How to Use a Sauna Safely: Beginner’s Sauna Guide (Traditional & Infrared)

Using a traditional or infrared sauna at home can feel like having a private wellness retreat — a space to unwind, recover, and reset. Regular sauna use is linked to benefits like reduced stress, improved circulation, and muscle relaxation, which is why more homeowners are investing in wellness features alongside pools, hot tubs, and home gyms.

But if you’re new to sauna bathing, you probably have one important question:

How do you use a sauna safely — and still get the best results?

At Boldt Pools and Spa, we help people across Ontario choose the right sauna and set up routines they feel confident using. Whether you’re stepping into your first sauna session or thinking about adding one to your home, this beginner’s sauna guide will walk you through how to sauna safely, comfortably, and effectively.

Start With the Right Sauna Temperature

The safest sauna temperature depends on the type of sauna you’re using. For beginners especially, starting at a lower temperature and increasing gradually is key. A sauna should always feel relaxing — never overwhelming.

Traditional Sauna Temperature

Traditional saunas use heated air and sauna stones to create the classic high-heat sauna environment. They tend to feel more intense because the air itself becomes hot, which increases sweat quickly.

A typical temperature range for a traditional sauna is 160°F to 190°F (70°C to 90°C).

If you’re new, begin closer to 160°F and let your body adapt over time.

👉 Explore traditional sauna options at Boldt Pools and Spa

Infrared Sauna Temperature

Infrared saunas feel different — and for many beginners, they’re easier to ease into. Instead of heating the air, infrared panels warm your body directly. This gives you the sensation of deep heat without extremely hot air around you.

Infrared sauna temperatures typically range from 120°F to 140°F (50°C to 60°C), making them a great option for anyone who wants a gentler sauna experience.

👉 Browse infrared saunas here

Beginner tip: If you’re not sure which sauna is right for you, many first-time users find infrared easier to start with — while traditional is ideal if you want the classic high-heat sauna experience.

How Long Should a Beginner Stay in a Sauna?

One of the most common mistakes first-time sauna users make is staying in too long. Sauna benefits come from consistency, not pushing yourself.

A safe starting point for beginners is 10 to 15 minutes.

Once your body becomes more comfortable with heat exposure, you can extend your session to 20 minutes, and eventually up to 30 minutes maximum (for experienced users). If at any point you feel lightheaded, dizzy, or nauseous, you should exit immediately and cool down. The sauna should always feel like recovery — never like a challenge.

Hydrate Before and After Every Sauna Session

Saunas increase sweating, which means your body loses fluids quickly. Dehydration is one of the biggest safety concerns, especially for beginners.

Before you enter the sauna, drink a glass of water. After your session, drink again to replace the fluids you’ve lost.

It’s also important to avoid anything that makes dehydration more likely, such as:

• alcohol before sauna use
• heavy meals right before your session

If you sauna regularly, especially during colder months, adding electrolytes to your routine can help support hydration and recovery.

Cool Down the Right Way

Cooling down properly is just as important as the heat session itself. A safe cooldown supports circulation, prevents dizziness, and helps your body return to normal gradually.

Want to upgrade recovery even more? Try contrast therapy

Contrast therapy alternates hot and cold exposure — and it’s used by athletes and wellness enthusiasts to support circulation, muscle recovery, and overall energy.

If you’re using your sauna for recovery, this is one of the best routines to add.

👉 Learn more in our full guide: The Power of Contrast Therapy: Hot & Cold Recovery at Home

Sauna Safety Tips Every Beginner Should Know

• Always listen to your body. If you feel unwell, leave the sauna.
• Stay hydrated before and after.
• Never exceed 30 minutes.
• Avoid sauna use when sick, dehydrated, or overheated.
• Never push through dizziness or nausea.

If you have heart conditions, blood pressure issues, or are pregnant, speak to your doctor before using a sauna regularly.

Use Smart Features for Safer, Easier Sauna Sessions

One of the best ways to make sauna use easier — and more consistent — is choosing a sauna system with smart temperature control.

• Preheat your sauna from your phone
• Set the temperature before you step inside
• Control your session with more precision
• Enjoy a consistent experience every time

👉 View Tylö sauna systems here

How Often Should You Use a Sauna?

Many sauna owners use their sauna 3 to 4 times per week for the best results. Some use it after workouts to support recovery. Others use it in the evenings as part of a stress-relief and sleep routine.

• deep breathing
• meditation
• mindfulness
• gentle stretching

Bring the Benefits of Sauna Home with Boldt Pools and Spa

A sauna isn’t just a luxury — it’s a long-term investment in recovery, relaxation, and wellness. Whether you’re looking for a classic traditional sauna, a modern infrared model, or a premium smart-controlled sauna like Tylö, Boldt Pools and Spa has options designed to fit your home and lifestyle.

• available space
• wellness goals
• heat preference (traditional vs infrared)
• desired features (like smart controls and preheat)

👉 Explore all sauna options 👉 Or visit a Boldt Pools and Spa store near you for expert advice