Proper Sauna Use – The Comprehensive Sauna Etiquette Guide

3 Top Tips for the Sauna

• Plan enough time for your wellness break (at least 2 hours)
• As a beginner, gradually get used to the higher temperatures
• Drink enough water before and after your sauna visit

Sauna Rule 2: Relaxation in the sauna is paramount

Why do so many couples and friends go to the sauna? Because the relaxing experience of sauna bathing is more enjoyable in company. To maximize the positive effects of sauna bathing, you shouldn’t do strenuous exercise beforehand or arrive at the sauna feeling rushed. Take the time beforehand to gather all your sauna essentials in peace and quiet. This also increases the anticipation of this little luxury treatment just for your body. Your wellness break in the sauna should be all about relaxation. You should ideally set aside two hours to fully enjoy the wellness experience.

Sauna Rule 3: Remember the right accessories for your sauna visit

Here is a small list of items that should not be missing during a sauna visit:

• Two large towels
• Bathrobe
• Bathing shoes
• Shower gel and shampoo
• Possibly a garment to cover the intimate area

If you’d like to pamper yourself even more, make sure you have a cozy bathrobe and fluffy towels. One towel is for drying off after showering, and the other is for sitting on and resting your feet in the sauna. This is especially important for hygiene, as no sweat should drip onto the sauna benches.

Sauna Rule 4: Shower before sauning

For hygiene reasons, every sauna session begins with a shower. And this is where the pampering can begin. Choose a beautifully scented shower gel or shower cream. Fragrances directly affect our mood and enhance our well-being. The scent of rose envelops our body with its delicate fragrance, lemon provides freshness, and spicy sandalwood warms the soul. Ideally, choose an aroma that appeals to you. This way, showering instantly becomes a wellness experience. Showering serves to cleanse and open the pores, allowing you to sweat more effectively in the sauna. After showering, please dry yourself thoroughly, as damp skin sweats less efficiently.

Insider tip: A warm foot bath before entering the sauna gently prepares your circulatory system for the upcoming temperature increase. It also promotes sweating and has an initial relaxing effect. First, thoroughly clean your feet. The water temperature should be between 38 and 40 degrees Celsius. Sit comfortably and let the foot bath work its magic for about five to ten minutes.

Sauna Rule 5: Textile-free is preferred in the sauna

Most people in this country visit public saunas naked. This isn’t just for hygiene reasons, as otherwise a lot of sweat would end up in their swimsuits and other clothing, but also because clothing prevents the sauna’s natural cooling effect through perspiration. Those who still feel uncomfortable can use sauna towels or hammam towels to cover their private parts. But there’s really no reason to be ashamed: nudity is the most natural thing in the world. In other countries, such as France, the USA, or England, stricter rules apply in many places. There, nudity is either not allowed or simply frowned upon.

Sauna Rule 6: Proper sauna use for beginners – start carefully

Take it easy and don’t overexert your body. Especially if it’s your first time in a sauna, you should be careful at the beginning. Here’s what’s important for beginners when using a sauna correctly: Start on the lower steps. From there, you can gradually work your way up. If it’s your first time in a sauna with steam infusions, find a spot near the door. The airflow is better there, and you can quickly leave the cabin if you feel uncomfortable during the infusion or the high temperatures. It’s also important, especially for beginners, not to stay in the sauna too long – eight to twelve minutes is considered ideal. Equally important: Take long breaks between sauna sessions.

Alcohol should be avoided before and during a sauna visit – regardless of whether you are a sauna beginner or a seasoned sauna enthusiast. Furthermore, you should not enter a sauna if you have a cold or any other acute infection. Experts recommend a temperature of 65 or 75 degrees Celsius for beginners. For a first sauna session, many suggest a 55-degree sauna or a steam room.

Even experienced sauna-goers should not overdo it

Even experienced sauna users should pay attention to their bodies and not ignore any signs of discomfort. A sauna visit should be about relaxation. Therefore, it’s best to start on the lower benches, allowing your body time to adjust to the heat, and then move to the next higher bench. Those who prefer to lie down should sit up for the last few minutes to gently stimulate their circulation.

Sauna Rule 7: No exaggerations, please – how often to sauna?

Ambition has no place in the sauna. Three sauna sessions per visit are sufficient, each lasting approximately 8 to 12 minutes. Beginners should ease into the heat gradually; a quarter of an hour is only for experienced sauna users. After each sauna session, you can take a cold shower or cool down with a hose. Be sure to shower only your arms and legs first, and then your entire body, to protect your circulatory system. Those who wish and are fit enough can then take a dip in the ice-cold plunge pool.

