First Time in a Sauna? Everything You Need to Know Before You Go
So it’s your first time in a sauna. Maybe a friend has been telling you about it for months. Maybe you’ve seen the videos of people plunging into ice baths and wondered what on earth the appeal is. Maybe you’re just curious.
Whatever brought you here, this guide covers everything you actually need to know before your first session what to expect, what to bring, how long to stay, and how to make sure your first experience is a good one rather than an overwhelming one.
First What Kind of Sauna Are You Using?
Not all saunas are the same, and the experience varies significantly depending on the type.
Our traditional sauna uses a electric stove to heat the air to 85–100°C. It’s intense, fast-heating and involves steam from water poured on hot stones (löyly). This is the classic Nordic experience the one you picture when you hear the word sauna.
Our Infrared sauna uses light wavelengths to heat your body directly rather than the surrounding air. Temperatures are typically 60–75°C significantly more comfortable to sit in and breathe while the physiological effects are just as pronounced. The sweat response takes a little longer to develop (around 10–15 minutes) but is sustained and deep once it does.
At Relax Recover, our private suites use full-spectrum infrared saunas, which makes them a particularly good choice for first-time sauna users the lower air temperature means you can stay comfortable for longer and focus on enjoying the session rather than just surviving the heat. The communal suite offers an authentic traditional sauna for those who want the classic experience.
What to Bring
Very little. Most things are provided.
- Robes and towels are included in every session
- Cold drinking water is provided throughout
- Swimwear or shorts comfortable for moving between the sauna and the cold plunge
- Shampoo, boby lotion, flip flops and hand cream are included in every session
Leave jewellery at home metal conducts heat and becomes uncomfortable quickly.
What to Do Before You Arrive
Hydrate well. Drink at least 500ml of water in the hour before your session. Arriving dehydrated makes the experience harder than it needs to be and reduces the benefit. If you’re doing contrast therapy sauna and ice bath, increase this to 750ml.
Avoid a heavy meal. Give yourself at least 90 minutes after eating before a session. A full stomach and intense heat don’t mix comfortably keep it light if you’re hungry beforehand.
Avoid alcohol. On the day of your session, skip alcohol entirely. Heat and alcohol together amplify dehydration and place extra strain on your cardiovascular system.
What to Expect When You’re Inside
The first few minutes feel intense. That’s normal. The air temperature, the stillness, the unfamiliarity give yourself three or four minutes before you decide whether it’s working. Almost everyone finds it genuinely relaxing once they settle in.
In an infrared sauna, you won’t sweat immediately. The body heats from the inside out, which means the sweating response takes 10–15 minutes to develop. Don’t judge the session in the first five minutes the deeper sweat response that comes in the second half of your session is where most of the benefit lies.
Breathe slowly and deliberately. This makes a significant difference to how comfortable the experience feels. Breathe in through your nose for four counts, hold briefly, exhale slowly through your mouth for six to eight counts. This activates the parasympathetic nervous system and tells your body it’s safe the experience shifts from intense to genuinely restorative.
Stay as long as feels right. For a first session, 20-25 minutes is a completely valid and effective session. There’s no medal for endurance and no benefit from pushing past your comfort level. Exit if you feel dizzy, nauseous or unusually uncomfortable these are signals to listen to, not push through.
The Cold Plunge Do I Have to?
No. But most people who try it are glad they did.
The contrast between the heat of the sauna and the cold plunge is where a lot of the most notable benefits come from the neurochemical response, the mood elevation, the post-session clarity that regular sauna and cold therapy users describe. It’s also the moment most first-timers are most uncertain about.
The key is committing to the entry rather than going slowly. A slow, hesitant cold plunge is harder than a decisive one the shock response settles within 30-60 seconds once you’re in. Focus on breathing slowly and deliberately, and stay for as long as feels manageable. Even 30 seconds produces the physiological response you’re looking for.
At Relax Recover our three suites maintain different temperatures 12°C in the Retreat Suite, 7°C in the Reset Suite and 3°C in the Recover Suite. For a first session, 12°C is the most accessible starting point. It’s still genuinely cold, cold enough to feel the full effect and without being as confronting as the deeper temperatures.
After Your Session
Cool down naturally first. Resist the instinct to rush to a hot shower immediately. The natural rewarming process where your body generates its own heat after the cold plunge is itself therapeutic. Wrap in a robe, rest for five to ten minutes and let the process complete before applying external heat.
Drink water. Another 500ml in the 20 minutes after your session. You’ll have sweated significantly, and rehydrating properly makes a meaningful difference to how you feel for the rest of the day.
Notice how you feel. The post-session state calm, clear-headed, physically warm, unhurried is the thing most regular sauna users describe as the reason they keep coming back. Give yourself space to experience it rather than rushing straight back into your day.
Things First-Timers Often Wonder
What if I don’t like it? That’s completely fine. You can leave the sauna at any time during your session, and there’s no expectation or pressure to use the cold plunge if you’d prefer not to.
Will I be judged for not knowing what I’m doing? No. Every regular sauna user was a first-timer once, and at Relax Recover our team gives every first-time guest a full briefing before their session you’ll know exactly what to do before you step in.
What if I feel claustrophobic? The infrared saunas in our private suites are spacious, well-lit and comfortable. You control the session entirely the door isn’t locked and you can step out at any moment.
How will I feel the next day? Most first-timers report sleeping better on the night of their session and feeling physically looser and more energised the following day. Some notice a mild tiredness in the evening, particularly after a longer session this is normal and passes quickly.
Where to Start at Relax Recover
For a first session, we’d suggest the Retreat Suite a 60 or 90-minute private session gives you plenty of time to warm up in the infrared sauna, try the 12°C cold plunge at your own pace, and experience the post-contrast state without feeling rushed.
Your suite is completely private. No other guests. No performance. No awareness of anyone else. Just you, the heat, the cold and however much time you want to take.
