Imagine ... you’ve just finished a long day of work. Your shoulders ache from hunching over your laptop, your mind feels foggy from endless meetings, and your body craves something restorative. A friend suggests going to the sauna. You step into the warm, wood-panelled room, the heat wraps around you like a blanket, and suddenly the stress begins to melt away. But then - someone bursts in, talking loudly on their phone, another person stretches out across the whole bench, and someone else pours half a bucket of water on the hot stones without asking anyone. The serenity you hoped for has vanished.
This is where understanding sauna etiquette comes into play. Just as there are unspoken rules in a library or at a dinner table, saunas have their own cultural codes - some official, some simply respectful - that ensure everyone enjoys the experience.
Now, let's find out more about:
Why people go to saunas in the first place and the health benefits they can bring.
Situations where saunas may not be safe.
The fascinating traditions of sauna use across different countries.
The essential do’s and don’ts of proper sauna behaviour.
And, finally, how to respect the shared ritual so everyone leaves feeling refreshed rather than frustrated.
Let’s begin with why saunas are worth the sweat.
The Benefits of Going to a Sauna
Modern research backs up what ancient cultures have known for centuries: sweating it out in a heated space is good for the body and mind. Studies from Finland, where sauna culture is deeply ingrained, show that regular sauna use may reduce the risk of cardiovascular disease, improve circulation, and even lower stress levels.
When you sit in a sauna, your heart rate increases, similar to the effects of moderate exercise. This can help with cardiovascular conditioning. The heat also dilates your blood vessels, which can temporarily lower blood pressure and improve circulation. On top of the physical benefits, there’s the undeniable mental release. The heat encourages you to slow down, breathe deeply, and let go of your phone (if you’ve followed the rules!).
Other research suggests that sauna bathing can help with muscle recovery after exercise, reduce joint stiffness, and improve sleep quality. There’s even emerging evidence that regular sauna use may lower the risk of dementia and Alzheimer’s disease, thanks to improved blood flow to the brain.
And let’s not forget the social side. Saunas in many countries are places for bonding - friends, family, and even business partners gather to talk openly in the comfort of shared heat.
When a Sauna Is Not Recommended
As beneficial as saunas can be, they’re not suitable for everyone. Knowing when not to use one is just as important as understanding their benefits.
Heart conditions: People with unstable angina, recent heart attacks, or severe heart failure should avoid saunas unless cleared by a doctor.
Pregnancy: High heat may pose risks for pregnant women, particularly in the first trimester. It’s always best to consult a healthcare professional.
Fever or illness: If you’re already unwell, a sauna can stress the body further and delay recovery.
Low blood pressure: Because saunas dilate blood vessels, they may cause dizziness or fainting in those prone to low blood pressure.
After alcohol or heavy meals: Saunas and alcohol don’t mix; both dehydrate the body and increase strain on the heart. Similarly, going into a sauna immediately after a large meal may cause discomfort or nausea.
The golden rule: listen to your body. If you feel dizzy, nauseous, or faint, leave the sauna immediately.
A Tour of Sauna Traditions Around the World
One of the most fascinating aspects of sauna culture is how it differs around the world. Though the core idea - sitting in heat to sweat - remains universal, the traditions vary widely.
Finland: The Heart of Sauna Culture
In Finland, saunas are not a luxury; they’re a way of life. With a population of about 5.5 million people and more than three million saunas, it’s safe to say nearly every Finnish household has access to one. Saunas are used for relaxation, socialising, and even important life events. Historically, women gave birth in saunas because they were considered the cleanest rooms in the house. In Finland, it’s common to alternate between the hot steam room and plunging into icy lakes or rolling in snow.
Russia: The Banya Experience
Russia’s version is the banya, often accompanied by a “venik” - a bundle of leafy birch or oak twigs used to gently beat the skin, stimulating circulation. The Russian banya is a lively, social place where people chat, laugh, and sometimes even sing.
Turkey: The Hammam
The Turkish hammam, or bathhouse, is a different yet related tradition. Instead of dry heat, hammams focus on steam. Visitors are scrubbed down by attendants, leaving the skin polished and refreshed. Hammams are as much about cleansing as they are about social interaction.
