How To Use A Sauna Safely (with Pictures) - WikiHow

Home » How To Use A Sauna » How To Use A Sauna Safely (with Pictures) - WikiHow

Maybe your like

Skip to ContentQuizzes
  • Home
  • Random
  • Browse Articles
  • Quizzes & Games
  • All QuizzesHot
  • Love Quizzes
  • Personality Quizzes
  • Fun Games
  • Dating Simulator
  • Learn Something New
  • Forums
  • Courses
  • Happiness Hub
  • Explore More
  • Support wikiHow
  • About wikiHow
  • Log in / Sign up
Terms of Use wikiHow is where trusted research and expert knowledge come together. Learn why people trust wikiHow How to Use a Sauna Safely PDF download Download Article Co-authored by Pila Xian

Last Updated: March 10, 2025 Approved

PDF download Download Article
  • Taking Proper Precautions
    • |
  • Staying Safe Inside
    • |
  • Establishing a Post-Sauna Routine
    • |
  • Video
    • |
  • Expert Q&A
    • |
  • Tips
    • |
  • Warnings
    • |
  • Things You'll Need
|Show more |Show less X

This article was co-authored by Pila Xian. Pila Xian is an Esthetician and Massage Therapist based in Aspen, Colorado. Pila owns and operates Heaven on Earth, a day spa that offers personalized facial and massage therapies, as well as a variety of spa services. She draws on traditions from Hawaii, Thailand, Japan, and Western massage to tailor her massages for each client. Pila has a BBA from Marymount University, a Certificate of Massage from Boulder College of Massage Therapy, and has studied in the art of Lomilomi and Ashiatsu, among other modalities. Heaven on Earth has been featured in Vogue, Glossy, Aspen Sojourner, and more. wikiHow marks an article as reader-approved once it receives enough positive feedback. This article received 11 testimonials and 94% of readers who voted found it helpful, earning it our reader-approved status. This article has been viewed 630,000 times.

Saunas are a great way to unwind, relax, and warm up during cold weather. They are also a great chance to relax socially. Among many reputed health benefits, saunas are thought to be able to relieve pain, improve performance in sports, temporarily relieve cold symptoms, and reduce stress. Like many good things, however, it's important to use a sauna in moderation.

Steps

Part 1 Part 1 of 3:

