a beginner's guide to sauna: your first session

sauna 101
Written By antonia mijatovic

If you've never been in a sauna before, it's natural to have questions. How hot will it be? How long should you stay? What should you bring?

Sauna has been practiced for thousands of years across cultures, and while the experience can feel intense at first, it's also deeply rewarding. With a little preparation and some basic knowledge, your first session can be comfortable, safe, and genuinely enjoyable. This guide will walk you through everything you need to know.

preparing for your first session

A good sauna experience starts before you even open the door. Taking a few simple steps beforehand will help your body respond well to the heat and ensure you get the most out of your time.

hydration matters

You're going to sweat—quite a bit. To prepare, drink at least two to three glasses of water in the hour before your session. Bring a water bottle with you to sip on between rounds. Avoid coffee or alcohol beforehand, as both can dehydrate you and make the heat harder to tolerate.

time your meals right

Entering a sauna on a full stomach can be uncomfortable. Your body will be working to digest food while also managing the heat, which isn't ideal. Try to avoid heavy meals for two to three hours before your session. If you're hungry, a light snack like fruit or nuts about an hour beforehand works well.

what to bring

Keep it simple. Here's what you'll need:

Two towels. One to sit on in the sauna (this is essential etiquette) and one to dry off with afterward.

Appropriate clothing. Most Australian saunas require swimwear. In some countries, particularly in Scandinavia, saunas are traditionally enjoyed nude. Check the sauna's guidelines, or simply wear what makes you comfortable.

A water bottle. Hydration is key, and you'll want water on hand during your cool-down periods.

A sauna hat (optional but helpful). If you've seen people wearing hats in the sauna, there's a practical reason. The air near the ceiling can be significantly hotter than at bench level, and a sauna hat protects your head and hair from excessive heat. It also helps regulate your body temperature, allowing you to stay in longer without discomfort. Quality sauna hats are made from natural materials like Merino wool, which insulates without overheating.

Before entering, take a quick shower to rinse off any lotions, sunscreen, or sweat. This is both hygienic and helps open your pores.

your first session in the heat

The traditional sauna experience involves alternating between heat and cold. This contrast is where many of the physiological benefits come from. For your first time, we recommend starting with two heating rounds.

round 1: acclimatising

Enter the sauna and find a comfortable spot on the lower bench, where the temperature is milder. Sit on your towel and focus on breathing steadily. The heat will feel gentle at first, then gradually more intense.

Aim for 5 to 10 minutes. This is plenty for your first round. You're not trying to endure the heat—you're learning how your body responds to it. You should start to break a light sweat toward the end. If you feel uncomfortable before that, it's perfectly fine to exit.

cool down

After your first round, exit the sauna and allow your body to cool down. This phase is just as important as the heating phase. You can:

  • Take a cool or lukewarm shower

  • Sit in fresh air for 5 to 10 minutes

  • Use a cold plunge pool if available (though a cool shower is ideal for beginners)

Drink water during this time. Your heart rate will gradually slow, and you'll start to feel refreshed and calm.

round 2: enjoying the heat

Once you feel rested and ready, return to the sauna. You can stay on the lower bench or, if you're feeling confident, move to a higher bench where the heat is more intense. Aim for another 10 minutes, but listen to your body—if that feels too long, leave earlier! It’s not a competition.

During this round, you might see someone pour water over the hot stones, creating a burst of steam. This is called löyly in Finnish, and it temporarily intensifies the heat and humidity. The sensation is powerful but brief. If you’re in a public sauna, ensure you follow all instructions—some public saunas don’t allow you to pour water over the stones.

final rest and cool down

After your second round, take another cool shower and wash off thoroughly. Then find a comfortable place to sit or lie down and simply relax. Let your body's temperature return to normal naturally. Continue drinking water.

This is when you'll experience what many people describe as the "sauna glow"—a feeling of deep relaxation, mental clarity, and physical lightness. It's one of the reasons people return to the sauna again and again.

safety guidelines and ettiquite

To ensure your experience is both safe and respectful, keep these guidelines in mind.

recognise warning signs — listen to your body

If at any point you feel unwell—dizzy, nauseous, or just uncomfortable—exit the sauna and cool down. There's no prize for staying in. Your body knows what it needs.

When to avoid the sauna: skip your session if you're feeling unwell, have a fever, or have consumed alcohol. These conditions can make the heat dangerous.

basic sauna etiquette

Respecting the space and other users is straightforward:

do

  • Shower before entering

  • Always sit on a towel

  • Enter and exit calmly

  • Respect the quiet atmosphere

don't

  • Wear shoes inside the sauna

  • Have loud conversations

  • Pour water on the stones without checking with others first

  • Bring your phone into the sauna

what’s next?

You've completed your first sauna session. The hard part is over. Now comes the easy part: going back. Most people find that after the first time, the heat becomes less intimidating and more inviting. Give it a few more visits before deciding if sauna is for you—the benefits tend to reveal themselves slowly.

antonia mijatovic
Previous

FELT. care guide: how to wash and maintain your Merino wool sauna hat
Next

the benefits of a sauna hat: the simple yet essential addition to your sauna