What happens at a sauna session?

  1. Shower to rinse off and warm up.
  2. Sauna round: sit on your towel, lower benches are cooler, upper benches hotter.
  3. Cool down: cold shower, plunge or fresh air.
  4. Rest: sit or lie down for a few minutes and drink water.
  5. Repeat if you feel good. Two or three rounds is common.

How long should you stay in a sauna?

About 8 to 15 minutes per round is typical for a traditional sauna, and infrared sessions often run longer at their lower temperature. Leave whenever you feel dizzy, unwell or too hot. There's no prize for staying longest.

Check with your doctor first if you're pregnant, have a heart condition or high blood pressure, or take medication that affects heat tolerance. Avoid alcohol before and during sauna use.

What do you wear in a sauna?

In most Australian bathhouses, swimwear or a towel wrap is standard. Some venues have specific rules, so check before you go. Bring a bench towel to sit on, a second towel or robe, and sandals. See which towels work best.

What is sauna etiquette?

  • Shower before you go in.
  • Always sit or lie on a towel.
  • Keep conversation low, and many venues prefer quiet.
  • Ask others before ladling water on the stones (löyly).
  • Don't stretch out across a full bench in a busy session.
  • Close the door quickly to keep the heat in.
  • Leave phones outside, as heat damages them and others value privacy.

Traditional, infrared or both?

Many venues offer both. Traditional rooms are hotter with steam, infrared rooms gentler and dry. Try each to see what you prefer: traditional vs infrared explained. Ready to go? Find a sauna near you.

Questions people ask

How long should you sit in a sauna?

About 8 to 15 minutes per round in a traditional sauna is typical. Leave earlier if you feel unwell. Infrared sessions are often longer because the air is cooler.

How many sauna rounds should you do?

Two or three rounds, each followed by cooling down and a short rest, is common. Start with fewer if you're new.

What should you wear to a sauna?

Swimwear or a towel wrap in most Australian bathhouses. Bring a towel to sit on and check the venue's rules.

Should you shower before a sauna?

Yes. Rinsing off first is standard etiquette and keeps the sauna clean for everyone.

Can you drink water in a sauna?

Drink water before and after sessions. Some venues allow a water bottle inside, others prefer you drink between rounds.