There is something wonderfully simple about sauna. Heat, stillness, a little time to yourself.
If you are new to sauna, however, the first session can feel less simple. How long should you stay? What should you bring? Should you cool down between rounds? And do you really need a sauna hat?
There is no single right way to sauna, but a few simple principles can make your first experience more comfortable.
Before your first sauna session
The best sauna sessions begin without rushing.
Arrive hydrated and give yourself enough time to settle in. A shower before entering the sauna is common practice, both for cleanliness and to help you arrive feeling refreshed.
You do not need much with you. A towel to sit on, some water to hydrate and something comfortable to wear between sauna rounds are usually enough.
If you are visiting a sauna where sauna hats are common, you may also want to bring one. A sauna hat is not essential, but it can make the experience more comfortable, particularly during longer or hotter sessions.
What should you wear in a sauna?
For most sauna settings, simple and breathable is best.
Avoid tight, restrictive clothing and materials that do not breathe well in high heat. Depending on the sauna, you may use a towel, swimwear or a dedicated sauna textile instead.
Natural fibres can be particularly comfortable in a sauna environment. Wool, for example, is naturally breathable and helps regulate temperature, which is why it has been used for sauna hats for generations.
Read more in our guide to "What to wear in a sauna (and what NOT to wear)"
How long should you stay in the sauna?
There is no universal ideal length of time.
For your first session, start with a shorter period and allow your body to adjust to the heat. You can leave whenever you feel you have had enough. Sauna is not about seeing how long you can stay.
Many people prefer several shorter rounds rather than one long session, with time outside the sauna to cool down and rest in between.
The most important thing is to pay attention to how you feel.
If you feel dizzy, nauseous, unusually weak or uncomfortable, leave the sauna and cool down.
Do you need a sauna hat?
Not necessarily. But it can be a useful addition to your sauna ritual.
A sauna hat creates a layer between your head and the hot air inside the sauna. Wool has traditionally been used for this purpose because of its natural insulating and breathable properties.
A well-made wool sauna hat should feel comfortable rather than restrictive, with enough room to allow air to circulate around the head.
At EIR, our sauna hat is made from 100% virgin wool and produced in Austria. We chose wool for its longevity, natural properties and for the way it performs in heat without relying on synthetic fibres.
Explore the EIR sauna hat here.
What kind of towel should you bring?
Your towel has a surprisingly important role in a sauna session.
You will use it to sit or lie on, dry off after a shower and, depending on the setting, move between the sauna and cold plunge.
A traditional terry towel works well, but a hammam towel is another option if you prefer something lighter and easier to carry.
Our hammam sauna towel is made from certified organic cotton and designed to be lightweight, absorbent and easy to pack. It can move with you from sauna to shower to cold plunge without taking up much space in your bag.
Explore the EIR hammam sauna towel here.
Cooling down between sauna rounds
For many people, the contrast between heat and cold is part of what makes the sauna ritual so enjoyable.
After leaving the sauna, take some time to cool down. This could mean stepping outside into cooler air, taking a cool shower or, if you are accustomed to it, using a cold plunge.
There is no need to make the cold experience extreme. Especially when you are new to sauna, focus on finding a rhythm that feels good to you.
Heat. Cool. Rest. Repeat.
Rest is part of the ritual
One of the easiest things to forget when starting out is the time between sauna rounds.
You do not need to fill it.
Sit somewhere quiet. Drink some water. Let your body cool down. Take a few slow breaths before deciding whether you want to go back in.
The pause is part of the experience.
Sauna etiquette for beginners
Every sauna has its own customs, but a few principles are widely appreciated:
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Shower before entering
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Sit or lie on a towel
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Keep your voice low and respect the quiet of the space
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Follow the sauna's rules around swimwear, fragrances and aufguss
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Give others enough space
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Leave if you feel unwell
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Leave your phone outside
And perhaps most importantly: do not worry about doing it perfectly.
Sauna is a practice, not a performance.
What do you actually need for a sauna?
Very little.
A towel. Water. And enough time that you do not have to rush.
Everything else is optional.
For us at EIR, that simplicity is part of the appeal. We believe the best rituals are built around a few well-chosen things - objects that feel good to use, made from considered materials and designed to return to again and again.
A wool sauna hat and a lightweight hammam towel are two simple additions to that ritual.
Nothing more is really needed.
Heat. Cool. Rest. Repeat.