How to actually use your sauna

Depends on the type. Our infrared saunas run 40–65°C, warming you directly rather than heating the room to that temperature. Traditional saunas can go up to 90°C, though plenty of people run theirs cooler than that, especially early on.

There's no prize for the highest number. Find a heat you can comfortably sit in for the length of session you're after.

If you're new to it, 10–15 minutes is a sensible starting point. Regular users often sit for 20–30 minutes, sometimes longer in a cooler infrared cabin.

It's fine to get out earlier than planned. It's not fine to push through discomfort to hit a number.

As often as you like, within reason. Many regular users sauna several times a week. If you want the full picture on frequency and why consistency matters more than any single session, that's covered in our Education guide.

Whatever you're comfortable in. A towel to sit on is a good habit either way, both for hygiene and for your sauna's timber. Light clothing, swimwear or nothing at all all work, depending on who else is using it and where it's set up.

Yes, a quick rinse before you get in is a good habit. Skip lotions, oils and heavy fragrances beforehand; they can affect the timber and won't smell great once they heat up.

Drink water before your session, and again afterwards. You'll sweat a reasonable amount, particularly in a traditional sauna, and replacing that fluid matters. Go easy on alcohol beforehand; it doesn't mix well with heat.

Step out, let your body come back down to a normal temperature, and rehydrate. If you're doing multiple rounds, a proper cool-down between each one is worth the time; it's part of what makes the second round feel good.

Entirely optional. Plenty of people love the hot-cold contrast, and plenty of people just prefer to cool down gradually at room temperature. If you want to try it, ease in rather than diving straight into an ice bath on day one.

A common and popular combination, and there's decent research behind infrared sauna specifically for post-exercise recovery. Let your heart rate settle a little from your workout before you get in, rather than going straight from a hard set to the heat.

Works well as an evening wind-down for a lot of people. Aim to finish at least 30 minutes before you plan to sleep, so your body has time to cool down naturally; that cooling is part of what seems to help with sleep onset.

Start conservative: lower heat, shorter session. Build up the temperature and time gradually over your next few sessions rather than going all-in on day one. There's no schedule to keep to; go at the pace that feels right.

If you're feeling dizzy, nauseous or just properly uncomfortable, get out. Every time. That's true whether you're on minute two or minute twenty.

• Stay hydrated before and after every session.
• Skip it if you're unwell, feverish, or feeling dizzy or nauseous.
• Go easy on alcohol before or during a session.
• Check with your doctor first if you have a cardiovascular condition or you're pregnant.
• Children should be supervised, with shorter sessions.