Your first visit to the sauna
Your first visit to the sauna can be a bit daunting. Don’t worry — with this guide, you’ll be well prepared.
Before your sauna session
Proper preparation starts at home. Make sure you allow plenty of time, as a visit to the sauna should never be rushed. Allow at least two to three hours.
What you should bring:
- Two large towels (one to sit on, one to dry off with)
- Bathrobe or sauna towel
- Bath slippers
- Shower gel and shampoo
- Water bottle
In the sauna
The golden rule: always sit on the towel. Your sweat should never come into direct contact with the wood. The towel should be large enough to cover your feet as well.
Most Swiss saunas are clothing-free. This means: no swimming trunks, no bikinis. This may feel unusual at first, but it is for hygiene reasons. Nobody is looking — everyone is focused on themselves.
Sauna duration for beginners:
- First session: 8–10 minutes
- Second session: 10–12 minutes
- Third session: 12–15 minutes
Listen to your body. If you feel dizzy or unwell, leave the sauna immediately.
Cooling down properly
Cooling down is essential after the sauna. Here’s how to do it right:
- Fresh air — First, step out into the fresh air and take a deep breath
- Cold water — Take a cold shower or use the plunge pool (starting from your feet)
- Rest — Rest for at least as long as you were in the sauna
Sauna etiquette
A few unwritten rules:
- Speak quietly or remain silent
- Don’t stare
- Make room if someone wants to lie down
- Be quiet during the infusion
- Open and close the door quickly
Conclusion
The most important tip: relax. A sauna is meant to relieve stress, not cause it. Over time, it will all become routine, and you’ll wonder why you didn’t start sooner.