Whether you've just purchased your first infrared sauna or you're visiting one at a gym or spa, preparing properly for your first session will help ensure a comfortable, safe, and effective experience. This guide walks you through everything from pre-session preparation to post-session recovery.
The good news is that infrared saunas are more forgiving than traditional saunas—the lower temperatures and gentler heat make them accessible even for first-timers. Still, a little preparation goes a long way.
Before Your Session
24 Hours Before
Your preparation actually begins the day before your first session:
- Stay well hydrated: Drink plenty of water throughout the day. Showing up already dehydrated makes your session less comfortable and effective.
- Avoid alcohol: Alcohol impairs your body's ability to regulate temperature and accelerates dehydration—a dangerous combination with sauna use.
- Get adequate sleep: Fatigue can make heat more difficult to tolerate. Come to your session well-rested.
1-2 Hours Before
In the hours leading up to your session:
- Eat lightly: Avoid heavy meals that take energy to digest. A light snack is fine, but don't enter the sauna on a very full or completely empty stomach.
- Hydrate: Drink 250-500ml of water. Some people add electrolytes, especially if planning a longer session.
- Use the bathroom: You'll be more comfortable without the distraction of a full bladder.
- Remove makeup and lotions: These can block pores and interfere with sweating. Enter the sauna with clean skin.
Don't do a heavy workout immediately before your first sauna session. Your body is already warm and potentially dehydrated from exercise, making heat tolerance unpredictable. Save the sauna for after you've cooled down, or use it on a rest day.
What to Wear and Bring
Clothing
What you wear depends on your setting and personal preference:
- At home: Many people use their home sauna nude (covered by a towel) or in minimal clothing like a swimsuit or loose shorts.
- At a gym or spa: Follow the facility's dress code—typically a swimsuit or wrapped towel.
- General advice: Wear minimal, breathable, loose-fitting clothing. Avoid synthetic fabrics that may feel uncomfortable when sweaty.
Essential Items
- Two towels: One to sit on (protecting the wood from sweat) and one to wipe your face and body.
- Water bottle: Keep water within reach throughout your session.
- Timer or phone: Track your session length, especially the first few times.
- Change of clothes: You'll want fresh clothes after showering post-session.
First Session Checklist
- Two clean towels
- Water bottle (filled)
- Comfortable, minimal clothing
- Change of clothes for after
- Timer or phone
During Your First Session
Getting Started
Once your sauna is preheated (typically 10-20 minutes for infrared models), you're ready to begin:
- Place your towel on the bench before sitting down.
- Sit or recline comfortably—don't stand in the sauna.
- Position yourself near the heaters for optimal infrared exposure, but not touching them.
- Close the door to maintain temperature.
- Start your timer as you settle in.
Temperature and Duration for First-Timers
Conservative settings are recommended for your first session:
- Temperature: 45-50°C (113-122°F). This is lower than many experienced users prefer, but allows you to gauge your comfort level.
- Duration: 15-20 minutes maximum for your first session. You can always do more next time.
What You'll Experience
Here's what typically happens during a session:
- Minutes 0-5: You'll feel gentle warmth. The air temperature is comfortable, and you may not feel much different than sitting in a warm room.
- Minutes 5-10: Warmth deepens. You may notice your heart rate increasing slightly and begin to feel genuinely warm.
- Minutes 10-15: Sweating typically begins. This varies greatly between individuals—some people sweat profusely, others only lightly, especially on their first session.
- Minutes 15-20: Sweating continues. You should feel warm but comfortable. This is a good stopping point for beginners.
Leave immediately if you experience dizziness, nausea, rapid heartbeat, headache, or simply feel "wrong." There's no award for endurance—listen to your body. You can always try again another day.
Making It Enjoyable
Your first session should be relaxing, not an endurance test. Consider:
- Music or podcasts: Many people enjoy audio entertainment during sessions.
- Meditation: The quiet, warm environment is ideal for mindfulness practice.
- Deep breathing: Focus on slow, relaxed breaths.
- Reading: If your sauna has adequate lighting, light reading is possible (protect books from sweat).
After Your Session
Exiting Safely
When your session ends:
- Open the door and sit for a moment before standing. Blood pressure can be low after a session.
- Stand slowly and exit the sauna.
- Find a place to sit and rest for 5-10 minutes while your body cools.
Cool-Down Period
Give your body time to transition:
- Rest: Sit or lie down in a comfortable spot at room temperature.
- Hydrate: Drink water—at least 250-500ml to replace lost fluids.
- Cool naturally: Let your body temperature return to normal gradually. Avoid jumping straight into cold water on your first session.
Shower
Once you've cooled down (10-15 minutes):
- Take a lukewarm or warm shower—not extremely cold, especially after your first session.
- Wash away sweat and any toxins released through your skin.
- Pat dry and dress in comfortable, clean clothes.
Continue Hydrating
Your hydration doesn't end with the session. Continue drinking water over the next few hours. Monitor your urine colour—it should return to light straw colour within a few hours. Dark urine indicates you need more fluids.
After Your First Session
Normal Experiences
After your first session, you may notice:
- Relaxation: Many people feel calm and slightly sleepy.
- Mild fatigue: Similar to after a light workout—pleasant tiredness.
- Improved sleep: Many users report better sleep quality on sauna days.
- Flushed skin: Temporary redness from increased circulation—this is normal.
Building Your Practice
After a successful first session:
- Wait 24-48 hours before your next session to see how your body responds.
- Gradually increase session duration by 5 minutes at a time.
- Slowly increase temperature as you become comfortable.
- Most users find their rhythm at 30-45 minutes, 3-4 times per week.
Some people don't sweat much during their first few sessions—this is normal. Your body's heat response improves with regular use. Don't judge the effectiveness of the sauna by sweat volume alone.
Troubleshooting Common First-Time Issues
Not Sweating Much
This is common for first-timers. Your sweat glands become more responsive with regular use. Ensure you're well-hydrated and try slightly longer sessions as you acclimate.
Feeling Uncomfortable
If you're too hot, crack the door or lower the temperature. There's no requirement to endure discomfort. Find settings that work for you.
Headache After Session
Usually indicates dehydration. Drink more water before, during, and after future sessions.
Feeling Dizzy
Exit immediately, sit down, and hydrate. Next time, try a shorter session at lower temperature, and stand up more slowly afterward.
Your first infrared sauna session should be the beginning of an enjoyable wellness practice. Start conservatively, listen to your body, and build up gradually. For more information, see our safety guide and hydration tips.