Sauna Therapy
Last reviewed: January 10, 2025·Originally published: December 24, 2025
Written by Nusu Editorial Team with AI assistance
Reviewed by Nusu Editorial Team
How to Find the Right Sauna or Heat Therapy for Your Needs
Sauna and heat therapy have been practiced for thousands of years across cultures, from Finnish saunas to Russian banyas to Native American sweat lodges. Modern sauna facilities offer various heat therapy options that people use for relaxation, post-workout routines, and general wellness experiences.
Whether you are seeking relaxation, post-workout routines, social relaxation, or exploring heat therapy as part of your wellness routine, finding the right sauna involves understanding different types of heat therapy, evaluating facility quality, and ensuring safe practice.
This guide helps you understand different sauna types and their features, compare facilities effectively, ask the right questions, and know what to expect from your sauna experience.
If you are pregnant, managing a medical condition, taking medications, or have concerns about heat exposure, consult with your healthcare provider before using saunas. Heat therapy is not a substitute for medical care.
What Type of Sauna Do You Need?
Start with your goals and preferences. Different types of heat therapy offer different experiences.
| Your goal | Labels you might see | What to ask |
|---|---|---|
| Relaxation and unwinding | Traditional sauna, Finnish sauna, dry sauna | Ask about temperature, atmosphere, and session length. |
| Gentle heat experience | Infrared sauna, far-infrared | Ask about temperature range and how it differs from traditional. |
| Humid heat | Steam room, wet sauna, hammam | Ask about humidity levels and typical session length. |
| Post-workout routines | Recovery sauna, sports sauna, contrast therapy | Ask about temperature, cold plunge options, and timing. |
| Social experience | Public sauna, bathhouse, spa | Ask about attire requirements, etiquette, and facilities. |
| Private experience | Private sauna suite, personal session | Ask about booking, privacy, and amenities. |
| Combination wellness | Spa package, wellness circuit | Ask what is included and how sessions are structured. |
If a term sounds unfamiliar, ask the facility to explain the heat type, typical temperatures, and who the experience is designed for.
Understanding Sauna Types
Different sauna types work in different ways and offer distinct experiences.
Traditional Finnish sauna
The classic dry heat sauna originating from Finland.
How it works:
- Electric or wood-burning heater warms rocks
- Water poured on rocks creates steam bursts (löyly)
- High temperatures (150-195°F / 65-90°C)
- Low humidity except during steam bursts
Experience:
- Intense dry heat
- Periods of steam when water is added
- Traditional practice involves cooling between sessions
- Often includes cold plunge or shower
Good for: Those who enjoy intense heat, traditional experience, and contrast routines
Infrared sauna
Uses infrared light panels to heat the body directly rather than heating the air.
How it works:
- Infrared panels emit light that penetrates the skin
- Warms the body from within
- Lower air temperatures (120-140°F / 49-60°C)
- Minimal humidity
Experience:
- Gentler, more tolerable heat
- Deep warming sensation
- Less intense than traditional saunas
- Often in private cabins
Good for: Those who prefer lower temperatures and gentler heat
Steam room
Humid heat environment, sometimes called wet sauna.
How it works:
- Steam generator produces hot vapor
- Lower temperatures (110-120°F / 43-49°C)
- Very high humidity
- Tile or stone surfaces
Experience:
- Moist, warm air
- Feels hotter than temperature suggests due to humidity
- Cannot add dry heat intervals
Good for: Those who prefer moist heat and a humid environment
Other heat therapies
Russian banya: Traditional Russian bathhouse with high heat and steam, often including venik (birch branch) massage.
Turkish hammam: Middle Eastern bathing tradition combining steam, washing, and massage.
Korean jjimjilbang: Korean spa facilities with various heated rooms, often offering overnight stays.
Dry sauna (non-Finnish): Electric saunas without the steam tradition, common in gyms and spas.
Portable and home saunas: Smaller units including infrared blankets, personal cabins, and outdoor barrel saunas.
Health Considerations
Understanding the health considerations of sauna use helps you practice safely.
Common reasons people use sauna
People use sauna for relaxation, warmth, quiet time, social rituals, and post-workout routines. Experiences vary, so focus on how you feel and consult a clinician if you have health concerns.
Who should avoid or use caution
Consult a doctor before sauna use if you have:
- Heart conditions or cardiovascular disease
- Low or high blood pressure
- Kidney disease
- Recent heart attack or stroke
- Diabetes
- Epilepsy or seizure disorders
- Pregnancy
Use with caution or avoid:
- During acute illness or fever
- After heavy alcohol consumption
- With certain medications (ask your pharmacist)
- During dehydration
- With certain skin conditions
Contraindications: Some conditions make sauna use inadvisable. Always consult with a healthcare provider if you have concerns.