Taking Proper Precautions

PDF download Download Article
  1. Step 1 Be in good health and avoid saunas if you have any high-risk medical conditions. 1 Be in good health and avoid saunas if you have any high-risk medical conditions. Saunas are considered safe for most users, but some people need to take extra precautions. Others might have to avoid saunas altogether. If you are taking medications, or have any medical conditions, ask your doctor for advice. Some illnesses, such as a cold, might benefit from a short visit. Others might get worse. You should reconsider using a sauna if:
    • You have unstable angina pectoris, poor blood pressure, abnormal heart beats, advanced heart failure, recent myocardial infarction, or severe aortic stenosis.
    • You have other high-risk medical conditions, such as: kidney disease, liver failure, or other cardiac conditions.[1]
    • You are a child, pregnant, or trying to conceive. Many places won't allow children under a certain age to use the sauna. Saunas may also affect the developing fetus, or reduce sperm count.
    • You are feeling sick, faint easily, have cramps, suffering from heat exhaustion or heat stroke.
    • You are taking medications that prevent you from sweating or cause you to overheat very quickly.
  2. Step 2 Drink two to four glasses of water before going into a sauna. 2 Drink two to four glasses of water before going into a sauna. Saunas cause the body to sweat, and thus lose water. Because of this, is vital that you stay hydrated. If you don't drink enough water before getting in, you can get dehydrated. This can lead to heat strokes, or worse. Water is the best, but isotonic drinks are also suitable.
    • Avoid drinking alcohol before (and during) using a sauna. Alcohol dehydrates the body, which can become a big problem in a sauna. If you did drink alcohol and have a hangover, wait until it is over.[2]
    Advertisement
  3. Step 3 Bring a clean, cotton towel to sit on. 3 Bring a clean, cotton towel to sit on. This will help keep you clean, as well as protect the benches from body oils. If you are going into a coed sauna, consider bringing a cotton sarong or wrap to cover yourself with. Whatever you bring into the sauna must be dry and clean.
    • Ideally, you should clean your sauna attire using water, and if needed, a little bit of white vinegar. A mild detergent intended for baby clothes is also a good substitute.
  4. Step 4 Do not wear anything dirty or tight-fitting to a sauna, including things that you wore throughout the day. 4 Do not wear anything dirty or tight-fitting to a sauna, including things that you wore throughout the day. Clothes pick up lots of dust and dirt throughout the day. The sauna's heat will loosen this dirt, and release it into the air and onto your skin. You also should not wear tight-fitting clothes, as your skin also needs to breathe. Listed below are things that are not appropriate to bring into a sauna:
    • Clothes you wore throughout the day are bad for saunas.
    • Shoes are bad choices for the same reason as your day clothes. Shower sandals are okay to wear to the sauna, but should be taken off once you get inside, especially before you get up on the benches.
    • Sweat suits and workout clothes are bad choices, especially if you just wore them to a workout.
    • Sauna suits made out of PVC are dangerous. They keep the skin from breathing, and can actually melt in the sauna. The high temperatures will cause them to give off toxic fumes, chemicals, and residue.
    • Old, loose-fitting swimsuits are okay, so long as they are colorfast, and contain no slimming panels or metal parts.
    • Anything that has metal on it. Saunas get hot, and metal heats up easily. If that metal is against your skin, you could end up with bad burns.
  5. Step 5 Skip on the creams, lotions, and jewelry. 5 Skip on the creams, lotions, and jewelry. Metal heats up fast in saunas, so while you might go in looking fashionable, you'll leave with painful burns. If you have any jewelry, take it off, and put it in a safe place. Do not take it into the sauna with you.[3] You also don't want to wear any creams or lotions. If they don't run with your sweat and make an oily mess, they will clog up your pores and keep your skin from breathing and sweating.
  6. Step 6 Be well-rested and don't go in after a big meal. 6 Be well-rested and don't go in after a big meal. If you just ate, wait one to two hours before heading into the sauna. This is because your body will be using a lot of energy to digest and process that food. If you just finished working out, wait until your heart rate slows down and you regain some energy. Your body will need this energy in the sauna.
    7. Advertisement
Part 2 Part 2 of 3:

Staying Safe Inside

PDF download Download Article
  1. Step 1 Bring a friend with you. 1 Bring a friend with you. Not only can a friend help you feel more relaxed, but they can help you if something goes wrong. If you go into a sauna alone and pass out, no one will be there to help you. A friend can help you in such a situation, and get you to safety.[4]
  2. Step 2 Read the instructions... 2 Read the instructions to the sauna that you're using. Each sauna will have slightly different instructions, so it is best to review them and not make assumptions. Most saunas will carry their own, specific health guidelines and warnings. If you are going to a public sauna, the instructions will be posted on the wall. If you don't see any instructions, ask the person in charge of caring for the sauna for more information.
  3. Step 3 Use a lower temperature, especially if you are new to using saunas. 3 Use a lower temperature, especially if you are new to using saunas.[5] The maximum allowed temperature in Canada and the United States is 194°F (90°C).[6] Some European countries allow much higher temperatures, which can be unsafe, especially after longer periods of time.
    • If the temperature feels too hot, ask that it be turned down, or keep out.
  4. Step 4 Limit your experience to 15 to 20 minutes at the most. 4 Limit your experience to 15 to 20 minutes at the most. It's okay to get out sooner if you start to feel uncomfortable. The human body is not made to withstand such high temperatures for long periods of time.
  5. Step 5 Get out immediately if you start to feel dizzy, nauseous, or lightheaded. 5 Get out immediately if you start to feel dizzy, nauseous, or lightheaded. Don't try to suck it up and deal with it, or stick it out. Proving your endurance is not worth passing out in a sauna, which can be very dangerous.[7] Headaches, nausea, dizziness, and lightheadedness are all signs that something is not right. You should take these signs your body is giving you very seriously, and get out.
    6. Advertisement
Part 3 Part 3 of 3:

