How to Use a Sauna : 9 Elements of the Perfect Sauna Routine
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This blog post (based on our full-length YouTube guide) will walk you through a real, beginner-friendly sauna routine — including science-backed tips and my personal experience using both steam rooms and Russian banyas.
🧠 Quick Refresher: Why Sauna is Worth It
Saunas and steam rooms aren’t just for relaxing — they’re full-on body and brain upgrades. Here are just a few science-backed benefits:
Boosts cardiovascular health
Aids the lymphatic system
Supports kidney detox
Rejuvenates your skin
Speeds up muscle recovery
Triggers endorphins + improves mood
Reduces inflammation
Check out my video covering all the benefits of sauna
🧼 Step-by-Step: A Simple Sauna Routine
1. Before You Go
Don’t eat for 2–3 hours before your sauna. Your digestive system pauses during intense sweating, so give it a break. Going in full? You’ll feel like a slow-cooked meatball — hot, heavy, and regretting everything.
Hydrate like it’s your job — especially with mineral water. You’ll lose a ton of fluids in there. In 20–25 minutes, I lose around 3 pounds of sweat even when drinking water. Bonus: add electrolytes like sodium, potassium, and magnesium.
Check out my video dedicated to sauna preparation for the full breakdown
2. What to Wear?
Keep it minimal. Synthetic fabrics can trap heat — opt for loose cotton, a towel, or go nude if appropriate. I usually wear running shorts. Women often wear swimsuits.
3. How Long Should You Stay In?
First round: 5–10 minutes
Then: Cool down with a cold shower
Repeat: 1–2 more short rounds (5–8 minutes each)
Listen to your body: Heart rate, comfort, and experience level all matter
➡️ Cardio first? Even better. I’ve noticed that doing sauna after a cardio workout (like running or cycling) feels amazing and amplifies the benefits.
4. Best Body Position?
Ideally: Lie down horizontally to keep your body temp even.
Realistically: Most people sit. That’s fine too.
5. What to Do Inside?
Set an intention: recovery, stress relief, or mental clarity.
I usually meditate or focus on deep breathing. Sometimes I stretch or do eye exercises.
During breaks: drink warm mineral water to rehydrate and replace lost minerals.
6. After the Sauna
Rehydrate more.
Rest.
Don’t rush to eat. Give your body 1+ hour to normalize blood flow to your internal organs.
7. How Often?
As often as you can recover from.
Some people do it daily (I’ve done 7 days in a row), but watch for signs of dry skin or fatigue.
Watch the full Sauna Start Guide video on our channel for even more tips.
🧖♂️ Bonus Tips for a Better Experience
Ease into it: Don’t go hard on your first try. Think of sauna like training — it takes time to adapt!
Bring a friend: Sauna is even better when it’s social.
Be mindful: Pay attention to your breathing, your mood, your heart rate.
Don’t rush: A proper sauna session takes 20–30 minutes plus cool-down time. Rushing can spike cortisol and kill the benefits.
🔥 My Russian Banya Experience
In addition to my gym’s steam room, I sometimes visit a Russian banya in San Francisco called Archimedes. Here’s how it’s different:
Sessions are longer (up to 2 hours!)
Heart load is more intense
Much longer recovery time (I need a full day after)
Stronger social vibe — I usually go with friends
If you’re curious, I recommend trying both gym saunas and banyas to see what works best for your body (and lifestyle).
Final Thought
The sauna isn’t just a hot room — it’s a powerful wellness tool. With a little planning and consistency, you can make it a regular part of your health routine.
Try it out, tweak it, and listen to your body. Stay warm, stay healthy!