Venues offering Sauna

The sauna is a practice of Finnish origin based on sweating in a wood-lined cabin at high temperature and low humidity. In a classic Finnish sauna the temperature is 70-100 °C and the humidity around 10-20%. Pouring water onto the hot stones (löyly) briefly raises the humidity and makes the heat feel stronger.

In spas and hammams the sauna is mostly not sold as a stand-alone service but is one station of the wet area, used together with the hammam, steam room, pool and relaxation area. A large share of the listed venues are hotel spas; saunas are also found in historic hammams, thermal resorts and fitness clubs.

How to use a sauna: the cycle step by step

A sauna is designed to be used in cycles rather than for one long sitting. One cycle consists of the following steps:

1. Shower and dry yourself thoroughly; going in with wet skin makes it harder to sweat.
2. Spread a towel under you. The upper benches are hotter; if it is your first time, start on the lower bench.
3. Stay in the sauna for 8-15 minutes; if you do not feel well, come out before the time is up.
4. Cool down: a cold shower, a cold plunge pool or a short break in the open air.
5. Rest for 10-15 minutes sitting or lying down, and drink water.

The cycle is repeated 2-3 times; total time in the sauna usually does not exceed 30 minutes. In a shared sauna it is common courtesy to ask the people inside before pouring water on the stones; at some venues this is left to the attendant alone. For first-timers, the detailed routine is set out in the guide explaining how to use a sauna.

How often can you use a sauna?

There is no fixed rule on how often to use a sauna; healthy adults can use it several times a week. What matters is replacing the fluid lost each time and paying attention to the signals your body gives you. Do not go in on an empty or very full stomach; skip the sauna on days when you feel tired, short of sleep or unwell. If you are using it after a workout, wait for your pulse and breathing to return to normal, and drink water first.

What to expect from a sauna, and what not to expect

People choose the sauna for muscle relaxation, warming up in cold weather, unwinding after a workout and general relaxation. The heat widens the blood vessels in the skin and temporarily speeds up circulation; many people describe a marked sense of relaxation and mild drowsiness after the cycles. The weight lost through sweating, however, is water and comes back once you drink; the sauna does not make you slimmer. The common belief that sweat flushes toxins out of the body is not supported by science either: most of what leaves in sweat is water and salt.

Who should not use a sauna?

The sauna is suitable for most healthy adults, but the high heat puts a considerable load on the heart and circulatory system. Doctor's approval is needed for cardiovascular disease, a previous heart attack, uncontrolled high or low blood pressure, heart rhythm disorders, epilepsy, diabetes and kidney failure. It is not recommended during pregnancy. Do not go in if you have a feverish illness. You must never go in after drinking alcohol; alcohol is the most common cause of serious sauna-related incidents. If you feel dizzy, nauseous, have palpitations or feel weak, leave immediately and ask for help. For children, the time should be kept markedly short, and children should not be left alone in the sauna.

The difference between a sauna, steam room, hammam and Russian bath

The sauna is most often confused with the steam room and the hammam; the main differences between them are humidity and the source of the heat.

Sauna fees and what to ask before you go

At most facilities sauna use is not charged separately; it is included in wet-area entry, a hotel stay, club membership or a hammam or massage package. The amount you pay depends on the type of facility, whether day-use entry is offered to people not staying there, how long you can use it, whether the pool and hammam are included in entry, and weekend and seasonal differences; details are in the guide to the factors that determine spa prices. Asking the following before you go makes things easier:

• Is the sauna mixed; is there a separate section or time for women and men?
• Is swimwear compulsory; are a towel, robe and slippers provided?
• Can people who are not staying there or are not members use it, and is the time limited?
• Is there a cold shower, a cold plunge pool and a relaxation area?
• Is there an age limit for children?