A traditional Finnish sauna runs at 80–100 °C with dry air. Water thrown on the hot stones (löyly) brings a short wave of steam that makes the heat feel stronger.
A session usually means 1 to 3 rounds of 5 to 20 minutes in the heat, with a cool-down in between.
Start gently
If you are new to it, begin with 5 to 10 minutes on a lower bench, where it is cooler, and move higher only once you feel at ease.
Add a few minutes each week as your body adapts: you will start sweating sooner and the heat will feel easier.
Frequency first
The benefits in the research grow with the number of sessions a week, not with the temperature. Aim for regular, comfortable sessions rather than the hottest bench.
Leave whenever you have had enough, and straight away if you feel dizzy or unwell: there is no prize for staying longer.
Sources
- Laukkanen J. A. et al. Cardiovascular and other health benefits of sauna bathing: a review of the evidence. Mayo Clinic Proceedings, 2018.
- Hussain J., Cohen M. Clinical effects of regular dry sauna bathing: a systematic review. Evidence-Based Complementary and Alternative Medicine, 2018.
General information, not medical advice.
