Prior to visiting Finland, we were excited and a bit nervous about trying a sauna for the first time. Post-trip, we sauna every chance we get! We absolutely love it and want this blog to break down any barriers there may be for others to try it.

Types of saunas

The Finnish Sauna Society recognizes three types of saunas. The wood burning and smoke saunas are more favorable because they’re seen as more authentic. However, electric saunas are more common in cities and hotels because they’re easier to fuel.

Wood burning saunas

A wood burning sauna is heated by a wood stove, called a kiuas in Finnish, with stones on top. If you’re renting a wood burning sauna, you may have the option to have the sauna prepared for you or be given extra time to prepare it yourself. It generally takes 30 – 60 minutes to heat up.

We enjoyed this type of sauna the most because it was outdoors and felt more intentional. Since it was our first time using one, we opted to have it prepared for us. While using it, you control the temperature by adding wood to the stove or water on the rocks to increase humidity.

When you’re ready to end your session, add more wood to the fire to help the sauna dry out.

Electric saunas

Most Finnish hotels have mixed-gender saunas and some saunas in rooms as well.

They’re very convenient to use – the temperature is set with a knob, often include timers, and they have the same rocks atop the heater as the wood burning saunas. They take 30 – 45 minutes to heat up.

Smoke sauna

A smoke sauna is like a wood burning sauna, except that there is no chimney to filter out the smoke. Instead, the smoke sauna will have a taller ceiling and a vent for the smoke to escape. This style of sauna is rarer, and it takes hours to heat up.

The Nordic Cycle

In Nordic countries, using the sauna in a cycle is traditional. It’s also common in hot springs.

Sauna for 10 to 20 minutes
Optional cold plunge for 30 seconds to two minutes
Cool down and relax for 10 minutes
Repeat up to three times

If it’s your first time using a sauna, stay in the sauna for five to ten minutes at a time and work your way up to longer periods.

Temperature

Sauna temperatures typically range between 155°-195°F (70-90° C). If you’re new to sauna bathing, set the temperature between 70-80°C for your first session. If there are tiered benches, sit on the lower benches for cooler temperatures and work your way up.

Humidity

Typically, the humidity levels in a sauna will be between 5-10%, but it’s easily adjusted to personal preferences by adding water atop the heated rocks and rises quickly after doing so.

Fun fact: the Finnish call the steam rolling off the rocks, löyly. The word is difficult to translate, but in Finnish it means “Spirit of Life”.

Rule of 200

The Rule of 200 is a general rule that your temperature and the relative humidity should not exceed 200. For example, if the sauna temperature is set to 160°F, the relative humidity shouldn’t be above 40%.

This helps keep the sauna comfortable, maximizes the therapeutic benefits, and ensures safety.

Cold plunges

Some saunas will have lake access, a cold pool, or another way to experience a cold plunge after using the sauna. This water is typically between 40-60°F (5-15°C) and presents such a shock to the system that it releases endorphins, increases blood flow, and soothes the nervous system. Zach loves this part of the cycle and plunged neck deep into a frozen river while we were in Finland!

Post sauna

Make sure you rehydrate. Water, tea, fruit, and vegetable juices are all great drinks to replace fluids and electrolytes. It’s also appropriate to bring a drink into the sauna with you.

Afterward, make sure to shower to remove salts that have accumulated on your skin from sweating. Using the sauna can dry your skin out, so applying moisturizer is helpful too.

Dress code

In Finland, it’s common to sauna naked, but if you’ll be in a public space, it’s best to ask your host what the best etiquette is. We suggest packing a bathing suit if you’re headed to Finland because many of the public saunas require them. If you’d like more coverage, wear an oversized cotton t-shirt and shorts or use a towel as a wrap.

The sauna should provide a seat cover to sit on in the sauna, and some provide towels.

What not to wear

Metal jewelry: it will heat up and burn you

Dirty or tight-fitting clothing
Workout clothes: clothing made of PVC can deteriorate in high temperatures
Lotions and creams: these will clog pores

Health benefits

There are numerous physical and mental health benefits to using a sauna, and the effects are immediate. Below are the most broad and relatable benefits, although using a sauna can help with asthma, psoriasis, and many other conditions.

Detoxification
Improved circulation
Improved heart health
Improved blood pressure
Pain relief
Soothes sore muscles
Reduced stress
Better sleep
Shortens sickness

Health concerns

High temperatures combined with high humidity can be dangerous. Follow the Rule of 200 to avoid overheating and dehydration. If you start to feel unwell, dizzy, or weak, exit the sauna and seek medical help (if needed) immediately.

Stay hydrated and avoid alcohol while bathing in the sauna.

Medication

Although using a sauna rarely causes problems with medication, it can affect how it’s absorbed, distributed around the body, metabolized, and excreted. Read more about how saunas can affect medication here.

Children and pregnancy

For information on children’s wellbeing using a sauna, reference the Finnish Sauna Society’s guide here and pregnancy here.

Favorite saunas

We’ll be adding to this list as we explore!

Aurora Village

We reserved the wood barrel sauna here. We’d highly recommend a stay and sauna session here – it completely blew us away. Check out day six and seven in our Finnish Lapland itinerary for more ideas on what to do nearby in Ivalo.

Scandinave Spa

The Scandinave Spa is in Whistler, Canada. We love it because it’s an adult-only, silent, Nordic-style spa. Cycle between a heated activity like a steam room or hot tub, before cold plunging in a pool or waterfall, then relaxing in hammocks, on the sun deck, or next to a fire.

Sparkling Hill Resort and Spa

You can thank Zach for finding this gem. It’s in Vernon, British Columbia, Canada overlooking Okanogan Lake. It has three pools, six saunas, steam rooms, and an igloo chamber. To say staying here is a dream is an understatement. Before booking check their “offers” page to find seasonal packages and discounts!

How to Use a Sauna 101: a Beginner's Guide