A good sauna session can feel like pressing the reset button on your body and mind — but to really get the full benefits, it’s not just about sitting in the heat and sweating it out. There’s a real art to doing it right.
In this guide, I’ll walk you through everything you need to know: how to prepare, what to bring, how to pace yourself, and the little details that make a huge difference.

1. Get Ready Before You Even Step Inside

A great sauna session actually starts hours before you even open the door.

• Stay hydrated: Drink plenty of water during the day. Showing up already thirsty is a bad idea — dehydration can sneak up fast in the heat.
• Shower first: Rinse off any lotions, perfumes, or sweat. Clean skin sweats better, and it’s simply more respectful if you’re sharing the sauna with others.
• Pack smart: Bring two towels (one to sit on, one to dry off later), a water bottle, flip-flops, and a robe if you plan on cooling off outside between rounds.

And maybe most importantly — clear your mind. Sauna time isn’t about rushing or multitasking. It’s your permission slip to slow down.

2. What to Wear (and Why a Sauna Hat is a Game-Changer)

Less is more when it comes to sauna clothing. Ideally, you want to wear just a towel or a lightweight wrap. Skip synthetic materials — they don’t breathe well and can even release weird chemicals when they get hot.

One thing a lot of people overlook? A good sauna hat.
Yes, it sounds strange at first — but a wool sauna hat keeps your head from overheating, so you can stay in longer and feel way more comfortable.
If you’re looking for a high-quality option, definitely check out the banya hat from HolyBanya. They’re made from natural wool and not only protect your head but also add a traditional, authentic vibe to your sauna ritual.

Trust me: once you’ve tried one, you’ll wonder why you ever went without.

3. The First Round: Take It Easy

Your first time inside should be all about easing in.

• Start at a moderate heat — around 70–80°C (158–176°F).
• Sit or lie on the lower or middle benches where it’s not too intense.
• Stay inside for about 8–12 minutes — no need to push yourself.

Focus on breathing deeply, letting the heat soak into your muscles, and just being. If you feel lightheaded or uncomfortable, step out immediately. Sauna sessions aren’t a competition.

4. Cool Down Properly (It’s Not Optional)

After your first round, cooling down is non-negotiable. It’s just as important as the heat.

• Step outside and breathe in the fresh air.
• Take a lukewarm or cold shower — it helps close your pores and brings your body back to a safe temperature.
• Chill out for 10–15 minutes before thinking about going back in.

Some seasoned sauna lovers even take an ice plunge or roll in snow after heating up, but if you’re new to it, just stick to fresh air and a cool rinse. You’ll still feel amazing.

5. Second and Third Rounds: Turn It Up (If You Want)

Once you’re warmed up and cooled down, you can go for a second and even third round.

• Maybe move up a bench if you’re feeling adventurous (it’s hotter higher up).
• Try adding a little water to the stones for a burst of steam (called loyly).
• Bring a few drops of essential oils like eucalyptus or mint for a refreshing aroma.

Each round should still be mindful — around 8–15 minutes, followed by proper cooling again. You’re not trying to set a record. You’re giving your body a deep reset.

6. After the Sauna: Rehydrate and Refuel

Your body just worked hard sweating out toxins and regulating its temperature — now it’s time to help it recover.

• Water, water, water: Drink plenty after your last round.
• Electrolytes: Coconut water or a natural sports drink can help if you sweat a lot.
• Light food: Think fruit, nuts, or yogurt — nothing too heavy.

And skip the alcohol for a few hours. It hits harder after sauna and isn’t great for your recovery.

7. Rest and Enjoy the Afterglow

After your sauna session, give yourself permission to really relax.

• Take it easy for the rest of the day if you can.
• Listen to music, take a nap, or just lounge around.
• Keep hydrating gently.

Many people find they sleep like a baby the night after a good sauna ritual. You’ll likely wake up feeling refreshed, more focused, and lighter — both physically and mentally.

Final Thoughts

A proper sauna session isn’t just about sitting in heat — it’s about following a rhythm: warming up, cooling down, resting, and repeating.

And it’s the little things — like staying hydrated, not rushing, and protecting your head with a quality banya hat from HolyBanya — that transform a basic experience into a real ritual of renewal.

The sauna isn’t just good for you. It’s a gift you give yourself.