Congratulations on your new outdoor sauna. Here is everything you need to know for your first session.
Heating Up
- Turn on the heater following the exact heater and product manual. Set the temperature to a comfortable starting point for your first session.
- Allow time for the sauna to reach temperature.
- Do not enter the sauna until it has reached the target temperature.
Before You Enter
- Drink water to ensure you are hydrated.
- Shower before entering.
- Remove jewellery — metal heats up quickly and can cause burns.
- Bring a towel to sit on.
- Do not consume alcohol before or during sauna use.
Your First Session
- Enter the sauna and sit on the lower bench.
- Spend a short time on the lower bench. Focus on relaxing and breathing slowly.
- If you feel comfortable, move to the upper bench for the remaining time.
- If your heater manual permits, pour a small ladle of water on the heater stones to create steam (löyly). Start with a small amount.
- Exit the sauna when you feel ready.
Safety Note: Sauna bathing creates a physiological cardiovascular demand [1]. Always exit the sauna immediately if you feel dizzy, faint, nauseated, unusually breathless, or unwell. People with cardiovascular conditions, those who are pregnant, or those taking medication should seek individual clinical advice before using a sauna [1].
Between Sessions
- Cool down with a cold shower, fresh air, or a cold plunge if available.
- Rest for a few minutes.
- Drink water.
- Re-enter for a second session if you wish.
Safety Note: Cold water immersion can cause cold shock, which rapidly increases breathing, heart rate, and blood pressure [2]. People with a heart condition should discuss cold-water immersion with their doctor [3].
After Your Session
- Drink water or an electrolyte drink.
- Rest for a period of time.
- Eat a light meal if desired.
Building Up
Start with a few sessions per week at a moderate temperature. Over the first few weeks, increase the temperature gradually and extend the session duration as you become accustomed to the heat. Always follow the product manual and listen to your body.
Frequently asked questions
How do you use an outdoor sauna for the first time?
Heat the sauna to a comfortable starting point following the product manual. Enter and sit on the lower bench for a short time. Exit, cool down with a shower or fresh air, rest, then re-enter. Drink water before and after. Start with a few sessions and increase gradually.
How long should you stay in a sauna?
Beginners should start with short sessions. Regular users typically spend more time per session. Always exit immediately if you feel dizzy, faint, nauseated, unusually breathless, or unwell.
References
| Ref | Source | URL |
|---|---|---|
| [1] | Cardiovascular and Other Health Benefits of Sauna Bathing: A Review of the Evidence | https://www.mayoclinicproceedings.org/article/s0025-6196(18)30275-1/fulltext |
| [2] | You’re not a polar bear: The plunge into cold water comes with risks | https://www.heart.org/en/news/2022/12/09/youre-not-a-polar-bear-the-plunge-into-cold-water-comes-with-risks |
| [3] | Swimming with a heart condition | https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/swimming-with-a-heart-condition |