Establishing a Post-Sauna Routine

PDF download Download Article
  1. Step 1 Cool down slowly after the sauna. 1 Cool down slowly after the sauna. Some people like to have a warm shower before getting dressed after a sauna. Other people like to jump into a cold pool or shower right afterwards to stimulate their body. While this can be invigorating, it can send your body into shock, and it not a good idea, especially for those with heart problems.
  2. Step 2 Rest for at least ten minutes after getting out of a sauna. 2 Rest for at least ten minutes after getting out of a sauna. Don't jump straight to your next work out.[8] Instead, find a cool place where you can sit still or lay down. This will give your body some time to recuperate and your heart rate to slow down.
  3. Step 3 Follow up with a shower, but skip on the soap. 3 Follow up with a shower, but skip on the soap. Start off using warm water. Once the sweat is all gone, lower the temperature to a pleasantly cool one. This will help your body cool down further.
    • If you must use soap, go for a mild, natural soap. Saunas cause your pores to open up, and harsh soaps can irritate your skin.
  4. Step 4 Drink two to four glasses of water after getting out of the sauna. 4 Drink two to four glasses of water after getting out of the sauna.[9] Your body loses a lot of water through sweating, so you will need to replenish that water quickly.
  5. Step 5 Consider eating a salty snack after leaving the sauna. 5 Consider eating a salty snack after leaving the sauna. This is especially important if you happen to sweat a lot.[10] Pretzels or salty crackers would be ideal, so long as they don't contain too many fats. These salty snacks will help restore any sodium you lost in the sauna. Other foods that are good post-sauna (that go well with pretzels or salty crackers) include:[11]
    • Cheese, which will restore protein.
    • Fresh fruits, such as apples, which will restore any vitamins and fiber.
  6. Step 6 Keep your sauna clean to prevent the buildup and spread of bacteria. 6 Keep your sauna clean to prevent the buildup and spread of bacteria. If you have a personal sauna and use it regularly, you'll want to clean it once a week using a natural cleaning product, such as vinegar. Never use anything with chemicals. Here is what you should do:
    • Vacuum the sauna to get rid of dust, hair, and dead skin cells.
    • Wipe down the benches and backrests with diluted white vinegar. This will disinfect the sauna.
    • Use baking soda on stubborn stains, especially oil-based ones.
    7. Advertisement