Safety guidelines
Hydration:
- Drink water before, during, and after
- Avoid alcohol before or during sauna
- Replace electrolytes if sweating heavily
Session length:
- Start with shorter sessions (typically about 5-10 minutes)
- Build up gradually
- Many facilities suggest a typical maximum of about 15-20 minutes per session
- Take breaks between sessions
Warning signs to stop:
- Dizziness or lightheadedness
- Nausea
- Rapid or irregular heartbeat
- Difficulty breathing
- Feeling unwell
After sauna:
- Cool down gradually
- Continue hydrating
- Rest before strenuous activity
- Allow body temperature to normalize
Session Details: What to Know Before You Visit
Typical session formats
Single session (typically about 15-30 minutes): One sauna type with cooling break. Basic introduction to heat therapy.
Extended session (typically about 45-60 minutes): Multiple rounds with cooling breaks. Traditional approach to sauna bathing.
Spa circuit (typically about 90-120 minutes): Multiple heat rooms, cold plunge, rest areas. Full wellness experience.
Private suite (typically about 30-60 minutes): Personal sauna room for individuals or small groups.
Membership access: Unlimited or regular access to facilities for ongoing practice.
What a traditional sauna session includes
Preparation:
- Shower before entering (hygiene requirement)
- Remove jewelry and contact lenses
- Bring towel for sitting
Sauna phase (typically about 10-20 minutes):
- Enter warm sauna
- Sit or recline on towel
- Move higher for more heat, lower for less
- Exit when comfortably warm
Cooling phase:
- Cool shower, cold plunge, or outdoor cooling
- Gradual temperature reduction
- Rest period
Repeat:
- Multiple rounds are traditional
- 2-3 cycles are common in some settings
- Listen to your body
Finishing:
- Final shower
- Extended rest period
- Hydration and light snack if desired
What to bring
Essentials:
- Towel (some facilities provide)
- Water bottle
- Flip-flops or shower shoes
- Shower supplies
Optional:
- Extra towel for hair
- Swimsuit (check requirements)
- Book or entertainment for rest periods
- Light snack for after
What to wear
Attire varies by facility:
- Mixed-gender facilities: Swimsuit usually required
- Single-gender areas: May be nude or towel-wrapped
- Private suites: Your choice
Always check the facility's dress code before arriving.
Pricing structures
Per-session pricing: Single visit fees, typically $15-40 for basic access, more for premium facilities.
Day passes: Full-day access to facilities, typically $30-75+.
Memberships: Monthly or annual plans with regular access, typically $50-150+ per month.
Packages: Multiple sessions at a discount.
Premium services: Private suites, spa treatments, and add-ons at additional cost.
Your First Visit: A Step-by-Step Walkthrough
Knowing what to expect helps you feel comfortable and get the most from your sauna experience.
Before your visit
Preparation:
- Confirm reservation if required
- Check facility rules and dress code
- Eat a light meal about 1-2 hours before
- Hydrate well
- Avoid alcohol
Information to gather:
- What is included in your session?
- What should you bring?
- What are the dress code requirements?
- How does booking/timing work?
When you arrive
Check-in:
- Register and pay or confirm membership
- Receive towels and locker key
- Get orientation to facilities
- Ask questions about etiquette
Preparation area:
- Change in locker room
- Shower thoroughly before entering sauna
- Remove jewelry, contacts if uncomfortable
- Store belongings securely
During your session
In the sauna:
- Enter quietly
- Sit on your towel
- Start on lower bench if unsure
- Breathe naturally
- Relax and be present
Managing heat:
- Lower benches are cooler
- Move down or exit if too hot
- Listen to your body
- Plan for about 5-15 minutes initially
Cooling:
- Exit when ready
- Cool shower or cold plunge
- Rest in cooling area
- Hydrate
Multiple rounds:
- Return to sauna when ready
- Each round can be longer or shorter
- 2-3 rounds is typical
- End with cooling and rest
After your session
Before leaving:
- Final shower
- Rest until body temperature normalizes
- Hydrate and eat if hungry
- Allow time to re-acclimate
In the following hours:
- Continue hydrating
- Avoid strenuous activity immediately
- Enjoy the relaxed state
- Note any unusual symptoms
How to Choose a Quality Sauna Facility
Finding the right facility ensures a safe and enjoyable experience.
