How to use a sauna
The right heat
Traditional saunas run 70–100 °C dry heat. If you're new, start at the low end — there's nothing to prove. A thermometer and a timer are the two tools that make the practice measurable.
Timing
5–20 minutes is the working range. Start at 5 minutes, extend as you adapt. Two to three sessions a week is a sustainable rhythm for most people.
Hydration
Heat is dehydrating. Drink water before, during and after. Avoid alcohol in the four hours before a session.
The ritual build
Consistency beats intensity. A short session you repeat beats a long one you avoid. The point is a rhythm you can keep through winter.
After the heat
Cool down however you like — air, a cool shower, or eventually a plunge. The cooldown is where the practice turns into something you look forward to.
⚠ Heat exposure stresses the cardiovascular system. If you have a heart condition, high blood pressure, or are pregnant, check with a physician before starting. Never force a session.