The first visit to a sauna often raises more questions than enthusiasm. Will I manage? How long should I sit? What if I feel faint? And what exactly is the difference between a dry sauna and infrared? The good news is: the sauna is neither difficult nor extreme if you know what to expect. It's a ritual you can adapt to yourself - no pressure, no records, and no "I must endure it."
Before entering the sauna - some important rules
A sauna puts strain on the body, so it won't always be a good idea. Avoid it if:
you have a fever or infection,
you have been drinking alcohol,
you feel very weak,
you have unstable heart problems.
If you have chronic illnesses, it's best to consult a doctor. The most important rule? The sauna should be comfortable. If something feels forced – it's a sign to leave.
What to take to the sauna?
You don't need much, but a few things make a huge difference:
two towels (one for under your body, another for drying),
flip-flops,
drinking water (preferably still),
a bathrobe or cover-up for the relaxation area.
Remove jewelry and watches - metal heats up a lot and can cause discomfort.
Shower before the sauna - a must
Before entering the sauna:
Dry skin heats more evenly and faster, and you will simply feel more comfortable.
Types of saunas - which one to choose for your first time?
This is one of the most common dilemmas. Below is a brief, practical overview of the most popular types.
Dry sauna (Finnish)
This is the most classic form of sauna. The heat is intense, and the temperature differences between the lower and upper benches are noticeable.
For whom?
For those who like strong heat sensations and prefer shorter, more intense sessions.
For your first time:
Sit on the lowest bench and stay for 6-8 minutes.
Infrared sauna
In infrared, the body heats from the inside, and the air is not as hot as in a dry sauna.
For whom?
Ideal for beginners, people sensitive to high temperatures, and those who want a longer, calmer session.
For your first time:
10-15 minutes is enough.
Steam sauna (if available)
The heat is milder, but the humidity intense. It works well for the respiratory tract and skin.
For whom?
For those who dislike dry, "burning" heat.
Attention:
Not everyone tolerates high humidity well - observe your body's reactions.
How long to stay in the sauna?
This question is asked most often and the answer is simple: shorter than you think.
For beginners:
Don't wait until "I can't endure it anymore." The sauna is not more effective when you suffer.
Cooling down - the key to well-being
After leaving the sauna:
breathe fresh air for a moment or move to a cooler place,
take a cool shower (start with your legs),
avoid sudden movements.
You don't have to use ice-cold water or tubs, especially at the beginning.
Rest after the sauna
After each round:
sit or lie down for 10-15 minutes,
drink water in small sips,
allow your body to calm down.
This stage is as important as the sauna itself.
How many rounds to do?
For your first time:
Over time, you can extend your stay or add another round, but there is no need to do this right away.
Most common questions from beginners
Do you have to be naked?
Usually yes - swimsuits are not recommended. A towel is enough. It's always worth checking the rules of the facility.
Does the sauna help with weight loss?
No, you mainly lose water. The sauna supports regeneration and circulation but does not replace exercise.
Can you use the sauna every day?
Yes, if you feel good and do it in moderation.
Simple plan for the first time
Shower + dry off (3 min),
sauna 6-10 min (lower bench),
cool shower,
relax 10-15 min,
optionally a second, shorter round.
Finally - the most important
The first time in a sauna does not have to be perfect. It should be comfortable. Listen to your body, choose the gentler option, and give yourself time. The sauna is a ritual that becomes more natural and more enjoyable with each visit. Winter is a great time to try the sauna - we invite you to check the offer: winter by the sea 2026!
