The Perfect Sauna Routine For Beginners

Getting ready to start your sauna journey is all about keeping it simple. Show up, breathe and let the heat do its thing!

Here’s our beginners guide to get you sweating like a pro in no time. 

How to Prepare for Your First Session

The most important thing is to stay hydrated. You can lose up to 1.5 litres of water during an hour long sauna session, so you need to replenish that loss with plenty of water. Drink water before and after your session, to keep your body hydrated. Electrolyte drinks or anything containing both salt and sugar can help to replace minerals lost in sweat. 

Try to avoid eating heavy meals right before a sauna – you want your body to focus on detoxing, not digesting. Maximising the blood flow to your extremities rather than on your digestive system will also help to keep you cool. 

You’ll need to bring swimwear, unless you are planning on going Finnish style. The wooden benches of a sauna can get very hot, so a towel is helpful to protect your legs and back. 

What to Expect in Your First Sauna Session

It's important to get your body and mind used to the heat. The first few breaths in a sauna can be very intense, getting used to this hot sensation is the first step to relaxing and embracing the heat. Taking just a few minutes at the start to get comfortable is helpful. 

You might want to stay for a long time, or feel like you want to leave immediately. Sauna is not a competition and everyone is different, so relax and enjoy for as long as you feel good. 

Stepping out of the sauna will give you a breath of fresh air, take some time to enjoy this contrast. Once out of the sauna you should notice the sensation of the air on your skin. That is the effect of the sweat working to evaporate and take heat away from your body. 

This is a great time to take a cold shower, jump in the sea or any cool body of water. An icy cold plunge is even better! Once the initial shock of the cold water has worn off you should begin to enjoy the balance of hot and cold. 

Tips for a Great Sauna Experience

Focus on your breathing. Even if it feels difficult to take a deep breath because of the hot air it is important to regulate your breathing. This helps your body to adjust to the heat. 

Try to stay present and in the moment. Saunas meant for relaxing and sharing experiences - not for thinking about your phone or notifications. Nothing is happening in the hour that you can’t be on your phone so put it away and don’t think about it. 

Saunas are about letting go and finding your own rhythm. Take it slow and make it a regular part of your routine.