Video

Expert Q&A

Search Add New Question
  • Question Are saunas good for skin health? Pila Xian Pila Xian Esthetician and Massage Therapist Pila Xian is an Esthetician and Massage Therapist based in Aspen, Colorado. Pila owns and operates Heaven on Earth, a day spa that offers personalized facial and massage therapies, as well as a variety of spa services. She draws on traditions from Hawaii, Thailand, Japan, and Western massage to tailor her massages for each client. Pila has a BBA from Marymount University, a Certificate of Massage from Boulder College of Massage Therapy, and has studied in the art of Lomilomi and Ashiatsu, among other modalities. Heaven on Earth has been featured in Vogue, Glossy, Aspen Sojourner, and more. Pila Xian Pila Xian Esthetician and Massage Therapist Expert Answer Saunas can be good for your skin, but it depends on how you use them and also your skin type. Heat from the sauna causes you to sweat, which helps open up your pores and flush out dirt, oil, and toxins. It also improves your blood circulation, which can give you a temporary glow and help your skin look more radiant. That said, if you have sensitive or dry skin, you want to be more careful because the heat can strip away moisture, which could irritate your skin if you overdo it. If you have sensitive skin, limit your time in the sauna for about 10–15 minutes and moisturize immediately afterwards with hyaluronic acid. Thanks! We're glad this was helpful. Thank you for your feedback. If wikiHow has helped you, please consider a small contribution to support us in helping more readers like you. We’re committed to providing the world with free how-to resources, and even $1 helps us in our mission. Support wikiHow Yes No Not Helpful 0 Helpful 1
  • Question What is a recommended age for children in a sauna? Community Answer Community Answer I'm from Finland and I can tell you there isn't really any recommendation of age for children. I wouldn't bring a baby to sauna, but after the age of 3, it should be fine. Just make sure your child gets out if he or she is feeling poorly, and that he or she stays away from the coal (if that is the type of sauna to which you are going). Thanks! We're glad this was helpful. Thank you for your feedback. If wikiHow has helped you, please consider a small contribution to support us in helping more readers like you. We’re committed to providing the world with free how-to resources, and even $1 helps us in our mission. Support wikiHow Yes No Not Helpful 2 Helpful 29
  • Question What is the best temperature for a sauna? Community Answer Community Answer That isn't an easy question to answer. Each and every person handles temperatures differently. The best advice is to not push your body any more than it can handle. The general legal maximum in the US (and Imost parts of europe) is 90ºC. Experiment with your sauna's temperature, starting from a lower temperature and increasing it depending on how you handle the temperature. Just remember not to push it or stay in for too long, or you'll just end up doing yourself more harm than good in both the short and long term! Thanks! We're glad this was helpful. Thank you for your feedback. If wikiHow has helped you, please consider a small contribution to support us in helping more readers like you. We’re committed to providing the world with free how-to resources, and even $1 helps us in our mission. Support wikiHow Yes No Not Helpful 6 Helpful 29
See more answers Ask a Question 200 characters left Include your email address to get a message when this question is answered. Submit Advertisement

Reader Videos

Tips

  • Don't take anything into a sauna that can be damaged by water, such as iPods, cell phones, etc. Besides, these items cancel out the whole point of relaxing in the sauna! Thanks Helpful 5 Not Helpful 0
  • Some people light to bring water with them into dry saunas. Thanks Helpful 2 Not Helpful 0
  • If you're not good with heat, then the sauna is probably not a good relaxation technique for you. Thanks Helpful 1 Not Helpful 3
Show More Tips

Tips from our Readers

The advice in this section is based on the lived experiences of wikiHow readers like you. If you have a helpful tip you’d like to share on wikiHow, please submit it in the field below.
  • I like to bring a book into a dry sauna to pass the time. Just keep an eye on the clock!
  • In Finland, saunas can reach up to 70-100 degrees C, but that's for more advanced users.
  • In my opinion, taking saunas is the best way to reduce body fat!
Submit a Tip All tip submissions are carefully reviewed before being published Name Please provide your name and last initial Submit Thanks for submitting a tip for review! Advertisement

Warnings

  • Get out immediately if you start to feel sick or lightheaded. Do not try to stick it out. Thanks Helpful 22 Not Helpful 6
  • Be careful of anyone who claims unrealistic health benefits from overdoing the sauna. Thanks Helpful 4 Not Helpful 0
Advertisement

Things You'll Need

  • Towel
  • Flip flops

You Might Also Like

Take a SaunaHow to Properly Take a Sauna Use a Gym SaunaHow toUse a Gym Sauna What to Wear in a SaunaWhat to Wear to a Sauna: How Much Should You Cover Up? Do Saunas Help You Lose WeightCan a Sauna Help You Lose Weight? What the Science Says Take a Steam BathHow toTake a Steam Bath Create a Sauna Environment in a Bathroom2 Ways to Transform Your Bathroom Into a Sauna Stay Cool in Warm WeatherHow toStay Cool in Warm Weather Use a Hot Tub or Spa SafelyHow toUse a Hot Tub or Spa Safely Take a BathHow toTake a Bath Reduce Body Heat NaturallyHow toReduce Body Heat Naturally Prepare for a MassageHow to Prepare for a Massage: What to Wear & How Early to Arrive Clean a SaunaHow toClean a Sauna Take a Relaxing BathHow toTake a Relaxing Bath Cure a Fever at HomeHow toCure a Fever at Home Advertisement

