The short answer
A heater warms the sauna and its stones. When a little water is thrown onto the hot stones, it creates löyly: a brief wave of heat and humidity. You can adjust the experience through the amount of water, where you sit and when you take a cooling break.
What to know before your first visit
- Add löyly a little at a time and consider everyone sharing the room.
- Upper benches are hotter; a lower bench usually feels gentler.
- There is no required number of minutes. Leave whenever you want to cool down.
- Nudity, swimwear and washing rules vary from one sauna to another.
The heater, stones and löyly: where sauna temperature comes from
The heart of the sauna is the heater, or kiuas. It may be electric or wood-burning, and its job is to heat both the room and the stones. A smoke sauna is a distinct traditional type. The stones store heat and release it into the room.[1][2]
When water meets the hot stones, it evaporates and you feel a short, powerful wave of heat and humidity. This is löyly. It is not a separate ceremony: it is how people sharing the sauna adjust the way the heat feels.[1][3]
Many Finnish saunas are used at roughly 70–90 °C, but the number is only part of the experience. Humidity, ventilation, the heater and your position on the benches all change how the room feels. The goal is a comfortable temperature, not the highest possible one.[2][3]
Choose a bench: the best sauna temperature is the one that suits you
Warm air rises, so the upper benches are usually hotter than the lower ones. A first-time visitor can begin lower down, get used to the heat and move higher only if they want to.[4][6]
Sit or lie comfortably and breathe normally. Add löyly in small amounts. If the heat feels too intense, move down or step outside to cool off. You can leave the room at any time.[4][7]
Your first sauna, step by step
Finnish sauna bathing is a flexible rhythm, not a timed performance. Many people alternate between heat, cooling and rest, but the length and number of rounds are personal. If you are looking for somewhere to start, see the highest-rated saunas.[3][6]
Check the venue's instructions
Find out whether swimwear is used, whether you need a seat cover and where to wash. Public-sauna practices are not identical everywhere. Venue-by-venue details are listed in the sauna directory.
Prepare without rushing
Follow the venue's shower guidance, leave your phone and metal items in the changing area and keep drinking water available.
Begin gently
Sit on a lower bench first. Give your body time to adjust before moving higher or adding more löyly.
Cool down when you want to
Step out, take a shower or breathe fresh air. A lake or ice-water dip is completely optional.
Return only if it feels good
You can take another round or finish. A successful sauna is not measured in rounds or minutes.
Finnish sauna etiquette: notice the room and the people
A sauna can be quiet, but silence is not a universal rule. Conversation is part of many sauna evenings. A calm voice, respect for personal space and shared decisions about löyly are a good starting point.[4][3]
Nudity is common in many private and single-gender saunas, but public and mixed-sauna rules vary. Some venues allow or require swimwear; others do not use it in the hot room. Always check that sauna's own guidance; individual venue practices are also described in our sauna reviews.[5][2]
- Ask before adding a generous amount of löyly.
- Do not film or use your phone in the hot room.
- Use a seat cover when the sauna requires or recommends one.
- Follow the venue's own rules for swimwear, washing and shared spaces.
Cooling down is a break, not a test of courage
Between rounds, you can rest, breathe fresh air or take a shower. Swimming in a lake, the sea or an ice hole is a well-known part of some sauna experiences, but it is not required to experience a Finnish sauna.[6][3]
Drink water before and after the sauna. Alcohol before or during sauna bathing makes it harder to judge how you feel, so the safer choice is to avoid it.[7]
What is a vihta or vasta?
A vihta — called vasta in some regions — is a bundle of young birch branches. It can be used lightly on the skin and brings the scent of birch into the room. It is optional and is not available in every sauna.[3][8]
Listen to your body: sauna is not a competition
Leave the heat immediately if you feel dizzy, nauseous, confused, weak or otherwise unwell. Cool down gradually and ask for help if needed. Do not use a sauna while intoxicated or so tired that you cannot judge how you feel.[7]
If a health condition, medication or pregnancy affects your tolerance of heat, ask a healthcare professional for personal advice. This guide offers general cultural and visitor information, not medical guidance. General safety practices are collected in our guide to using a sauna responsibly.[7]
Practical answers
First-visit questions
Do I have to be naked in a Finnish sauna?
There is no single rule. It depends on the sauna, the group and whether the space is mixed or separated. At a public sauna, always check the venue's swimwear policy.
How long should I stay in the hot room?
There is no required time. Start with a short visit, cool down whenever you want and leave immediately if you do not feel well.
Can people talk in a sauna?
Yes. Some saunas are quiet and others are conversational. Speak calmly and follow the mood of the room and any venue-specific guidance.
Editorial review
Sources
- Suomen SaunaseuraThe sauna heater
- InfoFinlandFinnish sauna
- MuseovirastoSauna bathing
- Suomen SaunaseuraSauna bathing and customs
- Helsingin kaupunkiSwimwear guide
- Visit FinlandSauna tips for beginners
- TerveyskirjastoHeat illness and injuries caused by cold
- UNESCOSauna culture in Finland