A first sauna session follows a simple pattern. You drink some water and shower, then sit in the heat for a short, comfortable spell, often five to ten minutes to begin with. You step out to cool down and rest, go back in if you feel like it, then shower and rehydrate afterwards.
Drink water in the hour or so beforehand and avoid arriving thirsty. A light meal a couple of hours earlier is ideal, as a heavy meal or alcohol just before the heat tends to leave people feeling sluggish or lightheaded.
A quick shower before you go in is normal sauna practice. It helps you feel fresh and keeps the wooden benches clean. Take off watches, rings and other metal jewellery, since metal heats up quickly and can feel hot against the skin.
What to wear depends on the venue. Many gym and leisure saunas ask for swimwear, while private suites let you decide. Wrapping a towel around yourself is comfortable, and sitting on a towel is expected. Follow whatever guidance the venue gives.
What you find on arrival depends on the type of sauna. A gym or leisure centre sauna is usually a shared room off the changing area, with people coming and going. A spa or dedicated sauna venue tends to be calmer and includes somewhere to shower and rest between rounds.
A private sauna experience removes much of the guesswork. You have the room to yourself, you set the pace, and there is nobody to feel self-conscious around.
Stepping into a sauna feels like walking into a wall of dry warmth. Within a few minutes you start to sweat, your breathing slows and your muscles begin to soften.
The heat can feel intense at first if you are not used to it. Heat rises, so the lower bench is noticeably milder than the top one and is a sensible place to start. There is no need to stay in as long as experienced sauna users do.
Five to ten minutes is plenty for a first sauna. Many regular users stay in for around fifteen minutes at a time, but comfort matters far more than reaching a particular number.
Sit lower down if it feels too warm, and leave the moment you have had enough, even if that is after three minutes. You can always go back in once you have cooled down, and many people find the second round feels easier than the first.
Sauna bathing is a rhythm of heat, cooling and rest rather than one long sit. A typical pattern is a short spell in the heat, then time outside to cool down, drink water and relax before deciding whether to go back in.
Cooling can mean a lukewarm shower, sitting somewhere fresh, or simply resting in a robe until your body settles. Two or three rounds is common, though one is fine for a beginner.
Give yourself a few minutes to cool down slowly, then shower to rinse off the sweat. Drink plenty of water to replace what you have sweated out. Herbal tea or infused water is a gentle way to rehydrate.
Try not to rush straight back out into the day. Most people feel calm, loose and pleasantly tired afterwards. If you are curious about why sauna time leaves people feeling this way, our guide to the possible benefits of regular sauna use covers what is known and what is still being studied.
Leave the sauna straight away if you feel dizzy, faint, sick or simply not right. Sit somewhere cool, sip water and rest. Feeling warm and sweaty is expected. Feeling unwell is not, so do not push through it.
Sauna heat is not suitable for everyone. If you are pregnant, have a heart condition, low blood pressure or another medical condition, or are unsure whether sauna use is right for you, speak to your GP or another healthcare professional first.
A private sauna gives you a sauna suite to yourself for a set time, so the whole cycle of heating, cooling and resting happens without sharing the space with strangers.
At Dragonfly Skin, the private sauna in Leeds city centre is a handcrafted Finnish-style suite for up to two guests, a short walk from Leeds train station. It is built from linden wood with Abachi wood seating, chosen because it stays relatively cool and smooth in sauna heat, and warmed by a Tulikivi Finnish soapstone heater. The suite has natural light, a private rainfall shower and its own relaxation zone with a wall-mounted TV and built-in speakers.
Robes, slippers, fluffy towels, infused water and herbal tea are all provided, which answers most of the 'what should I bring' question for a first visit. Sessions run from one to two hours, leaving time for several rounds. Some guests pair the sauna with floatation therapy for a longer spa afternoon, and the suite suits solo relaxation just as well as sharing it with someone else.
A first sauna is far simpler than it looks from the outside. Go in gently, pay attention to how you feel, and let the rest of the session take care of itself.
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