Look for these signals
Cleanliness and hygiene:
- Visibly clean facilities
- Regular cleaning protocols
- Shower requirement enforced
- Fresh towels available
Safety practices:
- Clear safety guidelines posted
- Temperature monitoring
- Staff trained in safety
- First aid available
- Emergency protocols
Quality equipment:
- Well-maintained saunas
- Proper temperatures
- Ventilation
- Comfortable amenities
Professional operation:
- Clear pricing and policies
- Respectful staff
- Organized facilities
- Responsive to concerns
Facility types
Dedicated sauna facilities: Specialized in heat therapy with multiple options and traditional practices.
Day spas: Saunas as part of broader wellness offerings. May be less focused on traditional practice.
Fitness centers: Basic sauna access, often dry sauna or steam room. Convenience over specialization.
Bathhouses: Cultural bathing traditions with various heat rooms and services.
Wellness centers: Integrated approach with sauna alongside other modalities.
Private suites: Personal sauna rooms for individual or small group use.
Questions to ask before visiting
About the facilities:
- What types of saunas do you offer?
- What temperatures are maintained?
- Are there cooling options (cold plunge, showers)?
- What is included in the price?
About policies:
- What is the dress code?
- Do I need a reservation?
- How long can I stay?
- What is your cancellation policy?
About safety:
- How often are facilities cleaned?
- What are your safety protocols?
- Is there staff monitoring the areas?
- What if I feel unwell?
Red flags to take seriously
Hygiene concerns:
- Visibly dirty facilities
- No shower requirement
- Poor ventilation
- Mold or mildew visible
Safety issues:
- No temperature monitoring
- Broken or malfunctioning equipment
- No safety guidelines posted
- Staff not trained in heat-related issues
Operational problems:
- Unclear pricing
- Pressure to purchase extras
- Overcrowded facilities
- Unresponsive to concerns
Special Considerations
Sauna and athletic routines
Some athletes include sauna as part of a post-workout routine.
Practical considerations:
- Post-workout rather than pre-workout for most
- Allow heart rate to normalize first
- Hydrate and replace electrolytes
- Do not use when acutely injured or inflamed
Contrast therapy: Alternating heat and cold is common in some athletic and wellness settings. This often involves sauna followed by cold plunge.
Sauna and skin
Heat affects the skin in different ways:
Considerations:
- Shower after to remove sweat
- If your skin feels dry after heat, consider moisturizing
- Some skin conditions may feel uncomfortable with heat
- Consult dermatologist if concerned
Steam rooms and breathing comfort
Steam rooms are warm and humid. Some people prefer the environment, while others find it uncomfortable.
Cautions:
- Not a treatment for respiratory conditions
- Some conditions may be aggravated
- Consult doctor if you have lung conditions
- Exit if breathing becomes difficult
Social and cultural aspects
Sauna has important cultural dimensions:
Finnish tradition:
- Deeply cultural practice
- Social and meditative
- Etiquette and rituals important
Other cultures:
- Russian banya traditions
- Turkish hammam customs
- Korean jjimjilbang culture
- Japanese onsen practices
Social aspects:
- Community and connection
- Relaxation with friends or family
- Mindful solitude
- Wellness-focused socializing
Building a regular practice
If you plan to go regularly:
Frequency:
- Choose a pace you can sustain
- Consistency matters more than frequency
Integration:
- Part of workout recovery
- Weekly wellness ritual
- Social practice with others
- Meditative practice
Progression:
- Start with shorter, cooler sessions
- Build tolerance gradually
- Find your comfortable range
- Listen to your body over time
How Nusu Helps You Compare Options
Nusu is built to make discovery clearer and more transparent for consumers. Here is what you can expect on the platform:
- Search by location and service type
- Compare presences using the details studios choose to share
- See reviews and ratings where available
- Merit-based rankings that are never sold to the highest bidder
- Ranking signals that include verification status, profile completeness, client feedback, relevance, and engagement
- A public overview of ranking principles at /platform/ranking
When to Seek Other Help Instead
Sauna and heat therapy are not appropriate for all situations.
| Situation | Consider |
|---|---|
| Chest pain, difficulty breathing, or cardiac symptoms | Emergency care |
| Dizziness, fainting, or severe symptoms during sauna | Stop immediately, seek care if symptoms persist |
| Heat intolerance or medical conditions affecting thermoregulation | Healthcare provider guidance |
| Pregnancy | Healthcare provider guidance before use |
| Recent surgery or acute illness | Medical clearance before resuming |
Disclaimer
This guide is for educational purposes only and is not medical advice. Sauna use involves health considerations, especially for those with cardiovascular conditions, pregnancy, or other health concerns. Consult with a healthcare provider before beginning sauna practice if you have any medical conditions or take medications that may be affected by heat exposure.