How to use a sauna properly: how often, when — and when not to

For regular users: how many times a week, before or after training, how much water — and the situations in which a session should be skipped.

How often should you use a sauna?

For athletic recovery, 3–4 sessions a week is optimal. Regular users with no health complaints can use a sauna daily — in Finland that is entirely normal. What matters more than the number of sessions is that each one includes enough cooling down and rest.

Before or after training?

After. A sauna after training relaxes tired muscles and speeds recovery. Before training, heat reduces strength and reaction time — a short warm-up in the sauna only makes sense before stretching, not before hard effort. Leave at least 15–20 minutes between training and the sauna, and rehydrate.

Hydration

You lose up to half a litre of fluid in a single session. Drink water before and after — not alcohol; alcohol and saunas do not mix. At a heavier rhythm (3–4 times a week) add electrolyte drinks.

When to skip a session

If this is your first time in a sauna, start gently — we covered the basics in the beginner’s guide.