Sauna Information

Complete Sauna Buying & Wellness Guide

This guide will help you understand the different types of saunas, how they work, and what to consider when choosing the right sauna for your home or wellness space.

What Is a Sauna?

A sauna is a heated room designed to expose the body to controlled heat. This encourages sweating, relaxation, and a feeling of overall wellbeing.

Saunas are commonly used for:

Relaxation and stress relief
Post-exercise recovery
Warming the body
Creating a dedicated wellness routine

How Saunas Work

Saunas work by raising the temperature around your body. Depending on the type of sauna, heat is delivered in different ways.

Traditional Heat

Heats the air inside the sauna
Uses electric or wood-burning heaters
Creates high-temperature environments

Infrared Heat

Heats your body directly using infrared panels
Lower air temperature than traditional saunas
Gentler, more gradual heat experience

Traditional Saunas

Traditional saunas provide the classic sauna experience seen in spas and wellness centres.

They are known for:

High heat levels
Dry or lightly humid environments
Fast and powerful heating
Authentic wellness experience

They are ideal for users who enjoy strong heat and a traditional sauna routine.

Dry Saunas

Dry saunas operate with low humidity and high heat.

They are commonly used for:

Intense heat sessions
Quick warm-up routines
Minimal moisture environments

Wet Saunas

Wet saunas introduce moisture by adding small amounts of water to heated stones.

This creates:

Higher humidity levels
A softer heat sensation
A more enveloping environment

Steam Rooms vs Saunas

Steam rooms and saunas are often confused but are very different.

Saunas

Dry or low humidity heat
Higher temperatures
Wood-lined interiors

Steam Rooms

100% humidity
Lower temperatures
Tiled, sealed interiors

Infrared Saunas

Infrared saunas use light-based heating panels instead of heating the air.

They are popular because they:

Operate at lower temperatures
Heat the body directly
Warm up quickly
Use less energy

Types of Infrared Technology

Far Infrared

Most common infrared type
Gentle, deep warming sensation

Mid Infrared

Balanced heat penetration
Often included in full-spectrum systems

Near Infrared

Shallow surface-level warmth
Often used in premium systems

Full Spectrum Infrared

Combines near, mid, and far infrared
Provides a complete infrared experience

Indoor Saunas

Indoor saunas are designed for installation inside your home.

Common locations include:

Bathrooms
Basements
Home gyms
Spare rooms

Benefits include:

Year-round convenience
Easy access
Protected from weather

Outdoor Saunas

Outdoor saunas create a dedicated wellness space in your garden or outdoor area.

They are ideal for:

Garden wellness setups
Luxury outdoor spaces
Pairing with cold plunge pools

Popular Outdoor Sauna Styles

Barrel Saunas

Cylindrical design for efficient heat circulation
Visually striking in outdoor spaces
Compact yet spacious interior

Cube Saunas

Modern, angular design
Often include large glass panels
Contemporary aesthetic

Cabin Saunas

Traditional wooden cabin style
Larger interior space
Ideal for families and groups

Sauna Sizes

Choosing the right size depends on how many people will use the sauna regularly.

1 Person: Solo relaxation
2 Person: Couples
3–4 Person: Small families
5–6 Person: Social use and recovery
7+ Person: Large groups and luxury setups

Sauna Heaters

Electric Heaters

Easy to use and control
Fast heating times
Low maintenance

Wood-Burning Heaters

Traditional sauna experience
Natural heat source
Ideal for outdoor saunas

Sauna Woods

The type of wood used affects durability, comfort, and appearance.

Cedar: Aromatic, durable, premium feel
Hemlock: Smooth, light, neutral scent
Spruce: Traditional look, strong build
Aspen: Low heat retention, smooth finish

Low EMF Infrared Saunas

EMF refers to electromagnetic fields produced by electrical devices.

Many infrared saunas are designed with:

Low EMF wiring layouts
Shielded heating panels
Reduced electrical exposure design

There is no universal standard for EMF labelling, so specifications vary between manufacturers.

Health & Wellness Benefits of Sauna Use

Regular sauna use is widely enjoyed as part of a healthy lifestyle. While it is not a medical treatment, many people incorporate sauna sessions into their wellness routine to support relaxation, recovery, and overall wellbeing.

How the Body Responds to Heat

When you enter a sauna, your body naturally begins to adjust to the heat.

Heart rate increases temporarily
Blood vessels widen to improve circulation
Sweating increases to regulate temperature
Muscles begin to relax
Breathing often becomes slower and deeper

These responses are temporary and typically return to normal after cooling down.

Cardiovascular Wellness

Heat exposure places a gentle, temporary demand on the cardiovascular system similar to light exercise.

Many users incorporate sauna bathing into a healthy lifestyle that includes physical activity and balanced nutrition.

Increased circulation during use
Temporary elevation in heart rate
Improved blood flow to skin and muscles
Relaxation after cooling down

Sauna use should not replace regular exercise or medical care.

Blood Circulation

The heat in a sauna encourages blood vessels to widen, which increases circulation throughout the body.

Supports oxygen delivery to muscles
Helps the body regulate temperature
Creates a warm, relaxed sensation

Blood Pressure

During sauna use, blood vessels expand and heart rate increases, which may temporarily affect blood pressure.

Some individuals experience a mild drop in blood pressure during heat exposure
Heart rate increases to support circulation
Effects return to normal after cooling down

Anyone with cardiovascular conditions should consult a healthcare professional before using a sauna.

