How to Use a Sauna Safely: Beginner’s Sauna Guide (Traditional & Infrared)
Fitness & Health - Sauna
Using a traditional or infrared sauna at home can feel like having a private wellness retreat — a space to unwind, recover, and reset. Regular sauna use is linked to benefits like reduced stress, improved circulation, and muscle relaxation, which is why more homeowners are investing in wellness features alongside pools, hot tubs, and home gyms.
But if you’re new to sauna bathing, you probably have one important question:
How do you use a sauna safely — and still get the best results?
At Pioneer Family Pools, we help people across Ontario choose the right sauna and set up routines they feel confident using. Whether you’re stepping into your first sauna session or thinking about adding one to your home, this beginner’s sauna guide will walk you through how to sauna safely, comfortably, and effectively.
Start With the Right Sauna Temperature
The safest sauna temperature depends on the type of sauna you’re using. For beginners especially, starting at a lower temperature and increasing gradually is key. A sauna should always feel relaxing — never overwhelming.
Traditional Sauna Temperature
Traditional saunas use heated air and sauna stones to create the classic high-heat sauna environment. They tend to feel more intense because the air itself becomes hot, which increases sweat quickly.
A typical temperature range for a traditional sauna is 160°F to 190°F (70°C to 90°C).
If you’re new, begin closer to 160°F and let your body adapt over time.
👉 Explore traditional sauna options at Pioneer Family Pools
Infrared Sauna Temperature
Infrared saunas feel different — and for many beginners, they’re easier to ease into. Instead of heating the air, infrared panels warm your body directly.
Infrared sauna temperatures typically range from 120°F to 140°F (50°C to 60°C), making them a great option for anyone who wants a gentler sauna experience.
Beginner tip: If you’re not sure which sauna is right for you, many first-time users find infrared easier to start with — while traditional is ideal if you want the classic high-heat sauna experience.
How Long Should a Beginner Stay in a Sauna?
One of the most common mistakes first-time sauna users make is staying in too long. Sauna benefits come from consistency, not pushing yourself.
A safe starting point for beginners is 10 to 15 minutes. With experience, you can extend your session to 20 minutes, and up to a maximum of 30 minutes.
If at any point you feel lightheaded, dizzy, or nauseous, exit immediately and cool down.
The sauna should always feel like recovery — never like a challenge.
Hydrate Before and After Every Sauna Session
Saunas increase sweating, which means your body loses fluids quickly. Dehydration is one of the biggest safety concerns, especially for beginners.
Drink water before entering the sauna and again afterward to replace lost fluids.
- Alcohol before sauna use
- Heavy meals right before your session
If you sauna regularly, especially during colder months, adding electrolytes can help support hydration and recovery.
Cool Down the Right Way
Cooling down properly is just as important as the heat session itself. A safe cooldown supports circulation, prevents dizziness, and helps your body return to normal gradually.
When your sauna session is finished, step out slowly and sit down for a few minutes before moving into a shower or cooler environment.
Want to upgrade recovery even more? Try contrast therapy
Contrast therapy alternates hot and cold exposure — and it’s used by athletes and wellness enthusiasts to support circulation, muscle recovery, and overall energy.
👉 The Power of Contrast Therapy: Hot & Cold Recovery at Home
Sauna Safety Tips Every Beginner Should Know
- Always listen to your body
- Stay hydrated before and after
- Never exceed 30 minutes
- Avoid sauna use when sick or dehydrated
- Never push through dizziness or nausea
If you have heart conditions, blood pressure issues, or are pregnant, speak to your doctor before using a sauna regularly.
Use Smart Features for Safer, Easier Sauna Sessions
Choosing a sauna with smart temperature control helps make sessions safer, easier, and more consistent.
- Preheat your sauna from your phone
- Set temperature before entering
- Control sessions precisely
- Enjoy consistent performance
👉 View Tylö sauna systems here
How Often Should You Use a Sauna?
Many sauna owners use their sauna 3–4 times per week. Some use it post-workout, while others enjoy it as part of a stress-relief routine.
- Deep breathing
- Meditation
- Mindfulness
- Gentle stretching
Bring the Benefits of Sauna Home with Pioneer Family Pools
Whether you’re looking for a traditional sauna, infrared model, or premium smart-controlled system, Pioneer Family Pools has options designed to fit your home and lifestyle.
👉 Explore all sauna options 👉 Visit a Pioneer Family Pools store near you
