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Introduction
There’s something truly special about stepping into a sauna — the gentle heat, the soft hum of calm, and that sense of complete escape from the outside world. But just like any shared or mindful experience, a little etiquette goes a long way in making it enjoyable for everyone.
Whether you’re a first-time user or a seasoned sauna regular, understanding the basic do’s and don’ts can help you get the most from every session. From how to prepare before you enter, to the small courtesies that create comfort and respect, these simple tips will ensure your sauna time is relaxing, restorative, and stress-free.
Do: Shower Before You Enter
Before entering a sauna, it’s a good idea to take a quick shower. This improves your experience in addition to being courteous and hygienic. Rinsing away any sweat, dirt, or body products like lotions and deodorant helps keep the sauna environment clean and the air fresh for everyone.
Additionally, a warm rinse opens your pores and prepares your skin, making it easier for your body to acclimatise to the heat once you're inside.
If you’re using a towel to sit or lie on (which is always recommended), make sure it’s clean and dry — this helps protect the wooden benches and keeps things pleasant for the next person.
Don’t: Bring Electronics Inside
Your sauna session is the perfect time to switch off — literally. Bringing phones, smartwatches or other electronic devices into the sauna isn’t just risky for the tech (the heat and humidity can cause serious damage) — it also takes away from the calm, distraction-free experience that makes sauna time so valuable.
Instead, see it as an opportunity to disconnect. Leave your phone outside, focus on your breathing, and let your mind settle. Even 15–20 minutes without screens can do wonders for your mental clarity and overall wellbeing.
Remember, the sauna is your space to pause — no notifications, no noise, just pure relaxation.
Do: Respect the Heat and Others’ Preferences
If you’re sharing a sauna with family, friends, or guests, it’s always considerate to check before adjusting the temperature or adding water to the stones. Everyone has their own comfort level when it comes to heat, and what feels soothing to one person might feel overwhelming to another.
A quick, polite “Is everyone happy with the temperature?” keeps things relaxed and ensures everyone enjoys their session equally. The same goes for using essential oils or scents — while some love a hint of eucalyptus or lavender, others may prefer a neutral, natural atmosphere.
Respecting the shared space and being mindful of others’ preferences helps maintain that calm, communal spirit that’s at the heart of traditional sauna culture.
Don’t: Overstay Your Welcome
When it comes to sauna sessions, more time doesn’t always mean more benefit. Most people find that 10 to 20 minutes at a time is plenty to feel relaxed and reap the rewards of heat therapy. Staying in too long can leave you feeling light-headed, dehydrated, or simply uncomfortable — and that’s the opposite of what a sauna is all about.
Listen to your body and step out for a short break when you need to. Cooling down between sessions helps regulate your temperature and keeps your heart rate balanced, making your sauna routine both safer and more enjoyable.
If you prefer longer sessions, try breaking them up — a few shorter rounds with fresh air or a cool drink in between can actually be more effective and refreshing.
Do: Hydrate Before and After
Staying hydrated is essential for a safe and enjoyable sauna experience. Sweating is a natural reaction to heat and is beneficial for detoxifying, but it also indicates you are losing fluids that you need to replenish.
Drink water before your session to stay hydrated, and then have a refreshing beverage on hand to make up for any lost fluids. Herbal teas, coconut water, or electrolyte drinks can also be good options if you’ve had a longer session.
Avoid alcohol or caffeine before entering the sauna, as these can increase dehydration and make you feel dizzy or fatigued.
A simple rule of thumb: if you’re thirsty, you’ve waited too long to drink. Staying hydrated makes you feel renewed, invigorated, and prepared to fully enjoy each session.
Don’t: Wear Heavy Clothing or Jewellery
There's little doubt that less is more when using a sauna. Wearing tight gym attire, bulky clothing, or accessories can trap heat and hinder your body's ability to sweat effectively, which is one of the key advantages of a sauna session.
In particular, jewellery can easily become uncomfortable or even dangerous since metal heats up quickly and can burn skin. Watches, necklaces, rings, and earrings should ideally be taken off before entering.
Use lightweight swimwear, or simply use a clean towel if you’re in a private setting. Your skin can breathe as a result, and your body temperature can be more naturally controlled.
By keeping things simple, you may maximise the benefits of the heat while being safe and comfortable.
Do: Embrace the Cool Down
A proper cool down is just as important as the sauna session itself. Once you step out of the heat, give your body time to adjust gradually — don’t rush straight back into your day.
Take a few minutes to sit quietly, sip some water, or enjoy a refreshing shower. Alternating between heat and cool helps to improve circulation, boost recovery, and leave you feeling more energised.
If you have access to an outdoor space, step outside and let the fresh air work its magic. That natural temperature contrast not only feels amazing but also enhances the overall benefits of your session.
This calm, cooling phase is the perfect opportunity to reflect, unwind, and enjoy the deep relaxation that follows every sauna experience.
Don’t: Forget to Relax
It might sound obvious, but one of the most common mistakes people make in the sauna is treating it like a task rather than a treat. Your time in the sauna isn’t something to rush through — it’s an opportunity to switch off, unwind, and recharge both body and mind.
Forget about checking the clock or thinking ahead to your to-do list. Instead, focus on your breathing, notice the warmth on your skin, and allow yourself to simply be. This mindful approach turns a regular sauna session into a moment of calm and clarity.
Remember, relaxation is at the heart of the sauna experience — it’s not about endurance, it’s about enjoyment.
Conclusion
Good sauna etiquette isn’t about strict rules — it’s about creating the most relaxing and enjoyable experience possible, for yourself and for others. From simple courtesies like showering beforehand to taking time to cool down afterwards, these small habits help you make the most of every session.
Whether you’re visiting a spa or enjoying the comfort of your own Hot Pod sauna at home, following these do’s and don’ts ensures every moment is calm, refreshing, and restorative.
Ready to experience the warmth and wellbeing of your own garden sauna? Explore our full range of Thermowood saunas at www.thehotpod.com and start creating your perfect wellness retreat today.
