How to Use a Sauna Room — A Down-to-Earth Guide for Beginners
If you’ve ever wondered how to use a sauna room without feeling lost or overwhelmed, you’re not alone.
Many first-timers step inside, feel the heat, and think, “What now?”
As someone who’s spent years around sauna rooms at Veritasolus, a sauna manufacturer in China, I want to share a simple, practical guide that helps you enjoy the health benefits safely.
No fancy talk. Just honest, experience-based steps.
1. Understanding What a Sauna Room Is
Before you learn how to use a sauna room, let’s define it.
A sauna is a small, enclosed space designed to produce dry or humid heat. Temperatures range from 70 °C to 100 °C (158–212 °F).
That heat makes you sweat. And that sweat helps your body relax, release tension, and flush toxins.
There are two main types you’ll likely meet:
- Traditional sauna: uses wood, stones, or electric heaters to warm the air.
- Infrared sauna: uses infrared light to heat your body directly at lower temperatures (45–65 °C).
Both help you unwind. The difference is in how they deliver the warmth.
2. Why People Love Saunas
Here’s why millions around the world swear by them:
- Relaxation: heat calms your muscles and mind.
- Circulation: the warmth opens blood vessels, improving flow (Select Saunas, 2024).
- Detoxification: sweating helps remove small amounts of heavy metals (Finnish Sauna Builders, 2023).
- Better sleep: your body cools after a session, triggering deep rest.
For me, a sauna feels like pressing a reset button.
3. Before You Enter: Preparation Matters
Using a sauna is simple, but preparation makes all the difference.
Step 1 — Hydrate
Drink a full glass of water before you go in. The heat will dehydrate you quickly.
Step 2 — Shower
A quick rinse removes lotions and dirt, allowing your pores to open.
Step 3 — Remove Metal and Electronics
Jewelry heats up. Phones and watches don’t belong inside.
Step 4 — Dress Right
Go nude if the culture allows, or wear a clean towel or breathable swimwear.
4. How to Use a Sauna Room Step by Step
Now the fun part — learning exactly how to use a sauna room.
Step 1: Enter Calmly
Sit or lie down quietly. Take a few deep breaths and let your body adjust.
Step 2: Time Yourself
Start small — 8 to 10 minutes. Experienced users may go up to 20. Listen to your body.
If you feel dizzy, step out immediately.
Step 3: Add Steam (Optional)
If it’s a traditional sauna, pour a little water on the hot stones to raise humidity.
It softens the heat and helps open your breathing.
Step 4: Cool Down
After each session, step out and cool off with a shower or fresh air.
Some people even take a quick dip in cold water — it’s refreshing!
Step 5: Repeat (If You Like)
You can go for two or three short rounds. Just keep hydrating between each.
Step 6: Relax Afterwards
Don’t rush back to work. Sit down. Let your heart rate settle. Enjoy the calm.
5. What to Avoid Inside the Sauna
- Don’t bring your phone or metal bottle.
- Don’t eat a heavy meal right before.
- Don’t stay too long — heat exhaustion is real.
- Avoid alcohol; it dehydrates you fast.
- Never force yourself to endure discomfort.
Think of the sauna as self-care, not a challenge.
6. How Often Should You Use It?
For beginners, 2–3 sessions per week is plenty.
Many studies (DataIntelo, 2023) suggest consistent sauna use can improve long-term cardiovascular health.
Regular users in Finland go almost daily, but even short weekly sessions help your body learn to regulate heat better.
7. Infrared vs. Traditional — Which Is for You?
Let’s break it down.
| Feature | Traditional Sauna | Infrared Sauna |
|---|---|---|
| Heat Type | Heats air | Heats the body directly |
| Temp Range | 70–100 °C | 45–65 °C |
| Humidity | Can add steam | Dry heat |
| Setup | Larger, often wood-built | Compact, plug-in models |
| Feel | Intense warmth | Gentle, deeper heat |
If you like the classic, social feel, go traditional.
