Before the sauna
Don't go into the sauna on a full or an empty stomach. A light meal an hour or two beforehand is ideal. Take off jewellery and watches, as metal heats up quickly.
Shower and dry yourself well. Dry skin sweats faster, so the body cools itself more naturally. If your feet are cold, soak them briefly in warm water – a body with cold feet takes the heat less easily.
Bring two towels: one to sit or lie on with your whole body, the other for after showering.
In the sauna
The first time, sit on a lower bench. The higher the bench, the hotter it is, because warm air rises. If there is room, lie down: that way the temperature is the same for your whole body, from head to toe.
One session lasts 8 to 15 minutes. Listen to your body, not the clock. Sit up for the last two minutes so your circulation is ready for standing, then leave slowly.
Cooling down and rest
After the sauna, first breathe fresh air for a minute or two so your lungs get oxygen. Then cool down with cold water: start the shower at the right foot and move upwards, then the left leg, the arms, and finally the body. This way the blood vessels contract gradually.
A cold plunge pool or tub is excellent, but only if you are used to it and have no heart problems. After cooling down, rest for 15 to 20 minutes, lying down and wrapped up, until your body settles. Then comes the next session. Two to three rounds are quite enough.
Types of sauna
| Type | Temperature | Humidity | How it feels |
|---|---|---|---|
| Finska (suva) | 80–100 °C | 10–20 % | Strong, dry heat; humidity only rises during an aufguss. |
| Bio sauna | 50–65 °C | 40–55 % | Milder heat with steam from the vaporizer; pleasant for beginners and longer sessions. |
| Steam room | 40–50 °C | up to 100 % | Dense steam, low temperature; good for the airways and skin. |
| Infrared cabin | 35–55 °C | niska | Radiation warms the body directly; the air stays relatively mild. |
At home, the Finnish sauna is the most common, and a heater with a vaporizer (bio function) offers both modes in the same cabin. See EOS heaters.
Why it feels good
- Relaxation and better sleep. Heat relaxes the muscles, and resting after the sauna brings most people deep, calm sleep.
- Training for the blood vessels. Alternating heat and cold makes the blood vessels widen and contract in turn.
- Muscles after exertion. Many athletes use the sauna to relax after training.
- Heart and blood vessels. Large Finnish studies link regular sauna use with a lower risk of cardiovascular disease. That is an association, not a cure, but it shows that the sauna can be part of a healthy lifestyle.
- Skin. Sweating and heat cleanse the pores, and skin looks fresher after the sauna.
When to be careful
Do not use the sauna with a fever, an acute infection or inflammation, after drinking alcohol or when you feel unwell. If you have heart disease, high or low blood pressure, a chronic illness, are pregnant or are unsure, ask your doctor first.
Sauna etiquette
- A towel under your whole body, including your feet.
- In the sauna, speak quietly or not at all.
- Ask the others before an aufguss; never pour undiluted fragrances on the stones.
- Phones stay outside the sauna; leave shaving and creams for afterwards.
- Swimwear rules differ from place to place – ask the staff.
Home sauna: maintenance
After each use, leave the door open so the cabin can dry, and wipe the benches with a damp cloth from time to time. Wall panelling and benches are never varnished. Restack the stones in the heater once a year and replace any that have cracked, because broken stones reduce airflow and strain the heating elements.
Work out how much one sauna session costs and what heater power you need on the Heater selection. Šta mora da bude iza lamperije da bi se sauna brzo grejala, pogledajte na home page.
FAQ
How often should you use a sauna?
For most healthy adults, one to three times a week, with two or three sessions per visit. The body gets used to heat gradually, so beginners should start with shorter sessions on a lower bench.
How long should you stay in the sauna?
One session usually lasts 8 to 15 minutes. There is no need to compete: when it becomes uncomfortable, leave, however long it has been.
How long does a home sauna take to heat up?
A well-insulated cabin with a heater of the right power reaches about 80 °C in 40 to 60 minutes, but this is only a guide: the time depends on the type and model of heater, the amount of stones, insulation, ventilation, starting temperature and many other factors. An outdoor sauna takes longer in winter. The calculator on the Heater selection page shows an approximate time for your cabin.
Can you use the sauna after training?
Yes, but only once your pulse has settled and you have replaced lost fluids. After a hard workout, one or two shorter sessions are enough.
Can children use the sauna?
Yes, under constant adult supervision, on a lower bench, for shorter periods and at a lower temperature. If the child has health problems, ask a paediatrician.
What should you drink after the sauna?
Water, mineral water, diluted juices or herbal tea. No alcohol before or after the sauna, as it puts extra strain on the circulation and increases dehydration.
Planning a sauna at home?
Send us the dimensions and photos of the space, and we will propose equipment and send you a quote.