title: "Sauna Basics: Warmth, Recovery & Calm (Without Overdoing It)" description: "How to start sauna safely, how often, how hot, and simple gear." date: "2025-09-20" updated: "2025-09-20" cover: "/cover.png" readingTime: "6 min"
Sauna can be a calm reset: warmth relaxes muscles, you breathe deeper, and many people sleep better on sauna days. Here’s the simple, sensible way to start.
Safety first (read this)
- Skip sauna if you feel unwell, have heat intolerance, or after alcohol.
- Speak to your clinician if you have cardiovascular issues, are pregnant, or take medications that affect sweating/hydration.
- Stand up slowly to avoid light-headedness.
How to start (beginner)
- Temp: 70–85 °C (dry) or comfy in an infrared blanket/cabin.
- Time: 10–15 min, 1–2 rounds, cool down in between.
- Cool-down: Sit, sip water; a cool shower if you like.
- Hydration: Drink before/during/after; add electrolytes if you sweat a lot.
Frequency
- 2–4 times/week is plenty for most people. More isn’t always better—aim for consistency.
Little upgrades that help
- Towel for sitting (hygiene and comfort).
- Thermometer to know your room/blanket temp.
- Electrolytes on sauna days.
Quick Picks
- Infrared Sauna Blanket → https://www.amazon.co.uk/s?k=infrared+sauna+blanket&tag=wildandwell0c-21
- Sauna/Room Thermometer → https://www.amazon.co.uk/s?k=sauna+thermometer&tag=wildandwell0c-21
- Electrolyte Drops/Powder → https://www.amazon.co.uk/s?k=electrolyte+drops+or+powder+unsweetened&tag=wildandwell0c-21
- Soft Cotton Towels → https://www.amazon.co.uk/s?k=cotton+bath+towel&tag=wildandwell0c-21
Educational only; not medical advice. As an Amazon Associate, we earn from qualifying purchases.