The Best Sauna Routine for Beginners (Step by Step)
A proper sauna routine is not complicated, but getting it right from the start makes every subsequent session better. Here is the ideal beginner routine, backed by Nordic tradition and modern research.
A good sauna routine follows a clear, repeatable structure that gets better with each visit as your body adapts and your understanding deepens. There is nothing complicated about it — but having a clear framework for your first few sessions makes the experience significantly more rewarding and the health benefits more accessible.
Here is the complete beginner routine.
Before You Arrive
Hydrate well before your session. Drink 500ml–750ml of water in the hour before your sauna visit. You will lose significant fluid through sweating — starting well-hydrated reduces fatigue and dizziness.
Avoid a heavy meal. Eating a large meal 1–2 hours before sauna is uncomfortable and reduces the quality of the experience. A light snack (fruit, a small portion of yogurt) is fine. A full dinner is not.
Avoid alcohol completely. Alcohol and sauna is a genuinely dangerous combination due to the combined cardiovascular stress and impaired judgment. This rule is not negotiable.
Wear or bring appropriate clothing. Check the venue's dress code. If swimwear is required, wear it or bring it. Always bring a towel.
Step 1: Shower (5 minutes)
Shower thoroughly before entering the sauna. Use soap or body wash. This is hygiene and courtesy. Most venues have a shower area specifically for this purpose, separate from post-session showering.
Rinse off completely and dry partially — going into the sauna dripping wet slightly impedes the initial sweating response.
Step 2: Enter the Sauna (8–10 minutes, lower bench)
For your first round, sit on the lower bench where temperatures are typically 70–80°C — hot enough to induce sweating and a cardiovascular response, but manageable for a first-timer.
Spread your towel on the bench before sitting. Do not sit directly on wood.
Breathe slowly and through your nose. The first two minutes feel intense. After this, the heat becomes more enveloping and the muscles begin to relax.
Stay 8 to 10 minutes for your first round. Resist the urge to leave immediately and the urge to prove something by staying longer than is comfortable.
If you feel nauseous, dizzy, or experience a rapidly escalating heartbeat that feels uncomfortable — leave immediately. These are signals to respect, not override.
Step 3: Cool Down (3–5 minutes minimum)
Exit the sauna calmly and cool down. Options:
