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Traditional (Finnish) Saunas: Typically operate between 150°F and 190°F (65--88°C), with a median standard between 165--180°F.

Infrared Saunas: Operate at lower, radiant heat temperatures, generally between 120°F and 150°F.

Beginners: Start with 10 to 15 minutes per session.

Advanced: You can stay longer (up to 20 minutes), but it is best done in "innings". Do a 15-minute session, exit to cool down and rehydrate for 5 minutes, and then return for another round. Always listen to your body and exit immediately if you feel dizzy or nauseous.

This is a matter of personal preference. Traditional saunas use heated rocks where you can add water to create steam and instantly increase the humidity. Infrared saunas are run dry without rocks or steam. You can also add essential oils to your water for aromatherapy.

Before: Yes, shower beforehand to rinse off perfumes, lotions, and oils to keep the sauna sanitary and help your skin sweat freely.

After: Yes, rinse off the sweat, salts, and toxins, and help your pores close back up.

Regular sauna use supports:

• Heart Health & Circulation: Improved vascular function and lower blood pressure.
• Muscle Recovery: Loosens stiff joints and eases muscle soreness.
• Detoxification: Flushes heavy metals (like lead, cadmium, and mercury) through heavy sweating.
• Relaxation & Sleep: Helps lower cortisol and promotes deeper, restorative sleep.

• Private Saunas: Go completely bare or wrap yourself in a cotton towel.
• Public/Gym Saunas: Swimsuits or towels are typically required by facility rules.
• Pro Tip: Avoid wearing metal jewelry as it can heat up and burn your skin, and leave electronics (phones, earbuds) outside—extreme heat damages batteries.

• Saunas cause significant fluid loss through sweating, resulting in temporary reductions in "water weight". However, it is not a replacement for regular exercise and a proper diet for burning fat.

Traditional Saunas: Heat the air in the room to high temperatures using electric or wood-burning heaters.

Infrared Saunas: Use invisible light spectrum wavelengths to heat your body directly rather than superheating the surrounding air.

• Proper ventilation is critical so you don't sit in a "suffocation box" with depleted oxygen and high CO₂ buildup. A well-designed traditional sauna has an intake vent near the floor by the heater and an exhaust vent on the opposite wall.

Sauna therapy is generally safe, but you should consult a doctor first if you have underlying cardiovascular conditions, take certain medications, or are pregnant. Never use a sauna if you have a fever, are under the influence of alcohol, or feel lightheaded.