References

  1. ↑ http://www.med.wisc.edu/news-events/sauna-induced-sweating-offers-many-health-benefits/30199
  2. ↑ http://wanderingcarol.com/how-to-spa/the-9-rules-of-sauna-safety/
  3. ↑ http://www.ebay.com/gds/8-Sauna-Safety-Tips-/10000000177632816/g.html
  4. ↑ http://wanderingcarol.com/how-to-spa/the-9-rules-of-sauna-safety/
  5. ↑ http://www.med.wisc.edu/news-events/sauna-induced-sweating-offers-many-health-benefits/30199
  6. ↑ http://www.sauna-talk.com/sauna-temperature.html
  7. ↑ http://wanderingcarol.com/how-to-spa/the-9-rules-of-sauna-safety/
  8. ↑ http://wanderingcarol.com/how-to-spa/the-9-rules-of-sauna-safety/
  9. ↑ http://www.thealternativedaily.com/5-sauna-rules-be-safe/
More References (2)
  1. ↑ http://wanderingcarol.com/how-to-spa/the-9-rules-of-sauna-safety/
  2. ↑ http://www.saunatimes.com/health-and-wellness/food-what-do-you-eat-after-a-sauna/

About This Article

Pila Xian Co-authored by: Pila Xian Esthetician and Massage Therapist This article was co-authored by Pila Xian. Pila Xian is an Esthetician and Massage Therapist based in Aspen, Colorado. Pila owns and operates Heaven on Earth, a day spa that offers personalized facial and massage therapies, as well as a variety of spa services. She draws on traditions from Hawaii, Thailand, Japan, and Western massage to tailor her massages for each client. Pila has a BBA from Marymount University, a Certificate of Massage from Boulder College of Massage Therapy, and has studied in the art of Lomilomi and Ashiatsu, among other modalities. Heaven on Earth has been featured in Vogue, Glossy, Aspen Sojourner, and more. This article has been viewed 630,000 times. 50 votes - 94% Co-authors: 23 Updated: March 10, 2025 Views: 630,000 Categories: Featured Articles | Spa Treatments Article SummaryX

To use a sauna safely, make sure to drink 3 glasses of water before you enter so that you don’t get dehydrated. You may also want to consider going with a friend so that they can help you in case you pass out or get sick. When you’re new to using saunas, set the temperature lower than the maximum of 194° F and limit your time inside to 15 minutes at the most. Additionally, remove any metal jewelry, since it can heat up in the sauna and burn your skin. If you get a headache or feel lightheaded, make sure to get out of the sauna right away to cool down. For tips on how to cool down safely after your time in a sauna, read on! Did this summary help you?YesNo

In other languages Spanish Portuguese Italian Russian French Indonesian Dutch Arabic
  • Print
  • Send fan mail to authors
Thanks to all authors for creating a page that has been read 630,000 times.

Reader Success Stories

  • Clayton Delaney

    Clayton Delaney

    Mar 20, 2016

    "I recently began using a sauna for the first time at the local YMCA. It's great! Although I read the rules..." more
More reader stories Hide reader stories Share your story

Did this article help you?

Yes No Advertisement Cookies make wikiHow better. By continuing to use our site, you agree to our cookie policy. Pila Xian Co-authored by: Pila Xian Esthetician and Massage Therapist Co-authors: 23 Updated: March 10, 2025 Views: 630,000 94% of readers found this article helpful. 50 votes - 94% Click a star to add your vote Clayton Delaney

Clayton Delaney

Mar 20, 2016

"I recently began using a sauna for the first time at the local YMCA. It's great! Although I read the rules..." more Lalo Garca

Lalo Garca

Aug 17, 2017

"I occasionally go to a sauna near my house, but I never really paid much attention to details, such as temperature,..." more Rated this article: Christine Zamora

