How to Use Infrared Sauna: Step-by-Step Beginner Guide

Short answer: turn your infrared sauna on 15–20 minutes before you plan to get in, drink a glass of water, and start with 10–15 minutes at 110–120°F. Sit with your back toward the panels, keep a timer running, hydrate during and after, then cool down for a few minutes and rinse off. Most owners settle into 20–30 minute sessions once they're used to the heat. Here's the full step-by-step.

This article is for information only and isn't medical advice. If you have a heart condition, high or low blood pressure, are pregnant, or take medication affecting heat tolerance, talk to your doctor before using any sauna. For the full safety picture, see our infrared sauna safety guide →

Before your first session: the 15-minute prep

• Preheat 15–20 minutes. Turn the sauna on and set your target temperature (110–120°F for beginners). Most cabins need 15–20 minutes to reach the set range. One practical shortcut many manufacturers mention: infrared heats you directly, not just the air, so you can get in once it's close to target rather than waiting for the exact number. Browse infrared saunas →
• Drink a glass of water. 8–16 oz before you get in is the standard guidance. You'll sweat it out — arriving hydrated is half the battle.
• Rinse off first. A quick warm shower before your session removes lotions and sweat from the day, and common guidance says it helps you start sweating sooner. Dry off before getting in — standing water on the wood isn't good for it.
• What to wear. A cotton towel wrapped around you is the most common choice; loose cotton clothing works too. Skip synthetic fabrics that don't breathe.
• Lay a towel on the bench. This keeps sweat off the untreated wood and makes cleanup a two-minute job instead of a scrubbing session.

Your first session, step by step

1. Get in and sit with your back toward the panels. The back wall is where most of the infrared output sits, so facing away from it puts your largest skin surface in the direct path. A bench position works fine — no need to stretch out.
2. Set a timer. 10–15 minutes for your first session. Sauna cabins have built-in timers for a reason — use them, and don't fall asleep in a hot cabin.
3. Settle in. Breathe slowly and normally. You don't need to do anything special — many people use the time to unwind. Leave the phone outside — the point of the session is a break.
4. Expect a warm-up lag. For the first 10 minutes or so you'll just feel comfortably warm with minimal sweating — that's normal. Most people start perspiring around the 10–20 minute mark once the body gets going.
5. Exit if you feel off. Lightheadedness, dizziness, or nausea means get out immediately — this is rare when you're hydrated and starting gentle, but it's the one rule that matters. When the timer ends, get out even if you feel great. First-session discipline builds the habit.

Once you're used to the heat — usually after a few weeks — the same steps apply with longer sessions (20–30 minutes) at 120–150°F. For a frequency schedule, see our how often to use an infrared sauna guide →

During the session: the small habits that matter

• Small sips, not chugs. A few sips of water every 10–15 minutes during longer sessions keeps you ahead of dehydration — bring a bottle in with you.
• Don't crank the heat to sweat faster. Infrared heats you directly rather than just heating the air, so you don't need extreme heat to start sweating. If your first few sessions are barely sweaty, check your hydration or nudge the temperature up a few degrees within the 110–150°F range.
• Keep the door closed during your session so the cabin holds its heat — opening it briefly for fresh air is fine.
• Never push through discomfort. There is no prize for finishing a session when you feel bad. Exit, cool down, and try again another day.

After the session: cooldown and rehydrate

• Sit in a cooler area for ~5 minutes before showering — don't jump straight from the cabin to a cold shower, especially as a beginner.
• Rinse off within about 10 minutes to wash the sweat off your skin.
• Drink another 16–24 oz of water — you'll have lost a meaningful amount of fluid even in a short session.
• Give the sauna a minute of your time: wipe the bench with a dry or slightly damp cloth, and leave the door open so the cabin airs out. This is the whole "maintenance routine" for most days — infrared cabins are dry-heat and low upkeep.

Keeping your sauna in shape

Infrared saunas are low-maintenance, but the wood lasts years longer with a few habits:

• Every session: towel on the bench, wipe the bench down after, leave the door open to air out.
• Every few weeks: wipe all wood surfaces with a damp cloth and a mild natural solution (diluted white vinegar or baking soda water are the commonly recommended options). Never use harsh chemicals or abrasive cleaners on the wood.
• Occasionally: vacuum the floor and under the bench, and lightly sand any perspiration stains — sanding is the standard way to lift stains from untreated sauna wood.
• Never: paint, varnish, or seal the interior wood, and never splash water on the heaters or control panels.

Rounding out your setup? Our infrared sauna accessories guide → covers the towels, backrests, and extras worth having.

5 beginner mistakes to avoid

• Skipping the preheat — getting into a cold cabin and cranking the temperature later gives you an uneven, short session.
• Starting at the top temperature. 150°F on day one is how people get lightheaded and never come back. Start at 110–120°F.
• Forgetting water. Drink before, sip during, and replace after every session.
• Sitting with your back to the door instead of the panels. The back wall does most of the heating work; face away from it.
• Treating it like a workout. A sauna session is a slow ramp-up, not a sprint. The ones who keep it comfortable are the ones who stick with it.

If you're still shopping for the cabin itself, the home sauna buying guide → walks through sizing, types, and what to look for before you buy.

FAQs

How long should I preheat an infrared sauna?

About 15–20 minutes to reach your set temperature. Since infrared heats your body directly, you can also get in once it's close to target rather than waiting for the exact number.

What temperature should I set my infrared sauna to as a beginner?

110–120°F. Experienced users typically sit at 120–150°F. Starting low and building up over a few weeks is the standard advice.

Should I shower before or after an infrared sauna?

Both. A quick warm shower before helps you start sweating sooner (dry off before getting in), and a rinse within ~10 minutes after washes the sweat off.

What should I wear in an infrared sauna?

A cotton towel is the most common choice; loose cotton clothing works too. Avoid synthetic fabrics that don't breathe.

Can I drink water during an infrared sauna session?

Yes — small sips every 10–15 minutes are recommended for longer sessions. Drink 8–16 oz before and 16–24 oz after as well.

How do I clean my infrared sauna?

Wipe the bench with a damp cloth after every session and leave the door open to air out. Every few weeks, wipe wood surfaces with a mild vinegar or baking soda solution. Never use harsh chemicals or seal the interior wood.