How to get the most out of your first sauna session
Stepping into a sauna for the first time can feel a little mysterious, and often a bit scary. Do you stay in for five minutes or thirty? Should you bring water? What about the cold shower outside? At Ilo Sauna, we believe that good things come to those who sweat. If it’s your first time, here are some simple steps to make the most of your session.
1. Arrive hydrated
Sauna is all about sweating, so hydration starts before you even enter. Did you know it takes 2 hours for your body to get hydrated from water? Drink 1 - 1.5l of water in the hours leading up to your visit, but avoid arriving with a full stomach or too much caffeine. Bring a reusable water bottle to sip in between rounds.
2. Prepare your body
Shower beforehand to feel fresh and to help your body warm up evenly. Wear swimwear and bring two towels. Leave jewellery and watches outside—the heat can make metal uncomfortable.
3. Start slow
If it’s your first time, aim for 8–12 minutes in the sauna, but even if it’s shorter, that’s okay. Sit or lie comfortably, focus on your breath, and let the heat do its work. Don’t feel pressured to push your limits… sauna is about listening to your body.
4. Embrace the ritual of cooling down
After your first round, step outside for fresh air, or try a cool shower. This contrast between hot and cold boosts circulation, invigorates the body, and makes the next round even more enjoyable.
5. Repeat and find your rhythm
Most people enjoy 2–3 rounds of heat followed by cooling off. With each cycle, you’ll notice your body relaxing more deeply. Over time, you’ll discover your personal rhythm… some like short, hot bursts; others prefer longer, gentler sessions.
6. Take your time afterward
Don’t rush back into daily life, bab. Rest, rehydrate, and allow your body to settle. A cup of water or simply sitting quietly is the perfect way to finish your sauna session.
7. Be present
Perhaps the most important tip: treat sauna as an opportunity to switch off. Put your phone away, let go of distractions and enjoy the simple pleasures of heat, steam, and stillness.
Final thoughts
Your first sauna session is just the beginning. The more you return, the more you’ll learn to listen to your body and appreciate the balance of warmth and coolness, activity and rest. At Ilo Sauna, we’re here to help you through the journey. We will help you discover sauna not just as a wellness practice, but as a way of life.