Sauna guide

The basics of taking the right sauna

Whether sauna, steam bath, hammam or banya - sweating is good for body and soul. To help you master your sauna visit with flying colours, we have put together 14 tips & facts.

  • Don't go to the sauna on an empty stomach or straight after a meal.
  • The sauna world is a textile-free area. For hygienic reasons, swimwear is not allowed.
  • Shower off and dry your skin well before taking a sauna.
  • A warm footbath beforehand acclimatises the body and prepares it for the high temperature.
  • Take a sauna towel to sit on. It catches the sweat so that the bench does not come into contact with the sweaty skin.
  • As warm air rises, it is hotter on the upper benches. For sauna beginners, we recommend preferring the benches in the lower row.
  • A sauna session lasts between 8 and 12 minutes, but no longer than 15 minutes.
  • To avoid dizziness, sit upright again two minutes before the end of a sauna session and move your legs to stimulate your circulation.
  • The sweating phase is followed by cooling down. After a sauna session, it is advisable to move around a little in the cold, fresh air for two minutes to get your circulation going again.
  • After the fresh air bath, take a cold shower (always cool the extremities from the inside out first).
  • A warm foot bath is recommended after cooling down. This dissipates the heat still remaining in the body and cools the body down. This is a good preventive measure against colds.
  • Then rest for about 20 minutes. Then you can start the next sauna session. Never take more than 3 saunas. More than that puts too much strain on the body.
  • Drink enough after the sauna: During only one sauna session of 15 minutes, the body sweats out up to half a litre of fluid. Therefore, you should drink at least one litre of mineral water or unsweetened tea afterwards. No alcohol!
  • No go: Never go to the sauna when you are ill. If you have an acute cold, fever or an infection, the heat is taboo, as it does more harm than good and also weakens your heart and immune system.

When should you be careful when taking a sauna?

  • With asthma problems
  • Acute inflammations and infections of all kinds
  • Kidney disease
  • Heart disease and or cardiac insufficiency
  • High blood pressure
  • Diseases of the nervous system (epilepsy, multiple sclerosis, Parkinson's disease)
  • Cancer patients
  • Circulatory problems with dizziness
Mineralbad & Spa Rigi Kaltbad Kräuter-Sauna mit Entspannungsaufgüssen

Why do people go to the sauna naked?

  • On the one hand, it is a hygienic thing, because synthetic swimwear can emit fumes in the heat of the sauna cabin, which is not healthy for those sweating with you.
  • For another, the body sweats and then the sweat collects in the bathing clothes. Evaporation and thus cooling are prevented, the actually desired effect in the sauna is prevented.
  • In addition, the sweat that collects in the bathing clothes could ensure that bacteria and fungi can thus collect in the «sight-protected» areas.
Termali Salini & Spa Locarno Sauna

Sauna visit: balm for body and soul

  • The sauna is an all-round workout for body and mind. You train to adapt to changing «weather conditions» and benefit from deep relaxation.
  • Strengthens the immune system, stress resistance, improved blood pressure regulation, relaxes and regenerates the muscles, improved blood circulation, boosts the metabolism, strengthens the respiratory system.
Candlelight Nachtbaden Mineralbad & Spa Rigi Kaltbad

Sauna infusion

An infusion provides an additional heat stimulus. After a phase of pre-sweating (5-10 minutes), the infusion follows as the «climax». The humidity rises suddenly, and the subsequent waving of a fresh, unused towel spreads the hot steam over the visitors.

Banja - Birkenzweige Sauna


The banya in the sauna (85° C) is a relaxing and soothing ceremony in which the body is gently beaten with a birch branch, which pleasantly refreshes, stimulates blood circulation and purifies the body and soul. The bundles, called «weniki» in Russian, still have their leaves on and are soaked in water. The smell of birch makes the skin feel fresh. The birch extracts have an antibacterial effect.

Discover the variety of saunas

17 unique saunas and steam baths whisk you away to a world of relaxation and regeneration.

Hammam & Spa Oktogon Dampfraum Binguel

Hammam & Spa Oktogon Bern

  • Soğukluk– Herbal steam room 35 °C
  • Bingül herbal steam room 45 °C
Erd-Feuer Sauna Solbad & Spa Schönbühl

Solbad & Spa Schönbühl


  • Panorama sauna in the outdoor area 85 °C
  • Earthen fire sauna in the outdoor area 85 °C to 90 °C
  • Finnish sauna in the indoor area 80 °C to 85 °C
  • Bio sauna in the indoor area 60 °C
  • Herbal steam bath in the indoor area 45 °C
Mineralbad & Spa Samedan Dampfbad

Mineralbad & Spa Samedan

  • Herbal steam bath 40 °C
  • Hot steam bath 45 °C
Hürlimann Spa Zürich römisch irisches Spa Ritual Kräuterdampfbad

Hürlimannbad & Spa Zürich

  • Herbal steam bath for all guests 45 °C
  • Flower steam bath 40 °C
  • Herbal steam bath 45 °C 
Mineralbad & Spa Rigi Kaltbad finnische Kräutersauna

Mineralbad & Spa Rigi Kaltbad

  • Herbal steam bath 40 °C
  • Finnish herbal sauna 80-85 °C
Kerzen Bio-Sauna Termali Salini & Spa

Termali Salini & Spa Locarno

  • Finnish lake view sauna 80-85 °C
  • Candle bio sauna 65 °C
  • Herbal steam bath 45 °C

Did you know?

The word sauna comes from the Finnish language and means «sweat room».