The sauna boom is real. From Helsinki to Tokyo, millions of people have built sauna into their weekly routine. Yet somehow, most people in the UK are still doing it completely wrong. Sitting in a hot box for five uncomfortable minutes at the gym and calling it a day doesn’t count.
This guide covers everything you need to know to do it properly.
How to Actually Use a Sauna
The Finnish approach to sauna isn’t just about sitting in heat — it’s a ritual with a rhythm.
Step 1 — Shower before you enter.
Always rinse off first. It’s hygienic and helps your body heat up more effectively.
Step 2 — Start low, go high.
Heat rises, so the upper benches are significantly hotter (often 80–100°C at head level). Beginners should start on the lower bench and work their way up over time.
Step 3 — Aim for 5–15 minutes per round.
Don’t push through discomfort. Most regulars do 2–3 rounds with cooling breaks in between.
Step 4 — The cold plunge is the whole point.
After each round, cool down (1–3 minutes recommended) — cold shower, plunge pool, or even a brisk step outside. This hot-cold contrast is where the magic happens.
Step 5 — Rest and repeat.
Take 10–15 minutes to relax before the next round. Hydrate. Breathe. This isn’t a workout — it’s recovery.
Keep in Mind the Sauna Manner
Sauna culture comes with an unwritten code. It’s mostly common sense, but a surprising number of people in UK facilities still get this wrong.
- Sit on your towel, always. Your towel goes between you and the bench — non-negotiable.
- Keep the volume down. Quiet conversation is fine; loud phone calls and group banter are not.
- Ask before adding water to the stones. In shared saunas, check if others are comfortable with löyly — especially beginners who may find the steam overwhelming.
- No food, drinks, or phones inside. Most facilities prohibit it, and it breaks the atmosphere.
- Close the door quickly. Heat is precious — move swiftly when entering or leaving.
- Nudity rules vary by venue. In the UK, most facilities require swimwear unless it’s a specifically nude-optional session. Check beforehand.
What to Bring — Your Sauna Kit
You don’t need much, but what you bring matters.
Must-haves: Two large towels (one to sit on, one to dry with), a water bottle (500ml–1L, ideally with electrolytes), swimwear, and sandals for the wet areas.
Nice to have: A natural body scrub (avoid heavy perfumes out of courtesy), and a sauna hat — a wool or felt hat that protects your head and lets you sit on the upper benches longer.
Important Warnings & Safety
The sauna is wonderfully safe when used correctly. But ignoring a few basics can quickly become a problem — especially for first-timers.
Do not enter the sauna if you have had alcohol — this is one of the leading causes of sauna-related incidents. The same applies if you’re pregnant (without medical clearance), have cardiovascular conditions or blood pressure issues, are feeling dizzy or dehydrated, or are on medications that affect temperature regulation.
A few general rules: hydrate before, during breaks, and after. If you feel lightheaded at any point, leave immediately — sit down, cool gradually, don’t plunge straight into cold water. And for your first few sessions, don’t go alone.
Choosing the Right Sauna in the UK
Not all saunas are created equal. The difference between a tired infrared box at your local leisure centre and a proper wood-fired Finnish sauna is enormous.
Look for a genuine Finnish dry sauna (80–100°C) rather than an infrared sauna — both have merits, but they’re different experiences. A quality stove with real stones is essential if you want to pour löyly. Access to a cold plunge or at minimum a cold shower is non-negotiable for the full ritual. Good facilities also provide a quiet rest area between rounds — recovery time matters as much as the heat itself.
The UK scene is growing fast. London, Edinburgh, Manchester, and Bristol now have excellent dedicated sauna venues. Pop-up barrel saunas by rivers and rooftop saunas have become a genuine movement, and standards are rising with it.
Luravia Private Sauna and Spa — The Real Deal
If you’re looking for a benchmark — a place where all of the above comes together properly — Luravia Private Sauna and Spa is exactly that kind of venue. It’s the type of experience that converts sceptics into regulars after a single visit.
Luravia puts the sauna at the centre of the experience, with everything you need for the full ritual:
Whether you’re a complete newcomer or someone who’s been doing it wrong for years, this is the kind of place that resets your expectations entirely.
Luravia opens in Central London in 2026.
