A home sauna is one of the simplest wellness habits you can build, but heat deserves respect. This guide covers the basics of safe sauna use, plus a few etiquette tips for when friends and family join you.
The golden rules of sauna safety
- Hydrate before and after. Drink a glass or two of water before you go in and again afterwards. You'll sweat more than you think.
- Start short. New users should begin with 10–15 minutes and build up over a few weeks.
- Listen to your body. Leave straight away if you feel dizzy, nauseous, faint or uncomfortable.
- No alcohol. Alcohol and heat together increase the risk of dehydration, low blood pressure and fainting.
- Stand up slowly. Blood pressure can dip when you get up after a hot session.
- Cool down gradually. Give yourself a few minutes before driving, exercising hard or going to bed.
Safe temperatures and session lengths
As a general guide for healthy adults:
- Infrared: 45–60°C, 20–40 minutes.
- Traditional: 70–90°C, 10–20 minutes per round, with cool-down breaks between rounds.
There's no prize for staying in longest. See how long you should stay in a sauna for more detail.
Who should check with a doctor first
Talk to your GP before using a sauna if you:
- are pregnant or trying to conceive
- have a heart condition, high or low blood pressure, or have had a recent heart attack or stroke
- take medication that affects blood pressure, heart rate or sweating
- have epilepsy, kidney disease or any condition affected by heat
- have implants or devices and aren't sure how heat or infrared affects them
- are unwell, feverish or recovering from illness
This article is general information, not medical advice.
Children and sauna
Children overheat faster than adults. If you let older kids use the sauna, keep the temperature lower, keep sessions very short, and always supervise. Never leave a child alone in a sauna. Many families simply keep the sauna for adults.
Electrical and equipment safety
- Have your sauna wired by a licensed electrician to Australian standards. Our outdoor saunas are hardwired to an isolator, not plugged into a power point. Try our free electrical estimate on any sauna product page.
- Never cover heaters or hang towels over them.
- Keep the area around an outdoor sauna clear of leaves and flammable items.
- Check that your sauna carries Australian electrical certification. Chill Bunny saunas are SAA certified.
Read more in sauna electrical requirements in Australia.
Home sauna etiquette for guests
- Shower first. It keeps the timber clean and the air fresh.
- Sit on a towel. This protects the cedar from sweat and makes cleaning easier.
- Ask before adding steam. In a traditional sauna, check with others before pouring water on the rocks.
- Keep it calm. Quiet conversation is fine. Loud phones aren't.
- Wipe down after. A quick wipe of the benches keeps your sauna looking new. See our guide to cleaning and maintaining a sauna.
Frequently asked questions
How much water should I drink?
A glass or two before and after is a good starting point. Drink more on hot days or after exercise.
Can I sauna after drinking?
No. Wait until alcohol has fully cleared your system.
Is it safe to use a sauna alone?
Healthy adults commonly do, but let someone know you're in there, keep sessions moderate and leave at the first sign of feeling unwell.
Questions about choosing a sauna?
Our team is happy to talk through placement, power and which sauna suits your household. Call 0400 767 493, visit our Balgowlah showroom, or browse our saunas. Reserve yours with a $500 deposit, balance on delivery.