Top 7 most common sauna mistakes: avoid them and sauna like a pro

Author: Mark Baďura - Wellness Specialist

What you'll learn in this article:
1. Why a shower before the sauna is essential
2. What the proper use of a towel solves
3. How long to stay in the sauna before it's too much
4. Why alcohol and heavy food before the sauna is a bad idea
5. How much essence is just right?
6. Silence as the basic language of the sauna
7. Cooling and relaxation: the most underestimated stages

1. Why a shower before the sauna is essential
You may be thinking, "I'm going to sweat anyway, why shower?" But a pre-sauna shower is the first step to getting the sauna right. During the day, your body collects impurities - sweat, dust, cosmetics, perfume or sunscreen residue. If you don't wash them off before entering, you're not only putting a strain on your own skin, but you're also unnecessarily polluting the sauna environment. Especially in public saunas, it is a question of basic hygiene and respect for others.

And one more reason: the warm water starts to prepare you physically and mentally. It dilates the blood vessels, the body adapts better to the change in temperature. The ideal is a short shower without soap (or with natural soap) and then a thorough drying - a wet body heats up more slowly and unevenly in the sauna.

2. What all does the correct use of a towel solve
Sitting or lying in the sauna directly on the wood is not only unhygienic - it is literally disrespectful. Your sweat soaks into the bench, stays there for other visitors, and contributes to faster wear and tear on the wood. Plus, contact with hot wood can be very uncomfortable, even painful.

The rule of thumb is: a large towel under your entire body - including your feet. This serves as a personal barrier that protects both you and the sauna. In some saunas, a smaller towel under the feet separately is recommended. If you sweat a lot, pack two or three. A towel is not just an accessory, but a key part of sauna culture.

3. How long to stay in the sauna before it's too much
Sometimes we tend to think that the longer we stay, the better it will be. But sauna time isn't a sporting exercise - it's listening to your own body. Being in the sauna should be enjoyable, not miserable. If you feel restlessness, pressure on your head, too much heart palpitations or weakness, it's a clear signal that you've been in there too long.

In general, one cycle should last around 8-15 minutes, depending on the type of sauna, experience and your current state of health. It is better to have two or three shorter cycles than one endless one. In addition, regular alternation with cooling and rest has a much more positive effect on the body than "long endurance".

4. Do you drink alcohol or go to the sauna after a big meal? A very risky combination.
Combining a sauna and alcohol is more than just a bad idea - it's a potentially dangerous combination. Alcohol dilates blood vessels and also affects body temperature regulation. In the extreme environment of a sauna, this puts even more strain on the circulatory system. The result? Dizziness, light-headedness, and in the worst cases, collapse.

Similarly, a hearty meal is not beneficial. If you go to the sauna with a full stomach, your body has to digest and cool down at the same time - which is very energy-consuming. This can lead to nausea, heaviness, or even cramps. A lighter meal 1.5-2 hours beforehand and water or herbal tea before entering the sauna is ideal. Your body will reward you with a more pleasant experience.

4a. What about the drinking regime? It doesn't make sense without water.
While alcohol is completely taboo in the sauna, water should be your best friend - ideally before you even enter the cabin. Sauna bathing is an intense process in which the body loses fluids much faster than in normal mode. Yet people often forget or underestimate hydration - and then wonder why they feel dizzy or more tired than they expected after a sauna.

It is recommended to drink a glass of plain water or herbal tea about 30 minutes before a sauna session. Have a few sips between cycles, but avoid large volumes of fluid at once - the body will have to divert unnecessary attention to digestion during the sauna. It is ideal to have a bottle of still water with you, preferably glass or stainless steel, and not to drink completely ice cold.

After the last cycle, give yourself a larger dose of fluids - the body needs to replenish what it has lost. Examples of good options are a homemade ionic drink, coconut water, or lightly salted broth. When you sauna regularly, proper hydration will help you improve recovery, prevent headaches and muscle fatigue.

5. How many essential oils are enough in a home sauna?
Scents can transform a sauna into a space of deep calm or refreshing energy in seconds. That's the power of aromatherapy - but also the risk if essences are handled carelessly. A common mistake is pouring undiluted oils directly into a bucket of water or, worse still, onto hot stones. Instead of a subtle scent, the cabin is filled with irritating smoke, a pungent smell and for some, an unpleasant experience that can irritate the eyes, respiratory tract and mind.

The professional approach is different: we use only natural essential oils without synthetic fragrances, and always with respect for the space and others. Most often, we apply the essence on finely crushed ice that we place on the stones - this way, as it melts, the fragrance is released slowly and evenly. We recommend 2 to 5 drops per dose, depending on the strength of the particular essence and the size of the sauna. The intensity is always also determined by the manufacturer, so we recommend following the instructions on the back label.

Remember that a sauna is also a shared space. Scents should be treated like music - subtly, with consideration and sensitivity to the perceptions of others. In aromatherapy, "the more the better" does not apply, but quite the opposite - subtlety and balance are the keys to a true experience.

6. Silence as the basic language of the sauna
You may not realise how much the voice can disrupt the whole experience. Entering the sauna should be a moment of silence, of inner settling and relaxation. If you are chatting, laughing or - in the worst case - talking on the phone in the cabin, you are not only disturbing others, but also depriving yourself of the most precious thing: peace.

In many cultures, the sauna is a place of inner silence. It's not about being strictly silent - but knowing how to be present, noiseless, aware. Even the rustle of a towel, a thumping step on the wood or unnecessary entering and exiting is distracting. And what is the worst? Comments like "I can still stand it", "this is a massacre", or even "come on, let's give it as a challenge". A sauna is not a gym or an amusement park.

If you share a sauna with others, be the one to bring the silence, not the chaos. And you'll see that your body will reward you with deeper regeneration too.

7. Cooling and relaxation: the most underestimated stages
In the sauna, strong physiological processes are triggered - the body warms up, blood vessels dilate, heart rate increases. To truly regenerate, the body needs an equally intense cool-down and relaxation phase. And it is here that many people fail. They finish their stay in the sauna, rinse with lukewarm water and move on. But without cooling down and relaxing, there is no real boost to immunity or blood flow.

There are rules to proper cooling. Start from the feet - ideally with cold water from the feet towards the heart. This will encourage blood to return from the periphery to the centre of the body and prevent heat shock. Never jump into an ice pool unprepared - you could give yourself a headache, cardiac shock or collapse. Gradual showering is better, and staying out in the fresh air if available.

Take it easy after cooling down. Lie down on a lounge chair, wrap yourself in a dry towel and give your body 10-20 minutes to recover. Only then will your body begin to process the positive effects of the sauna: breaking down stress hormones, harmonising blood pressure, boosting immunity and improving sleep.

Without the relaxation phase, sauna time is only half the experience. Let your body recharge - it will reward you more than you think.

Final tip: Try to plan one sauna evening where you consciously follow all 7 points. See how different the experience feels - calmer, deeper, more real.