How to Use a Sauna: Complete Beginner's Guide

The first time in a proper sauna, most people either overheat trying to prove something, or sit near the door the whole time, too nervous to commit to the heat. Neither is the point. A sauna session has a rhythm: preheat, sit, sweat, cool down, repeat if you want to. Here's how to actually do it.

Step 1: Preheat before you go in

A barrel sauna needs time to come up to temperature, and the wood needs that time too. On most Nomad stoves, expect about 75 minutes to reach 165°F and around 90 minutes to hit 180°F. Don't rush this by cranking the stove and walking in at 15 minutes. The wood, the bench surfaces, and the air all need to equalize, and a half-heated room doesn't give you the session you're expecting.

Step 2: Hydrate before, not during

Drink water before your session, not a bottle you're chugging mid-sweat. A sauna session pulls a real amount of fluid out of you through sweat, and starting hydrated matters more than trying to catch up once you're already in the heat. Skip alcohol beforehand. It dehydrates you further and impairs your ability to judge how hot you actually are, which is the wrong combination in a 170°F room.

Step 3: Dress for the heat, not for modesty

Traditional sauna use in Finland is often nude, but that's a personal or cultural choice, not a requirement. A towel, swimsuit, or loose cotton is fine. What doesn't belong in the sauna: synthetic fabrics that trap heat unevenly against skin, jewelry (metal gets hot fast), and phones or watches that weren't built for extreme heat and humidity.

Step 4: Go in, sit, and give it a few minutes before deciding

The first two or three minutes in a hot sauna can feel intense even for people used to it. That's normal. Sit still, breathe, and let your body adjust before deciding the heat is too much. If you're new, start on a lower bench, where the temperature is slightly less intense than up top, especially in a box-style sauna where heat stratifies by height. In a barrel, the temperature difference between benches is smaller, so seating position matters less.

Step 5: Throw water on the rocks (if your stove allows it)

This is löyly: the burst of steam released when water hits hot stones. It's a core part of real sauna culture, not an optional extra. A small ladle of water on the rocks spikes the humidity and makes the heat feel more intense for a short stretch, which is the point. Not every heater is built to handle this. Ask before you assume: some electric heater rock beds are designed for it, some aren't. Nomad's stove selections are chosen specifically so buyers can pour water on the rocks.

Step 6: Watch your own clock, not someone else's

A first session should run 10 to 15 minutes, not the 20 to 30 minutes an experienced sauna-goer might sit for. Leave before you feel dizzy, nauseated, or like the room is spinning. Those are your body's actual signals, not weakness. There's no prize for outlasting anyone else in the room.

Step 7: Cool down deliberately

Step outside, sit in room-temperature air, or take a cool shower. Don't skip straight from the heat into another activity. The cooldown is where your heart rate comes back down and where a lot of people report the best part of the whole ritual: a specific, clear-headed calm that only shows up after the contrast.

Step 8: Repeat if you want the full cycle

Traditional sauna sessions run in rounds: heat, cool, repeat two or three times. Each round can be a little longer than the last as your body adjusts. There's no rule that says you need more than one round. A single 10-minute session is a complete sauna experience on its own.

A simple first-session checklist

FAQ

How long should a beginner stay in a sauna?

Start with 10 to 15 minutes. Leave earlier if you feel dizzy, nauseated, or uncomfortable. You can build up session length over time as your body gets used to the heat.

Can you drink alcohol before or during a sauna session?

No. Alcohol dehydrates you and makes it harder to accurately judge how your body is responding to the heat, which increases the risk of overheating.

Do you have to be naked in a sauna?

No. Traditional Finnish sauna use is often nude, but that's cultural, not required. A towel, swimsuit, or loose cotton clothing works fine.

What temperature should a sauna be for a beginner?

Most sessions run between 150°F and 180°F. There's no rule that a beginner needs the sauna at a lower temperature than usual; it's more about session length and bench position than the thermostat setting.

Is it safe to throw water on the rocks in any sauna?

Not in every stove. Ask before assuming. Some heaters are built for it and some aren't. If you're buying a sauna and this matters to you, say so up front when you're speccing the build.

Ready to get your own barrel sauna set up at home? Request a quote or check the Buyer's Guide for what to know before you buy.