Christine Zamora

Aug 12, 2016

"It helped me a lot, I just joined a gym and I really want to try the sauna, so now with all these really helpful..." more Linda Rubin

Linda Rubin

Nov 26, 2016

"This morning I am going to my local gym, just to try the sauna and I wanted to be informed before doing it. Now..." more Burhan Muhammad

Burhan Muhammad

Mar 30, 2016

"Just awesome! Really what I was looking. I'm thankful with all my heart for these beneficial tips. Thanks a..." more Share yours! More success stories Hide success stories

Quizzes & Games

How Good Are My Survival Instincts QuizHow Good Are My Survival Instincts QuizTake QuizDo I Smell Bad QuizDo I Smell Bad QuizTake QuizDaily Water Intake CalculatorDaily Water Intake CalculatorWhat Piercing Should I Get QuizWhat Piercing Should I Get QuizTake QuizAm I Healthy QuizAm I Healthy QuizTake QuizWhat Are The Best Compression Socks For Me QuizWhat Are The Best Compression Socks For Me QuizTake Quiz

You Might Also Like

Take a SaunaHow to Properly Take a SaunaUse a Gym SaunaHow toUse a Gym SaunaWhat to Wear in a SaunaWhat to Wear to a Sauna: How Much Should You Cover Up?Do Saunas Help You Lose WeightCan a Sauna Help You Lose Weight? What the Science Says

Trending Articles

Mental Illness TestMental Illness TestType A B C D Personality TestType A B C D Personality TestCan We Guess How Tall You Are QuizCan We Guess How Tall You Are QuizAm I Autistic QuizAm I Autistic QuizDiscover the Secret Meaning of Your First NameDiscover the Secret Meaning of Your First NamePractice KissingHow toPractice Kissing

Watch Articles

Amazing Super Bowl Party Ideas Guests Will Cheer ForAmazing Super Bowl Party Ideas Guests Will Cheer ForDevelop Listening SkillsHow toDevelop Listening SkillsNot Lose Your GirlfriendHow toNot Lose Your Girlfriend Draw an OwlHow to Draw an OwlTreat AllergiesHow toTreat AllergiesIntroduce Friends to Other FriendsHow toIntroduce Friends to Other Friends

Trending Articles

5 Different Types of Butts: Find Your Shape5 Different Types of Butts: Find Your ShapeWhat Would My Nickname Be QuizWhat Would My Nickname Be QuizCan We Guess If You're Single or Taken?Can We Guess If You're Single or Taken?Depression Test for TeensDepression Test for TeensSCP Fight Simulator: Who Will Win?SCP Fight Simulator: Who Will Win?Kiss PassionatelyHow toKiss Passionately

Quizzes & Games

What Do I Want in a Weight Loss Program QuizWhat Do I Want in a Weight Loss Program QuizTake QuizWhy Can't I Sleep QuizWhy Can't I Sleep QuizTake QuizHow Old Do People Think I Look QuizHow Old Do People Think I Look QuizTake QuizWhat Skin Type Do I Have QuizWhat Skin Type Do I Have QuizTake QuizWhich Diet Is Right for Me QuizWhich Diet Is Right for Me QuizTake QuizHow Will I Die QuizHow Will I Die QuizTake Quiz wikiHow
  • Categories
  • Personal Care and Style
  • Spa Treatments
wikiHow Newsletter You're all set! Helpful how-tos delivered toyour inbox every week! Sign me up! By signing up you are agreeing to receive emails according to our privacy policy.
  • Home
  • About wikiHow
  • Experts
  • Jobs
  • Contact Us
  • Site Map
  • Terms of Use
  • Privacy Policy
  • Do Not Sell or Share My Info
  • Not Selling Info
  • Contribute

Follow Us

×

Get all the best how-tos!

Sign up for wikiHow's weekly email newsletter

Subscribe You're all set! X --663

Tag » How To Use A Sauna