A sauna is a heated room for relaxation. A lot more than just relaxation rooms, saunas also offer numerous therapeutic and health benefits such as boosting immunity, detoxification, weight loss, etc.

The use of saunas for its benefits and health enhancement didn’t start today. It’s an ancient wellness technique said to have originated from Finland decades ago.
Today, there are several different types of sauna based on their heating methods. These types include a wood-burning sauna, infrared sauna, and electric sauna. Traditional saunas operate by heating the room with unique heated sauna rocks. Also, steam is released occasionally into the sauna by pouring water over the rocks. On the other hand, infrared saunas work by heating your body from the inside out with infrared lamps (using electromagnetic radiation).
With its many wellness benefits, saunas have become increasingly popular all around the world. You’ll find them in gyms, spas, and hotels, practically everywhere now. Spending some time in a sauna is a great way to relieve stress, and literally, sweat all the kinks out.
And if you’re wondering how to use a sauna, don’t worry, we have you covered. Below, we’ll tell you some things you should know before giving this heated, wood-lined room a try.
Firstly, always be aware that all public saunas have their own different rules. Ensure you know the rules and regulations of the sauna you want to use.
Are Saunas Safe to Use?
Usually, using a sauna is safe and harmless. However, there are some things you can do before or when using a sauna that may affect you negatively or be harmful to your body. One of the significant adverse effects using a sauna may have on you – if not used properly – is dehydration. The average temperature for saunas is usually above 150°F (65.5°C), so it can make you sweat a lot. Ensure you’ve hydrated adequately before using a sauna.
Also, pregnant women and people with serious underlying health issues should get medical practitioners’ advice before getting into a heated room to relax. Besides these, knowing how to use a sauna safely will make you experience more enjoyable
How Long Should You Stay in a Sauna?

Due to the high temperatures inside a sauna, whether traditional or infrared, it’s not healthy to stay in it for a long time. For conventional saunas, the ideal time is 10 – 15 minutes for healthy adults. However, the length of time you spend in a sauna depends on how comfortable you are. An experienced sauna user may be able to stay for a more extended period.
If you are a first-time/ beginner user, it’s best to spend shorter lengths of time in the sauna at first. You can also build your endurance and extend your time as you use the sauna more.
If you want to have a long session, you can break it up into smaller sessions with cooling down periods between them.
What to Wear in a Sauna?
Another critical aspect of knowing how to use a sauna safely is knowing what to wear. You can’t wear your everyday clothes inside a sauna as this can prevent you from getting the desired effects you want.
Before you enter a sauna, your first step is to take a shower. What you wear inside the sauna is based on your comfort level, but the general rule is to wear as little clothing as possible

It’s advisable to wear a swimsuit or just a towel. And if it’s a private sauna, you can enjoy the full benefits of the sauna naked.
Is a Sauna Good for a Cold?
For centuries, several people have used saunas to treat the symptoms associated with cold successfully. The heat and steam in a traditional sauna can help people suffering from cold feel some relief.
During your sauna session, your body temperature will increase, causing you to sweat and temporarily relieve your symptoms. Sitting in a sauna, traditional or infrared, will also help open up your nasal and air passages, helping you breathe better.
One simple way you can make sitting in a sauna help treat your cold better is by adding essential oils in the water you pour over the heated sauna rocks – for traditional saunas. The essential oils in the steam, with the high temperature, will help decongest your blocked airways, so you feel better. Sitting in a sauna is excellent for alleviating the symptoms of a common cold.
Are There Any Infrared Sauna Dangers?
Generally, infrared saunas are safe to use. Although, like all other saunas, if not used properly, there are a few possible risks with infrared saunas.
You can become dehydrated, overheated, and feel light-headed when using infrared saunas. However, you can easily prevent these potential effects by hydrating correctly before and after your session. Also, try to avoid drinking alcohol or taking drugs before using an infrared sauna.
If you have issues with your heart, then using an infrared sauna is probably not a good idea.
Is a Cold Shower Immediately After Sauna Dangerous?

Having a cold shower or immersion immediately after a sauna session is a type of therapy used to help muscle recovery and soothe pains. It’s part of a hot-cold treatment method that has shown positive results in improving blood circulation and relieving the pain of rheumatoid arthritis. A cold shower immediately after a sauna also helps to enhance the body’s resistance and anti-oxidant system.
However, if you are not trying out this therapy, it is best to allow a short cooling downtime before a cold shower. After your sauna session, take time to allow your body temperature to gradually reduce in the fresh air before taking a cold shower to wash off the sweat.
What Not to Do in a Sauna
Some things you do in a sauna as they could be potentially dangerous or improper.
- Do not take mobile phones into the sauna room. The high temperature in the sauna could make your phone explode, and you don’t want that to happen. Do you?
- Don’t stay longer than you should in a sauna to prevent a heat stroke or overheat.
- Always hydrate appropriately before and after your session.
Final Thoughts on How to Use a Sauna
By adding sauna sessions to your wellness routine, you can enjoy several therapeutic benefits. However, make sure you know how to use a sauna safely first before having a session. Also, if you have any health condition, it’s advisable to consult your doctor before having a relaxation session in a heated, wood-tilled room