Sauna etiquette guide: how to enjoy a Finnish sauna

Autumn is sauna season: the air turns crisp, evenings draw in and a little heat feels wonderful. If you are new to the Finnish sauna – or simply unsure of the unwritten rules – this sauna etiquette guide covers the basics, from rounds and cooling off to towels, steam and when to give it a miss.

Our sauna etiquette guide in short: a Finnish sauna is taken in rounds. Shower first, spend 10–15 minutes in the hot room, cool down, rest, and repeat two or three times. Drink water, not alcohol, and leave whenever you feel unwell. If you have a heart condition, take blood pressure medication or are pregnant, check with your doctor first.

What makes a sauna Finnish?

A Finnish sauna is a hot, dry room in which water is thrown now and then onto stones heated by a stove. The resulting burst of steam is called löyly: it intensifies the feeling of heat and makes you sweat more. The Finnish Sauna Society considers 80–100°C ideal, though many people prefer something closer to 70°C, and Finland’s official information portal InfoFinland gives 70–90°C as the typical range.

In Finland, sauna is part of everyday life – there are roughly three million saunas for a population of 5.6 million. And it is not a competition: nobody wins anything for enduring the most heat.

How to use a sauna, step by step

1. Shower first. Finnish guidance is clear that you should shower well before going in – it is the basic rule of sauna hygiene.
2. Drink beforehand. Finnish guides recommend having some water before your first round.
3. Sit on a towel. Take a small seat towel in with you and spread it on the bench.
4. Stay 10–15 minutes. That is usually enough to warm through and start sweating. As a beginner, feel free to stay for less and sit on the lower bench, where it is cooler.
5. Cool down. A cold shower, fresh air or – if available – a dip in cold water.
6. Rest. Give your body time to recover before going back in, and drink some water.
7. Repeat. Most Finns take at least two rounds. Two or three is plenty for a beginner.
8. Finish with a shower, and only get dressed once your body temperature is back to normal.

How long should you stay in a sauna?

For beginners, two or three rounds of 10–15 minutes each is a good starting point. The most important rule, though, is not the clock but how you feel: if you are dizzy, nauseous or the heat is too much, step out – even if you have only been in for a few minutes. The lower bench is cooler and an easier place to get used to the heat.

How should you cool down?

Cooling off is part of the ritual, not an extreme endurance test. A lukewarm and then cooler shower, or a few minutes in the fresh air, works perfectly well for beginners. A cold plunge is invigorating but not for everyone: according to the Finnish Sauna Society, cold water makes the blood vessels in the skin contract and blood pressure rise quickly. A healthy person usually copes well, but it may be dangerous for people with heart failure.

What to drink – and what not to

Drink water before your sauna and during the breaks between rounds, because you lose a lot of fluid through sweating. Avoid a big meal just beforehand.

Alcohol is the one firm no. A medical review in The American Journal of Medicine (2001) found that drinking alcohol during sauna bathing increases the risk of low blood pressure, heart rhythm problems and sudden death, and should be avoided. The Finnish Sauna Society notes that as many as half of those who die in saunas were intoxicated. Save the beer for afterwards – or, better still, for the next day.

Sauna etiquette guide: the unwritten rules

• Always use a seat towel: your skin should not touch the bench directly.
• Ask before adding steam: löyly affects everyone. In Finland, the person nearest the stove or the most experienced bather usually throws the water, but it is polite to check with others first.
• Quiet conversation or silence: you can rest in silence or chat calmly – just be considerate of others.
• Clothing: Finns traditionally bathe naked, but swimwear is common in mixed saunas. Always follow the rules of the place you are in.
• Do not linger in the doorway: come and go quickly so the heat stays in.

When should you skip the sauna?

Most healthy adults tolerate sauna bathing well, but there are times when it is not advisable. Medical literature lists unstable angina, a recent heart attack and severe aortic stenosis as contraindications. The Finnish Sauna Society also warns that beta blockers can lower blood pressure further after a sauna, which may occasionally cause dizziness.

• If you have been drinking, do not use the sauna.
• If you have a fever or are acutely unwell, give it a miss and ask your doctor.
• If you have a heart or circulatory condition, blood pressure problems or take regular medication, check with your doctor first.
• If you are pregnant, discuss it with your doctor or midwife beforehand.
• Children should only use the sauna briefly and under close adult supervision; the Finnish Sauna Society says children who are acutely ill or feverish should never be taken into the sauna.

This article is general information, not medical advice.

A sauna on a Heviz holiday

If you are visiting Heviz and planning thermal bathing or treatments too, it is worth asking the spa’s doctor about sauna use as well. For bathing times at the lake, see our Lake Heviz guide, and for treatments, our guide to Heviz spa treatments.

HillGate Apartments, opening on 1 June 2027 in Nemesbük, 3.4 km from Heviz, will have a Finnish sauna and a jacuzzi for guests – so a calm round or two can round off a day at the lake.

FAQ

How long should a beginner stay in a Finnish sauna?

Around 10–15 minutes per round is a good starting point, but come out sooner if you feel dizzy or unwell. The lower bench is cooler.

How many sauna rounds should I do?

Most Finns take at least two. For beginners, two or three rounds with cooling and rest in between is plenty.

Can I drink alcohol in the sauna?

No. Medical research shows that alcohol during sauna bathing increases the risk of low blood pressure and heart rhythm problems, so it should be avoided.

Do I have to take a cold plunge?

No. A cool shower or fresh air works fine. Cold water raises blood pressure quickly, so if you have a heart condition, ask your doctor first.

Cover image: a Finnish sauna · Photo: Santeri Viinamäki / Wikimedia Commons, CC BY-SA 4.0

If you would like a Finnish sauna at your base for a Heviz break next year, take a look at the HillGate apartments and sign up to be notified when booking opens.

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