The biggest sauna mistakes to avoid

Sauna is one of the simplest wellness rituals we have and yet it’s often misunderstood.

Many people approach sauna as something to endure, optimise or push through. In Nordic cultures, it’s the opposite: sauna is about regulation, balance and listening to the body.

To get the true benefits of sauna — physical and mental — it’s worth avoiding a few common mistakes.

1. Staying in the Sauna Too Long

Sauna is not a test of endurance.

After around 10–15 minutes, the body’s benefits begin to plateau. Staying longer doesn’t increase the positive effects. It often adds unnecessary stress to the system.

The Nordic rule is simple:
leave while you still feel good, not when you feel you’ve had enough.

Short, repeated rounds with proper rest in between are far more effective than one long, exhausting session.

2. Skipping the Cool-Down

Heat opens the body. Cooling closes it.

Without contrast, circulation, recovery and nervous system regulation fall flat. Cooling down isn’t an optional add-on — it’s part of the sauna ritual itself.

A proper cool-down can be:

• fresh air

• a cool shower

• a cold plunge

Always finish each round with some form of cooling. This contrast is what gives sauna its grounding, restorative effect.

3. Wearing the Wrong Fabrics

Most swimwear is designed for water, not heat.

Conventional synthetic fabrics can trap warmth, moisture and bacteria in the sauna, making it harder for the body to regulate temperature naturally.

In a sauna environment, what you wear matters:

• breathable fabrics support comfort

• heat-safe materials allow natural sweating

• lighter, simpler garments reduce overstimulation

Choosing the right materials like our Saade sauna swimsuit helps the sauna work with your body, not against it. 

4. Skipping the Pre-Sauna Rinse

What’s on your skin doesn’t stay on the surface.

Lotions, SPF, makeup and fragrances can be absorbed more easily when pores open during heat exposure. That’s why rinsing before your first sauna round is considered basic sauna etiquette in Nordic cultures.

A quick shower before entering the sauna:

• keeps the space hygienic

• supports cleaner sweating

• reduces unnecessary skin irritation

A clean surface allows the body to do what it’s meant to do.

5. Not Hydrating Enough

Sweating feels releasing — but it’s also depleting.

Without proper hydration, sauna can leave you feeling flat, dizzy or drained rather than restored.

The key is consistency:

• sip water before your session

• drink between rounds

• rehydrate after

Hydration is what turns heat into glow — and stress into recovery.

6. Treating Sauna Like a Workout

Sauna is not cardio.
It’s not about pushing, forcing or performing.

Trying to “maximise” sauna by increasing temperature or duration often backfires. The most effective sessions are calm, attentive and responsive to the body.

If your breath is shallow, your thoughts are racing or you feel overwhelmed, it’s time to step out, not push further.

7. Ignoring Your Body’s Signals

Sauna should leave you feeling:

• calm

• clear

• steady

Dizziness, nausea or discomfort are signs to exit immediately. Listening to these signals is part of a healthy sauna practice — not a weakness.

The best sauna sessions are the ones that feel sustainable, not extreme.