How to Use a Sauna (Step-by-Step Guide for Best Results)

Using a sauna isn’t complicated—but there is a right way to do it if you want to get the most out of each session.

Whether you’re using a traditional sauna or an infrared model at home, a few simple adjustments can make a big difference in how you feel during and after your session.

Below is a straightforward, step-by-step guide based on what actually works in real-world use.

Step-by-Step: How to Use a Sauna Properly

1. Start Hydrated

Make sure you’re well hydrated before stepping into the sauna. You’ll be sweating a lot, and starting dehydrated can make the session uncomfortable or even unsafe. Drink plenty of water before, during, and afterwards.

2. Set the Right Temperature

The ideal temperature depends on the type of sauna:

• Traditional sauna: ~150–185°F
• Infrared sauna: ~110–140°F

Infrared saunas feel different than traditional ones, so don’t compare them directly by temperature alone. Learn more about sauna temperature here.

3. Keep Sessions Short (Especially at First)

If you’re new to saunas, start with shorter sessions:

• Beginners: 10–15 minutes
• Experienced users: 20–30 minutes

You can always build up over time, but there’s no benefit to overdoing it early on. Here's more info on how long you should stay in sauna.

4. Sit or Lie Comfortably

Sit upright or lie down depending on your space. In a traditional sauna, higher benches are hotter, while lower benches are cooler.

In infrared saunas, heat is more direct, so positioning matters a bit less—but comfort still matters.

5. Listen to Your Body

This is one of the most important parts.

If you feel:

• lightheaded
• dizzy
• overly uncomfortable

…step out immediately.

Sauna use should feel relaxing—not like something you need to push through.

6. Cool Down Gradually

After your session, allow your body to cool down naturally. Some people like a cool shower, but it’s not required.

Give your body a few minutes to adjust before jumping back into normal activity.

7. Rehydrate After Your Session

Drink water after your session to replace lost fluids.

This is especially important if you’re doing longer sessions or using the sauna regularly.

Infrared vs Traditional Sauna Usage (Important Difference)

One thing that confuses a lot of people is that infrared saunas operate at lower temperatures but can still feel just as intense.

• Traditional saunas heat the air
• Infrared saunas heat your body directly

That’s why a 130°F infrared session can feel comparable to a much hotter traditional sauna. Read more about traditional vs. infrared sauna.

Common Sauna Mistakes to Avoid

Even though sauna use is simple, there are a few common mistakes that can reduce the benefits or make sessions less comfortable:

• Staying in too long, especially as a beginner
• Not drinking enough water before or after
• Comparing infrared temps directly to traditional
• Expecting instant results from one session
• Using the sauna inconsistently

How Often Should You Use a Sauna?

For most people:

• 2–4 times per week is a good starting point
• Daily use is fine if you’re comfortable and hydrated

Consistency matters more than intensity. Take a look at our Sauna Every Day article

Using a Sauna at Home vs Gym

If you’re using a sauna at home, the experience is a bit different:

• More control over temperature and timing
• Easier to stay consistent
• No need to rush sessions

If you’re considering a home setup, see our guide to the best infrared saunas for home use.

Final Thoughts

Using a sauna properly really comes down to consistency, comfort, and listening to your body.

You don’t need extreme temperatures or long sessions to get results. In fact, shorter, more consistent sessions tend to be more effective—and much easier to stick with over time.

The biggest difference between people who benefit from sauna use and those who don’t isn’t the type of sauna they use—it’s how regularly they use it. Whether it’s a few times per week or part of your daily routine, building it into your schedule is what really makes the impact.

It’s also worth remembering that different sauna types will feel different. Infrared saunas tend to be more gradual and comfortable, while traditional saunas are more intense upfront. Neither is necessarily better—it just comes down to personal preference and what you’re more likely to use consistently.

If you’re using a sauna at home, you have the added advantage of controlling your environment, timing, and frequency, which makes it much easier to build a routine that works long-term.

At the end of the day, the “best” way to use a sauna is the one that you’ll actually stick with—comfortably, consistently, and without overcomplicating it.