Japan: Onsen and Sento
While not technically saunas, Japan’s onsen (hot springs) and sento (public baths) share similar cultural weight. These spaces are communal, quiet, and rooted in deep tradition. Cleanliness is emphasised - everyone must wash thoroughly before entering the bath.
Sweden: Bastu and Beyond
Like Finland, Sweden has its own sauna tradition known as bastu. It’s common to combine sauna sessions with dips in the sea, even in freezing conditions. The Swedish attitude, much like the Finnish, is relaxed and communal.
Learning these different approaches helps us appreciate why sauna etiquette matters so much. What might be acceptable in one country may be frowned upon in another.
Do’s and Don’ts of Sauna Behaviour
A sauna can be one of the most restorative environments you’ll ever step into - but only if everyone respects the shared space. Think of it as similar to a library, yoga studio, or even a dinner party: there’s a rhythm and code of behaviour that allows everyone to relax. Here’s a far more detailed breakdown of what you should and shouldn’t do inside.
The Do’s
1. Shower before you enter
This isn’t just a nicety - it’s a matter of hygiene. Washing removes sweat, perfumes, lotions, and bacteria from your skin. When you sweat inside the sauna, it’s cleaner for everyone if you’ve started fresh. In places like Japan and Finland, skipping the pre-sauna shower would be considered almost unthinkable.
2. Bring a towel (or two)
Always carry a towel to sit or lie on. This prevents sweat from soaking into the wooden benches and keeps the environment clean. Some people also bring a second towel for drying off between rounds.
3. Test the temperature gradually
If it’s your first time, start on the lower bench where the heat is milder. Work your way up as your body adjusts. It shows self-awareness and prevents you from being “that person” who charges in, sits at the top, and then has to rush out five minutes later.
4. Keep noise to a minimum
Quiet is golden in most saunas. A calm, hushed conversation may be acceptable if no one else seems to mind, but phones, loud chatter, and laughter are disruptive. Remember: people often come to saunas to meditate or escape daily noise.
5. Respect personal space
If the sauna is busy, sit compactly so others can join. Don’t sprawl across two benches unless it’s nearly empty. Think of it as public transport - share the space fairly.
6. Use water on the stones considerately
Pouring water on the hot stones creates steam (called löyly in Finnish). This is wonderful but should never be done impulsively. Check with the group: “Mind if I add a little water?” Different people tolerate steam differently, so asking first is courteous.
7. Observe local customs
In Finland or Germany, nudity in saunas is normal. In Britain or North America, swimsuits or towels are expected. When abroad, look up local traditions first. Following local norms is an essential part of good sauna etiquette.
8. Time your sessions wisely
Stay around 10–20 minutes per round, followed by cooling off. Pushing yourself too long is unsafe and makes others uncomfortable if you suddenly faint or dash out looking unwell. Saunas are about listening to your body, not proving endurance.
9. Hydrate afterwards
Drink plenty of water once you’ve finished. Many cultures also enjoy herbal teas, mineral water, or light snacks post-sauna. This replenishes lost fluids and prevents headaches.
10. Cool down properly
Part of the ritual is alternating hot and cold. Step outside, take a cool shower, dip in a plunge pool, or - if you’re in Finland - jump in a lake. This not only feels refreshing but is also believed to improve circulation.
11. Be mindful of scents
Skip perfume, aftershave, or heavily fragranced lotions before entering. Strong smells become overwhelming in the heat and can make others feel nauseous.
12. Enter and exit quickly
When opening the sauna door, step in or out swiftly to avoid letting all the heat escape. Lingering in the doorway is a big faux pas.
13. Stay present
Use the sauna as an opportunity to disconnect. Leave your phone outside, breathe deeply, and focus on the experience. The best sessions are mindful, not distracted.
The Don’ts
1. Don’t bring your phone
Not only is it rude to scroll and type in a communal relaxation space, but the heat also damages electronics. Saunas should be screen-free zones.
2. Don’t wear sweaty gym clothes
Saunas are not an extension of the gym floor. Clothes trap sweat, block skin breathing, and can smell unpleasant in the heat. A towel or lightweight swimsuit is far more appropriate.
