5+1 Sauna Hacks: Nordic Rituals that make every sauna session better
Over the years of practicing sauna as part of our Nordic heritage, we’ve picked up little tricks.
They make each session more comfortable, more restorative and simply more enjoyable. Some of these come straight from tradition (as in: our mums and grandmothers), others from our own experience. But all of them are small changes that make a big difference.
Here are our top five sauna hacks we always come back to.
1. Eat Light
What you eat before a sauna can shape the whole experience. Heavy meals make the body sluggish in heat, so we always stick to something light and easy to digest. A piece of fruit, some yogurt or a handful of nuts keeps energy levels stable without burdening digestion while you sweat.
2. Cool & Prepare
Splashing cold water on the face, wrists and neck before stepping into the sauna helps the body adjust more smoothly. Sensitive areas feel calmer and the heat doesn’t overwhelm as quickly. It’s a simple ritual that makes the first round much more comfortable.
3. Refresh Between Rounds
In Estonia and Finland, it’s common to sip something refreshing between sauna rounds. Traditionally, that might be cold cranberry water which is naturally tangy and full of antioxidants. Today, any light, cooling drink works but we still love this heritage touch.
4. Moisturise & Seal
The sauna opens pores and releases sweat, a perfect moment to feed your skin. After a session, applying a natural oil like jojoba or a sauna-specific body oil locks in hydration and keeps skin smooth and resilient. Think of it as sealing in the benefits.
5. Replenish & Revive
Sauna is cleansing but it also flushes out minerals. To recover faster, we replenish electrolytes with coconut water, bananas or a light broth. It’s a gentle way to help the body bounce back and keep the benefits going long after you’ve left the heat.
Wrapping It Up
Sauna is simple at its core: heat, sweat, and release. But these small hacks like eating light, cooling down before, hydrating in between, moisturising after and replenishing minerals make the practice more balanced and sustainable.
They’re the little details that turn a good sauna into an amazing one!
Curious about what to wear in the sauna?
Discover our Saade sauna-friendly swimsuit designed for heat, sweat and Nordic rituals:
The Sauna Swimsuit
