A short guide to sauna culture

by Patrick Boxall on Sunday 13 October 2024

3 min read

Sauna culture

The benefits of saunas are well documented. A quick sweat sesh can boost blood circulation and immunity while lowering stress levels, but if you've never been in one before, you might be wondering how to use a sauna.

Below we answer questions like how hot a sauna should be, what to wear in a sauna and how long you should stay in a sauna. To give you a greater appreciation of the art of sauna, we also share some bits and pieces about Finnish sauna traditions and culture.


Sauna traditions

We look to Finland when it comes to sauna traditions. After all, there are 3.3 million saunas in a country of 5.5 million people and Finnish sauna culture has been listed by UNESCO as intangible cultural heritage of humanity.

The Finns believe the sauna is for cleansing the mind as well as the body – an opportunity to be social while also embracing silence and stillness. Visit a Finnish sauna and you’ll hear the locals speak of löyly – the hot steam rising off sauna stones – as being at the heart of any good sauna experience. The Finns, for whom sauna is a longstanding tradition, think of the experience as worshipping at the church of nature.


How hot should a sauna be?


A traditional Finnish sauna’s temperature will typically range from 70–90 degrees centigrade. There are exceptions, of course, but spending time in this temperature may bring benefits including a boosted metabolism, increased blood circulation and lowered stress levels. Infrared saunas tend to be a little cooler with a temperature of 50–60 degrees centigrade.


What to wear in a sauna

For a public sauna, like the ones you’ll find at Virgin Active, we recommend keepings things light and bright. Breathable swimwear is ideal. Make sure whatever you wear in a sauna is clean and that you’ve showered before entering and be sure to bring a towel to sit on. And no nudity, please and thank you! Though people have traditionally opted to go nude at a sauna, this is a public space, and we want everyone to feel comfortable (instead of one person feeling too comfortable).


How long should you stay in a sauna?

If you’re new to sauna, start small. Try 5–10 minutes at a time and build from there. The longer you stay, the more dehydrated you’ll be, so general advice is to spend no more than 20 minutes in a sauna at a time. Mix things up with a cold plunge or shower in between sauna sessions.


Types of sauna

A traditional Finnish sauna is heated by a wood-burning stove with rocks piled on top. These days, however, you’re more likely to find electric saunas, infrared saunas and steam saunas (steam rooms) in most gyms. Most people will have a preference, but in the end, you’re winning if you’re sweating.


Is a sauna good for colds?

No. In fact, going to the sauna can make your cold worse. While it’s true that exposure to hot air may help temporarily relieve symptoms, there’s no evidence to suggest your cough, sniffles or headache will be treated by going to a sauna. Sauna exposure can boost the immune system prior to catching a cold, but if you’re already sick, best stay home and avoid spreading germs in a public space.


Spas and saunas are great, but where can you find one? At your local Virgin Active club of course! Find a gym and sauna near you and pop in for a sweat or soak today.

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