health Benefits: It is thought that infrared saunas provide advantages like better skin health, pain relief, and accelerated metabolism. Research on these advantages is still being conducted though.
  1. Tailored Comfort: The lower temperature range of the infrared sauna offers an alternative for individuals looking for a milder but still beneficial experience if the intense heat of traditional saunas feels too much for them

infrared sauna harvia

The optimal time to spend inside the sauna

Within the calm environment of saunas, time has a distinct cadence.The world outside disappears as the heat envelops you and you give in to its calming force, but what is the ideal length for a sauna session, and how long is too long? Let’s dive in and find out.

Basics of Sauna Duration
  1.     Quality Over Quantity: It is more important to spend quality time in the sauna than quantity when it comes to sessions. Extended sessions are rarely as beneficial as quick regular sessions. 
  1.   Start Slow: If you’ve never taken a sauna before, start with shorter sessions and work your way up as your body gets used to it. This guarantees a pleasant experience and lessens the chance of overheating.

Traditional Saunas vs. Infrared Saunas

  1.     Traditional Saunas: Sessions lasting 15 to 20 minutes are usually advised in a traditional sauna, where temperatures vary from (155-195°F or 70-90°C) This length of time permits a thorough, cleansing sweat without taxing the body to the limit.
  1.     Infrared Saunas: Due to the lower operating temperatures (104-140°F or 40-60°C) of infrared saunas, sessions can last up to 30 minutes. The softer heat makes for a cozier, longer-lasting experience.

Listening to Your Body

  1.     Signs of Overheating: Observe the cues your body is sending you. When you experience lightheadedness, dizziness, or extreme fatigue, it’s time to leave the sauna. Drink water both before and after your workout to stay hydrated. 
  1.     Individual Tolerance: Each has a different threshold for heat. Longer sessions might be more beneficial for some people, while shorter ones might be more appropriate for others. Pay attention to your body and modify your sauna session as necessary.

Post Sauna Cooling

  1.     Cool Down Gradually: As soon as you step out of the sauna, let your body cool down naturally. A quick rest in a colder setting or a cold shower can enhance your sauna experience.
  1.     Hydrate:

    Following a sauna, hydrate to replace lost fluids. Restoring balance can be aided by drinking water or electrolyte-rich drinks.


Throwing water onto the rocks

Throwing water onto the rocks is a ritual that turns the dry warmth into a cloud of steamy euphoria in the center of the sauna culture, where heat and tradition blend. This seemingly insignificant action can enhance your sauna experience by transforming a warm space into a sensory paradise. We’ll reveal the secrets that make adding water to sauna rocks an essential component of sauna therapy.

The Essence of Sauna

 Saunas are admired for their long history as a safe place for relaxation, rest, and renewal. The foundation of this old tradition is the dry heat from heated rocks, which creates a space where the body and spirit can find comfort. The addition of water to the rocks introduces an elemental movement, enhancing the sauna’s transformative power.

The Ritual of Water on Rocks
  1.     Steamy Symphony: The sauna’s sensory experience is enhanced as water meets the sizzling rocks and turns into a steamy veil. The rise in humidity that follows provides a comforting layer that enhances the sauna experience.
  1.     Heightened Heat: The Sauna’s effects can be amplified by a brief temperature spike caused by the brief increase in humidity. As your pores open, this deepens your perspiration and encourages a cleansing sensation.

Technique matters

  1.     Moderation is Key: Water thrown onto sauna rocks is a refreshing experience, but moderation is key. Steer clear of using too much water as this could cool the sauna or produce uncomfortable steam levels
  1.     The Right Timing: Pick the right time to add the water, perhaps when you’re already comfortable, to enjoy the burst of steam to the fullest. Try different times to see what suits your preferences the most.

Benefits Beyond the Steam

  1.     Enhanced Relaxation: The sound of water hitting hot rocks creates a calming sound that adds to the sauna’s overall peaceful experience.
  1.   Aromatherapy: To create a fragrant experience, add a few drops of essential oil to the water. The aromas are carried by the steam, transforming your sauna into a unique haven of calm.

Sauna mistakes to avoid

Revealing the typical sauna mistakes to avoid. Whether you’re an experienced sauna user or a newbie, you can make sure that your sauna sessions are an enjoyable blend of relaxation and well-being by taking note of these mistakes

  • Rushing the Warm-Up

 Imagine this: the door to the sauna swings open, and you eagerly enter, ready to feel the heat. But hold on! One critical error that can be made is to rush the warm-up. Give your body enough time to adjust, letting your pores open gradually and clearing your head in anticipation of the peaceful experience that lies ahead.

  • Forgetting to Hydrate

It’s like going on a trip without a map when you enter a sauna dehydrated. Sauna sweating causes fluid loss, and dehydration can result from not drinking enough water beforehand. To make up for the water you’ve lost, drink some before, during, and after your workout, if possible.

  • Overstaying Your Welcome
Although the sauna can be a warm haven, many people make the mistake of staying inside the sauna too long. Prolonged use can cause exhaustion, dehydration, and even pain. As your body becomes more acclimated, gradually increase the duration according to the sauna type’s recommended guidelines.
  • Skipping the Pre-Cool Down

Many people make the mistake of leaving the sauna and walking straight out to the cool outdoors or straight into a cold shower. Sit in a cooler place or take a warm shower to help your body cool down gradually. The overall sauna experience is improved by this gradual change.

  • Ignoring Sauna Etiquette

Unwritten rules are common in sauna culture and breaking them can ruin the peaceful vibe. Always bring a towel to sit or lie on, respect other people’s privacy, and keep conversations to a minimum. To guarantee that everyone can enjoy the sauna in peace, keep the atmosphere calm.

  • Neglecting Post-Sauna

The benefits of a sauna extend beyond the heated walls, and neglecting post-sauna care is a mistake. Rehydrate, fuel your body with nutritious snacks and savor the relaxation’s aftereffects for a little while. This entire approach strategy optimizes the beneficial effects of your sauna visit.


It becomes important that we avoid making these typical mistakes as we use the sauna.  You can turn your sauna sessions into moments of total relaxation by adopting a mindful approach. Now that we’ve covered the dos and don’ts, let’s make sure every sauna turns into a peaceful experience.


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