3. Don’t jump in straight after exercise
Yes, saunas help with recovery, but give yourself time to cool down first. Going straight from an intense workout into the heat can strain your heart. A shower and five minutes of rest first is wise.
4. Don’t monopolise space
Stretching out across the top bench when others are looking for a seat is inconsiderate. Similarly, sprawling bags, towels, or personal items across benches is poor form.
5. Don’t pour excessive water on the stones
A dramatic steam burst may feel satisfying to you, but it could be overwhelming or even unsafe for others. Moderation is key.
6. Don’t ignore your body’s signals
Faintness, dizziness, nausea, or a racing heart are warning signs. Never “tough it out” to save face. Leave calmly, cool down, and drink water.
7. Don’t engage in overly personal conversations
A little quiet chat is fine, but loud or intimate discussions disrupt the tranquil atmosphere. Save debates, gossip, or work talk for later.
8. Don’t bring food inside
Eating in a sauna is messy, unhygienic, and inconsiderate. If you’re hungry, step out, have a snack, and return later.
9. Don’t go in if you’re under the influence
Alcohol and saunas are a dangerous mix. Heat plus dehydration plus impaired judgement equals a risky situation. You’re also more likely to disturb others.
10. Don’t treat it like a locker room
Changing clothes, doing stretches, or chatting loudly with friends might be fine in a gym changing area - but in a sauna, it’s out of place.
11. Don’t block airflow
Placing wet towels over the vents or heater affects the temperature balance and can annoy others. Respect the system.
12. Don’t assume nudity rules are universal
In some cultures (Finland, Germany), it’s normal; in others (UK, US), it may be frowned upon. Always follow local custom and spa rules.
13. Don’t make others uncomfortable
The sauna is not a place for staring, showing off, or making others feel self-conscious. Respect boundaries.
Why Sauna Etiquette Enhances the Experience
Think of a sauna as a collective ritual rather than an individual activity. The heat, the quiet, and the rhythm of entering and leaving the room are part of something bigger than yourself. Following proper sauna etiquette ensures everyone feels safe, respected, and comfortable.
Imagine sitting in serene silence, listening to the crackle of the stove, when someone barges in, laughing loudly with a group of friends. The shared tranquillity vanishes instantly. This is why being mindful of others is so important.
On the flip side, when everyone follows the unspoken rules, the atmosphere becomes magical. You leave feeling not just physically cleansed but emotionally reset.
The Science Behind the Sweat
Let’s look a little deeper into why saunas feel so restorative.
Endorphin release: The heat stimulates the release of endorphins, the body’s natural feel-good chemicals.
Detoxification: Sweating helps flush out toxins such as heavy metals and BPA (though to a limited extent—your liver and kidneys do most of the detoxing).
Stress relief: Heat reduces cortisol, the body’s stress hormone.
Respiratory benefits: Warm air can open airways, making breathing easier for some people, though those with asthma should be cautious.
Skin health: Sweating unclogs pores, which may improve skin clarity.
Scientists in Finland have published long-term studies showing that people who use saunas regularly (four to seven times per week) have lower rates of heart disease and live longer on average. While more research is needed, the evidence suggests that sauna bathing is far more than just a luxury -—it’s a legitimate wellness practice.
Bringing Sauna Culture into Your Routine
If you’re new to saunas, start small. Try a 10-minute session, followed by a cool shower or dip, and then rest before repeating. Build up gradually as your body adapts. Remember, it’s not a competition to see who can stay in the longest; the goal is relaxation.
For those who travel, exploring local sauna traditions can be a cultural experience in itself. A hammam in Istanbul, a banya in Moscow, or a lakeside sauna in Finland offers insights into the way different societies view wellness, community, and even spirituality.
Final Thoughts
A sauna is more than just a hot room. It’s a space of renewal, community, and respect. By following sauna etiquette, you not only improve your own experience but also preserve the tradition for others. From Finland’s snowy lakeside cabins to Turkey’s marble hammams, the message is the same: saunas are about balance - between heat and coolness, between solitude and togetherness, and between body and mind.
So next time you step into one, remember the simple do’s and don’ts, listen to your body, and embrace the calm. Because when done right, a sauna session can be one of life’s simplest yet most powerful pleasures.
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