# How to use a sauna: a step-by-step guide

Source: https://saunabenefits.uk/how-to/
Author: Kit Ellery · Updated 2026-11-04

**Short answer:** Shower, then sit in the sauna for 5 to 15 minutes at around 70°C to 90°C, leaving sooner if you feel unwell. Cool down with a shower or fresh air, rest for 10 minutes and drink water. Repeat two or three times if you like. In the Finnish studies, two to seven sessions a week went with the lowest health risks.

## A simple sauna routine

1. **Drink a glass of water** and skip alcohol.
2. **Shower** and dry off, so you start sweating sooner.
3. **Sit or lie on a towel** for 5 to 15 minutes. Lower benches are cooler. If you're allowed, add a little water to the stones for a burst of steam.
4. **Get out when you've had enough**, or sooner if you feel dizzy, sick or have a headache.
5. **Cool down** with a lukewarm or cool shower, fresh air or, if you're experienced and well, a short cold dip. See [cold water](/cold-water/).
6. **Rest for 10 to 15 minutes**, sitting or lying down, and drink some water.
7. **Repeat** for a second or third round if you like.

Stand up slowly at every step: blood pressure dips after the heat.

## How does this match the research?

The Finnish men in the best-known studies used saunas at around 80°C, typically for 5 to 20 minutes at a time, and most of them went two or three times a week. The lowest risks of heart disease were in those who went four to seven times a week and stayed in for more than 19 minutes. You don't need to match that to enjoy a sauna, and longer is not automatically better.

## Guides in this section

- [How long to stay in a sauna](/how-to/how-long-to-stay-in-a-sauna/)
- [How often to use a sauna](/how-to/how-often/)
- [Using a sauna after the gym](/how-to/sauna-after-the-gym/)
- [Drinking and hydration](/how-to/hydration/)

## Frequently asked questions

### How long should a beginner stay in a sauna?

Start with 5 to 10 minutes on a lower bench and see how you feel. You can add time and rounds over a few weeks. Leave whenever you feel dizzy, sick or uncomfortable.

### How many rounds should I do?

Two or three rounds of heat, each followed by a cool-down and rest, is the traditional Finnish pattern. One round is fine too.

### Should I eat before a sauna?

Avoid a big meal just before, which can make you feel sluggish or sick in the heat. A light snack an hour or so beforehand is fine.

## References

1. [Laukkanen JA, Laukkanen T, Kunutsor SK. Cardiovascular and other health benefits of sauna bathing: a review of the evidence. Mayo Clinic Proceedings, 2018.](https://pubmed.ncbi.nlm.nih.gov/30077204/)
2. [Laukkanen T et al. Association between sauna bathing and fatal cardiovascular and all-cause mortality events. JAMA Internal Medicine, 2015.](https://pubmed.ncbi.nlm.nih.gov/25705824/)
3. [Hannuksela ML, Ellahham S. Benefits and risks of sauna bathing. American Journal of Medicine, 2001.](https://pubmed.ncbi.nlm.nih.gov/11165553/)