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Regular sauna use has been associated with numerous health benefits, including improved circulation, reduced stress, muscle relaxation, detoxification through sweating, improved cardiovascular health, and better sleep. Some studies also suggest benefits for skin health and immune function.

For beginners, 5-10 minutes is recommended. Experienced sauna users typically stay for 15-20 minutes per session. Always listen to your body and exit if you feel uncomfortable, dizzy, or overheated. It's common to take breaks between sessions to cool down and rehydrate.

Traditional Finnish saunas use dry heat (80-100°C) with low humidity, often with hot stones that can have water added for bursts of steam. Steam rooms operate at lower temperatures (40-50°C) but with 100% humidity. Infrared saunas use infrared heaters to emit radiant heat that directly warms the body at lower temperatures (40-60°C), penetrating deeper into tissues.

Ideally, both. A quick shower before entering helps keep the sauna clean and removes oils, lotions, and perfumes from your skin. Showering after your sauna session washes away sweat and toxins released during your session, helping to complete the cleansing process.

People with certain medical conditions should consult their doctor before using a sauna, including those with heart problems, low or high blood pressure, pregnancy, and certain skin conditions. Those who are under the influence of alcohol or drugs should avoid sauna use, as should anyone feeling ill.