Public saunas vary on rules and etiquette. Some may be gender specific or clothing optional. Ask an employee to brush you up to speed, chat with a regular, or do a little reading before hand so you are prepared accordingly. If you are supposed to wear clothing, ensure it is breathable and comfortable. 

Make sure you drink plenty of water before hand or even bring it alongside you during your session. If you bring water in, do not take a bottle that is metal. The metal will heat quickly and could become dangerously hot. 

Speaking of metal, jewelry can heat up quickly in the sauna. Necklaces in particular can heat up and cause mild burns. Be safe and remove all jewelry. 

During your first few trips to the sauna, you are unlikely to sit comfortably for twenty minutes. Start with a short goal in mind, say five minutes. After which, you may choose to cool of with a quick shower, dip in the pool, or relaxing at room temperature. You could conclude your sauna session there, or re-enter for another short session. Over time, your body will acclimate to the intense heat environment and you’ll be able to prolong your stay. An ideal sauna session would exceed ten minutes per day.

**Fun fact: If you live in a hot climate or it is summertime, you are already slightly acclimated to the heat verses hitting your first sauna in the dead of winter. 

Even if you brushed up on the facility rules, there may be a few social cues to follow while sauna bathing. The sauna can be a very social place. Many people enjoy chatting in order to pass the time during their session. However, others enjoy the silence and isolation of the sauna. Match the mood of the space and embrace it.

If sitting without your phone for ten minutes intimidates you, try setting it down and opting for relaxing music or guided meditations. (Be mindful of the heat tolerance of your phone) The unique environment of a sauna works wonders for your body mechanics, but can be equally beneficial for your mental well-being. Take this time to sit with your emotions, your thoughts, and fill your mind with gratitude.

Research shows that some sauna use is good, but more is better. Find a way to incorporate a regular heat therapy session four or more times a week. As a result you will partake from sauna bathing’s wide variety of benefits–cardiovascular health, muscle recovery, mental acuity, and mood boosting, just to name a few.

Sauna bathing is for most anyone looking to boost health and performance, and decrease risks of future illness. With these tips and little practice, it can become the most anticipated and most essential part of the day.