How to Use a Sauna: Step-by-Step Guide and Etiquette
How to use a sauna: a step-by-step routine for beginners, how to use löyly, cooling down, hydration and the etiquette for public and shared saunas.
Using a sauna well comes down to a simple cycle: shower, heat for 10–20 minutes, cool down, rest, repeat two or three times, and hydrate throughout. As of October 2026, that’s the routine Finnish sauna culture has refined over centuries, and the one home sauna owners in our research settle into. Here’s the full step-by-step, plus etiquette for shared saunas.
How to use a sauna, step by step
- Hydrate. Drink a glass of water beforehand. Skip alcohol entirely.
- Shower. Rinse off, then dry yourself, since dry skin sweats sooner.
- Bring a towel. Sit or lie on it so sweat stays off the wood.
- Start low. Take the lower bench for your first round, since heat rises.
- Heat for 10–20 minutes in a traditional sauna (5–10 for beginners), or 20–30 in infrared.
- Add löyly (traditional only). Ladle a little water on the rocks for a wave of steam.
- Cool down. Take a cool shower, a cold plunge or step outside for fresh air.
- Rest. Sit for a few minutes until your heart rate settles, and drink water.
- Repeat. Two or three rounds is plenty.
- Finish. Shower, rehydrate, and relax.
Using löyly (steam) in a traditional sauna
Löyly is the Finnish word for the steam that rises when water hits hot sauna stones. A ladle or two of water raises humidity and makes the heat feel much more intense without changing the temperature much. Add a little at a time. In a shared sauna, ask before you throw water. Infrared saunas don’t use rocks, so never pour water on infrared panels. A bucket and ladle is the one accessory every traditional sauna needs. See sauna accessories.
How to use an infrared sauna
Infrared saunas are simpler. Preheat for 15–30 minutes (owners of budget cabins like the Dynamic Barcelona suggest 30–40), sit upright facing the heaters, and stay 20–40 minutes. Bring a towel, water and, if you like, a book. There’s no steam.
Cooling down
Cooling between rounds is half the experience. Options include:
- A cool or cold shower
- A cold plunge
- Stepping outside. Many outdoor sauna owners cool off in the yard, even in winter.
Sauna etiquette (public and shared saunas)
- Shower first. Always.
- Sit on a towel. Every time, on every bench.
- Keep voices low. Saunas are for relaxing.
- Ask before adding löyly. Not everyone wants more steam.
- No phones. Heat damages them, and others want privacy.
- Follow the dress code. Some saunas are swimwear-only, others nude-only. See what to wear in a sauna.
- Close the door quickly. Heat escapes fast.
- Don’t shave, groom or exfoliate inside.
Home sauna habits worth copying
From owners in our research:
- Leave the door ajar after sessions so the wood dries out
- Keep a timer, water and a sauna hat by the door
- Use Wi-Fi heater control to preheat on your way home. One EE8G owner says remote start doubled their usage.
- Pair your sauna with a nearby shower or plunge
Safety basics
- Hydrate before and after
- Never sauna after drinking alcohol
- Children should be supervised and use lower temperatures and shorter sessions
- Talk to a doctor first if you’re pregnant or have heart or blood pressure conditions
For timing details, see how long to stay in a sauna.
Frequently asked questions
How do you use a sauna for the first time?
Shower, drink water, then sit on the lower bench for 5–10 minutes at a moderate temperature. Leave, cool down with a shower or fresh air, rest, and repeat once if you feel good. Drink water afterwards.
Should you shower before a sauna?
Yes. Showering first is basic sauna etiquette in shared saunas and keeps home saunas cleaner. Dry off before going in, since dry skin starts sweating faster.
Do you sit on a towel in a sauna?
Yes. Sitting or lying on a towel keeps sweat off the wooden benches, which is hygienic and protects the wood. In public saunas it's expected.
Can you put water on the rocks in a sauna?
In a traditional sauna, yes. Ladling water on the hot rocks creates steam called löyly. In a shared sauna, ask others first. Never pour water on an infrared sauna's panels.
Should you shower after a sauna?
Yes. A cool or cold shower closes out a round, rinses off sweat, and is the simplest form of contrast therapy.