If you prefer milder, tech-driven comfort, infrared may suit you better.
At Veritasolus, we manufacture both.
Check out our Far Infrared Sauna Room Manufacturer IFL-2204A — a smart option for compact wellness spaces.
8. Cultural Tips When Using a Sauna
Every region has its etiquette.
- In Finland: silence is golden; conversation is minimal.
- In Russia: people use birch branches called venik to stimulate circulation.
- In Japan: public bathhouses often have strict hygiene and modesty rules.
If you’re traveling, observe first.
A sauna is as much cultural as it is physical.
9. Safety and Health Precautions
Saunas are safe for most healthy adults, but keep these in mind:
- Consult your doctor if you have heart conditions or low blood pressure.
- Pregnant women should get medical advice first.
- Never combine sauna use with alcohol or heavy exercise.
- Always cool down slowly.
Reliable manufacturers follow CE, ETL, and SAA certifications to ensure temperature control and electrical safety.
At Veritasolus, every unit passes multi-point inspection before shipping.
10. How to Use a Sauna Room at Home
If you’re lucky enough to own one, here’s how to make the most of it:
- Preheat for 15–20 minutes before use.
- Add aromatherapy like eucalyptus for extra relaxation.
- Play soft music or simply enjoy silence.
- Clean after each session — wipe benches and air out the room.
If you’re setting up a new unit, see our Outdoor Sauna Manufacturer OS3122 and Outdoor Sauna Factory OS3123 models — they’re designed for smooth installation and low maintenance.
11. How Saunas Support Wellness and Business
Using a sauna isn’t just personal self-care. It’s part of a growing global wellness industry valued at over USD 700 million (DataHorizzon Research, 2022).
Hotels, gyms, and spas install saunas because:
- They attract guests looking for stress relief.
- They offer high return on small space investments.
- They signal luxury and health awareness.
If you’re a B2B buyer or importer, understanding how to use a sauna room helps you educate your customers and sell with confidence.
12. Maintenance Tips for Longevity
A good sauna can last 15 years or more if you care for it.
- Wipe benches after each use.
- Leave the door open to dry moisture.
- Inspect heaters and wiring regularly.
- Replace stones every 1–2 years if used often.
- Sand rough wood occasionally.
Simple care keeps it looking and feeling new.
13. Common Questions I Get
Q: Can I bring my phone inside?
A: No — the heat can damage it fast.
Q: Can children use a sauna?
A: Older kids (above 12) can with supervision and short sessions.
Q: Do I need a timer?
A: Most modern units have automatic shut-off timers for safety.
Q: Do infrared saunas use a lot of power?
A: Not really — they’re energy-efficient and heat up quickly.
14. Environmental Responsibility
Traditional saunas used lots of wood and energy. Modern ones don’t have to.
At Veritasolus, we focus on sustainable production — eco-certified timber, recycled materials, and low-consumption LED systems.
It’s part of our commitment to building a greener wellness industry.
15. The Bigger Picture
Knowing how to use a sauna room connects you to centuries of wellness wisdom.
From ancient Finland to modern Shanghai, saunas are a reminder that heat and rest can heal the mind as much as the body.
When you use one correctly, you don’t just sweat — you restore balance.
16. Final Thoughts
So, how to use a sauna room?
- Prepare well.
- Respect the heat.
- Listen to your body.
- Stay hydrated.
If you’re a business owner looking to offer this experience to others, partner with a manufacturer that cares about quality and safety.
At Veritasolus, we build each sauna with precision and purpose — so you and your clients can enjoy the true benefits of this timeless ritual.
🌿 Key Takeaways
- Saunas boost circulation, detox and relaxation.
- Use them 2–3 times a week for best results.
- Hydration and cool-down are essential.
- Both infrared and traditional styles offer unique benefits.
- Knowing how to use a sauna room safely makes each session more rewarding.