Resting Heart Rate

Regular sauna use is often combined with exercise and healthy lifestyle habits.

May support cardiovascular fitness when used consistently
Often used alongside training and recovery routines
Works best as part of a broader healthy lifestyle

Muscle Recovery

Many people use saunas after exercise to support relaxation and recovery.

Helps muscles feel relaxed after training
May reduce the feeling of stiffness
Encourages post-exercise relaxation

Sauna use should be combined with proper hydration, nutrition, and rest.

Sports Recovery

Athletes and active individuals often include sauna sessions in their recovery routine.

Used after gym sessions, running, or sports training
Encourages relaxation after physical effort
Often combined with stretching and hydration

Joint Comfort & Flexibility

The warmth of a sauna may help the body feel more comfortable during movement.

Muscles feel looser after heat exposure
Stretching may feel easier after a session
Temporary comfort in stiff areas

Sleep Quality

Many people enjoy sauna use in the evening as part of their wind-down routine.

Encourages relaxation before bedtime
May support a more restful evening routine
Helps signal transition from activity to rest

Good sleep hygiene practices should still be followed.

Stress Reduction

Saunas provide a quiet environment that encourages mental relaxation.

Time away from screens and distractions
Quiet environment for reflection
Helps promote a sense of calm

Mental Wellbeing

Many users value saunas as part of their mental wellbeing routine.

Encourages mindfulness and presence
Creates space for relaxation
Supports a balanced lifestyle

Breathing & Relaxation

Warm environments often encourage slower, deeper breathing patterns.

Can support relaxation techniques
Encourages mindful breathing
Helps create a calm environment

Skin & Sweating

Sauna use naturally increases sweating as the body regulates temperature.

Increases perspiration during use
Supports natural skin cleansing processes
Leaves skin feeling refreshed after cooling down

Hydration

Because sauna use increases sweating, hydration is essential.

Drink water before your session
Rehydrate after use
Replace fluids lost through sweating
Avoid alcohol before sauna use

Healthy Lifestyle Support

Sauna use works best as part of a balanced lifestyle.

Regular exercise
Healthy nutrition
Good sleep habits
Stress management
Hydration

When used responsibly, a sauna can become a valuable part of a long-term wellness routine.

Cold Plunge & Contrast Therapy

Contrast therapy involves alternating between heat (sauna) and cold exposure such as cold plunges or cold showers.

This method is commonly used as part of recovery and wellness routines.

Potential Benefits

Refreshing and energising experience
Commonly used after exercise
May support muscle recovery routines
Encourages circulation changes through temperature contrast
Helps some users feel more alert and awake

Simple Contrast Therapy Routine

Hydrate before starting
Spend 10–20 minutes in the sauna
Allow a short cool-down period
Enter cold water or take a cold shower for 30–120 seconds
Rest and rehydrate
Repeat if comfortable

Solo Sauna Use

Using a sauna alone is a popular way to relax and unwind.

Quiet time for relaxation
Opportunity for mindfulness
Reading or listening to music
Stress relief after work
Personal wellness routine

Social Sauna Use

Saunas can also be a shared wellness experience with family and friends.

Quality time with family
Social relaxation space
Post-workout recovery with others
Weekend wellness routines
Home spa experience

Choosing the Right Sauna

When selecting a sauna, consider the following factors:

Space: Indoor room or outdoor installation area
Size: Number of users (1–7+ people)
Type: Traditional, infrared, or full spectrum
Heat preference: High heat vs lower infrared heat
Usage: Relaxation, recovery, or social use

Health & Safety Guidelines

Saunas are generally safe for healthy adults when used responsibly.

Before Use

Drink water before entering
Avoid alcohol before use
Ensure you are well rested and hydrated

During Use

Leave if you feel dizzy or unwell
Do not exceed comfortable time limits
Listen to your body at all times

After Use

Cool down gradually
Drink water to rehydrate
Rest before physical activity

Medical Advice

Consult a healthcare professional if you have heart conditions
Seek advice if you are pregnant
Check suitability if you have blood pressure concerns

Sauna Maintenance

Proper care helps extend the life of your sauna.

Wipe benches after use
Allow sauna to dry fully after sessions
Keep ventilation areas clear
Clean glass surfaces regularly
Inspect heaters and stones periodically
Follow manufacturer maintenance guidelines

Frequently Asked Questions

How often should I use a sauna?

Many people use a sauna several times per week depending on lifestyle and comfort.

How long should a session be?

Typical sessions last 10–20 minutes depending on experience and heat tolerance.

Can I use a sauna every day?

Some healthy adults use saunas daily as part of their wellness routine.

Should I drink water before or after?

Yes, hydration before and after sauna use is strongly recommended.

What should I wear in a sauna?

Light, breathable clothing or towels are commonly used depending on preference and setting.

Buying Guide Summary

When investing in a sauna, focus on quality, durability, and long-term value.

Choose a reputable manufacturer
Consider installation requirements
Check electrical or heating needs
Match size to your lifestyle
Think about indoor vs outdoor placement

Final Thoughts

A sauna is more than a wellness product — it is a long-term investment in relaxation, recovery, and lifestyle quality.

Whether used alone for quiet time or shared with family and friends, a sauna can become a central part of a balanced and enjoyable routine.

Disclaimer

This information is provided for general educational purposes only and does not constitute medical advice. Sauna use is not intended to diagnose, treat, cure, or prevent any disease. Always consult a qualified healthcare professional before using a sauna if you have medical concerns.