A sauna visit is simpler than it looks from the outside. You get hot, you cool down, you rest, and you do it again. Nobody is timing you and there is no right way to do it. This guide covers the practical side, so the only thing left to think about on the day is how you feel.
Most of the outdoor saunas in the UK run sessions of about an hour. That hour is yours to split between the heat, the cold and sitting about in between, however you like.
What to bring
- Two towelsOne to sit on in the sauna, one to dry off with
- SwimwearWorn at almost every UK sauna
- WaterA full bottle, to drink before, during and after
- Sandals or flip-flopsFor walking to the water or across cold ground
- Something warmA robe, hoodie or big coat for the breaks, and a hat in winter
- A bag for wet thingsYou will have more than you expect
Before you go
Book ahead. Most small saunas sell seats in advance and weekend sessions fill up. If you are going alone, look for a community or shared session, where you book a single seat and share the sauna with others. A private session means hiring the whole sauna for your group.
Arrive ten minutes early so you can change without rushing. Eat something light an hour or two beforehand, drink plenty of water and leave alcohol until afterwards. Take off jewellery, because metal gets hot against the skin.
In the heat
Heat rises, so the top bench is the hottest seat and the bottom bench is the gentlest. Start low. You can always move up.
Sit or lie on your towel. For a first round, ten minutes or so is plenty, and less is fine. The signal to leave is your own body, not the clock or the person next to you. If you feel light-headed, sick or just done, step outside straight away and sit down.
At some point someone may pour water on the stones. That makes a burst of steam, which feels much hotter for a minute, especially higher up. A good host will ask the room first. If you would like to skip it, that is a perfectly normal moment to step out.
The signal to leave is your own body, not the clock.
The cold part
Cooling down is half of the experience, and it does not have to mean jumping in the sea. Standing outside in the air counts. So does a bucket shower, or a cold tub up to your knees.
If you do go into cold water, walk in slowly and keep your breathing steady. Cold water makes you gasp for the first few seconds, which is why you should never jump or dive in. Stay close to the edge, keep it short the first time, and do not go into open water alone. After that, wrap up, sit down and give yourself a few minutes before the next round.
Two or three rounds of hot, cold and rest is a full session for most people. Drink water as you go.
Etiquette
The unwritten rules
- Rinse firstA quick shower before you go in, if there is one
- Sit on your towelIt keeps the benches clean for everyone
- Ask before pouringCheck with the room before adding water to the stones
- Be quick with the doorEvery second it is open lets the heat out
- Read the roomSome sessions are chatty and some are quiet
- Phones stay outsideFor other people's privacy, and because the heat can damage them
When to check first
Saunas and cold water both put extra demand on your heart and circulation. If you are pregnant, have a heart condition, high or low blood pressure, or any other health condition you are unsure about, speak to your doctor before you book. Give it a miss if you are unwell, or if you have been drinking.
Tell the host it is your first time. They would much rather know, and they will usually keep an eye out and talk you through it.
Where to start
A shared session at a small outdoor sauna is a friendly way in. You can usually book one seat and there will usually be a host on hand. You will almost certainly not be the only beginner. You could even try and rope in a friend. The saunas below all sell single seats. Check each listing for times, prices and any age limits.