Many experts consider one to two sauna sessions per week ideal. More experienced users can manage two to three sauna visits per week, while seasoned sauna enthusiasts can enjoy up to four sessions.

Sauna Rule 8: Take breaks

The rest period between sauna sessions is absolutely not a waste of time, but rather serves to cool down and recover your body. You can comfortably wrap yourself in your warm bathrobe and relax on one of the loungers in the relaxation room. In good weather, you can also relax in the outdoor area of ​​the wellness center. Before your next sauna session, you are welcome to relax on a lounger for 20 minutes, or even better, 30 minutes. Your circulatory system will appreciate the return to normal temperatures and gather new strength for the next heat stimulus. Without sufficient breaks, your body can begin to rebel – with dizziness or circulatory problems, for example.

Sauna Rule 9: Allow your body to rest during sauna use

Move as little as possible while in the sauna. Your body is busy alternating between heat and cold plunges, which stimulate blood circulation and metabolism. Your skin glows, and all your muscles relax. So give yourself and your body the rest it needs to support the positive effects of the sauna. As an added bonus, you can combine your sauna visit with a massage.

Sauna Rule 10: Absolute silence is important in the sauna

Under no circumstances should you talk in the sauna, as this disturbs not only your own relaxation but also that of those around you. Everyone is there to find some peace and quiet. Therefore, it’s best to postpone any urgent conversations with your girlfriend or partner until your break, spa treatment, or a visit to the café afterward. Mobile phones are also prohibited in the sauna and relaxation rooms. A ringing phone puts everyone nearby on alert and tense, and this is precisely what you want to avoid in the sauna.

Sauna Rule 11: Drink plenty during sauna use

We lose a lot of fluid during a sauna session, about half a liter to one and a half liters of water. Therefore, it’s important to rehydrate before and after your sauna. We recommend drinking about 300 to 500 milliliters of mineral water before entering the sauna and up to another liter afterward. To compensate for lost minerals, you can also drink a diluted fruit juice (without added sugar) in addition to mineral-rich mineral water.

Sauna Rule 12: Act carefully during infusions

An infusion adds a special touch to a sauna visit. The beautiful aromas of, for example, eucalyptus, lemon, or lavender, which evaporate as essential oil on the hot stones, enhance the wellness experience. During an infusion in a public sauna, the cabin should not be entered or exited. If you are performing an infusion yourself in a home sauna, you should only do so after the first sauna session. First, ensure that all sauna users are sitting or lying quietly. Carefully and gradually pour the infusion onto the stones from the side. Then gently fan the air back and forth with a towel. Important: Only use oils specifically designed for this purpose, not perfumes or similar products.

Proper Sauna Use at Home: Procedure

Are you one of the lucky ones who can enjoy their own home sauna? When using a sauna at home, there are a few things to keep in mind, both in terms of the process and other aspects, to ensure you can fully benefit from its diverse and intense health advantages. It begins with a thorough shower, drying off, and, if you like, a foot bath to start. Depending on whether you are a beginner or experienced sauna user, choose a temperature between 45 and 90 degrees Celsius.

Spend 8 to 12 minutes in the sauna per session, then perhaps take a cold shower or go outside with a towel wrapped around your head (provided you have a private property). Take a longer break of up to 45 minutes and keep warm in a bathrobe after cooling down. Then complete one or two more sauna sessions following the same pattern and afterwards consciously enjoy the spreading relaxation and overall sense of well-being – can you feel how your body, mind, and soul have found peace?

Wellness Holiday: Sauna with Girlfriends or as a Couple

Now you know all the rules for proper sauna use. And where can you best put your theoretical knowledge into practice? For example, in a day spa, or perhaps during a short weekend trip to a relaxing wellness hotel? A break with friends or as a couple is especially enjoyable.

Shared experiences, soothing massages, steam baths, and saunas offer a wonderful escape from the stresses of everyday life, allowing you to recharge and unwind. During the day, pamper yourself with beauty treatments, masks, scrubs, and other wraps; in the evening, gather with your friends or loved one for a glass of wine and a delicious dinner.

Tip: Are you still looking for a special gift for your best friend or partner? Or are you planning a bachelorette party? A spa experience is always a great gift idea – whether for special occasions (like Valentine’s Day), a (milestone) birthday, or an anniversary.