You might think: “I’m going to sweat anyway, why shower?” But showering is the first step to proper sauna practice. During the day, your body collects sweat, dust, cosmetics, and sunscreen residues. If you don’t wash them off, you’re not only straining your own skin but also polluting the sauna environment. Especially in public saunas, it’s a matter of hygiene and respect.

Warm water also prepares your body physically and mentally. It dilates blood vessels and helps you adapt to the temperature change. The ideal is a short shower without soap (or with natural soap) and then thorough drying – a wet body heats up more slowly and unevenly inside the sauna.

Sitting or lying directly on the wood is not only unhygienic but also disrespectful. Your sweat soaks into the benches, stays there for others, and accelerates wood wear. Direct contact with hot wood can also be uncomfortable or painful.

The rule of thumb: a large towel under your entire body – including your feet. Some saunas recommend a smaller towel separately under the feet. If you sweat heavily, pack two or three. A towel is not just an accessory, but a key part of sauna culture.

Staying longer doesn’t mean better. Sauna time is not a sport – it’s about listening to your body. If you feel restless, heavy-headed, experience heart palpitations, or weakness, it’s a clear sign you’ve stayed too long.

In general, one cycle should last 8–15 minutes depending on the type of sauna, your experience, and health. It’s better to do several shorter cycles than one endless session. Regular alternation with cooling and rest has a much greater effect on the body.

Alcohol dilates blood vessels and affects body temperature regulation. In the extreme environment of a sauna, this stresses the circulatory system. The result? Dizziness, faintness, and in worst cases, collapse.

Similarly, a big meal is not ideal. If you sauna on a full stomach, your body has to digest and cool down at the same time – energy-intensive and uncomfortable. Light food 1.5–2 hours beforehand and water or herbal tea are the best choice.

Scents can instantly transform the atmosphere – but careless use of essences can cause irritating smoke and ruin the experience. Never pour undiluted oils directly on the stones.

The professional way: use only natural oils, ideally applied on crushed ice. Recommended: 2–5 drops per dose, depending on the oil’s strength and sauna size. Less is more – fragrance should be subtle and balanced.

Loud conversations, laughter, or – worst of all – phone calls disrupt the whole experience. In the sauna, silence rules. It’s about presence and respect. Even small noises or unnecessary entering and exiting can disturb the atmosphere. Sauna is not a gym or amusement park – it’s a place of calm.

After heating, cooling and rest are equally important. Proper cooling starts from the feet, moving toward the heart. Never jump into an ice pool unprepared – it risks shock. Gradual cooling is best.

After cooling, lie down, wrap yourself in a dry towel, and give your body 10–20 minutes of rest. Only then does the body process the sauna’s full benefits – stress hormone reduction, blood pressure balance, immune boost, and better sleep.