• Allow the body to return to normal temperature if you have been exercising
  • Undress and place belongings in a locker – swim wear must be worn at all times to reduce the risk of infections and burning.
  • Remove any metal in the form of watches and jewellery as they may become very hot in the sauna
  • Remove make up and enjoy a warm, cleansing shower
  • Enter the sauna cabin and sit or lie on a towel, on a bench at a height that is comfortable
  • Relax for 8 to 10 minutes in the dry heat. This will raise the body temperature and the perspiration will cleanse the pores of the skin
  • Before becoming too uncomfortable leave the sauna and immediately take a cold shower to close the pores. Be aware that sudden extreme changes in temperature induced by cold showers can cause shock
  • Return to the sauna for a further 5-10 minutes, if you are feeling discomfort leave straight away. Do not exceed 20-30 minutes – too much exposure can result in nausea, dizziness and fainting
  • When you are ready to complete the sauna take a final cold shower and wrap yourself in a towel
  • Relax for 15-20 minutes, or until the body temperature has returned to near normal then take a warm shower before dressing
  • Whilst using the sauna always drink plenty of fluids (non-alcoholic)
  • If at any time in the sauna you start to feel ill or discomfort, leave the sauna immediately, use the emergency red cord next to the sauna door, or use the phone in the changing room to contact a member of staff or seek medical advice if necessary

Be aware that:

  • A sauna operates at a temperature of 85-100ºC
  • The warmest part of a sauna is diagonally opposite the stove. The higher benches are the warmest
  • The sauna controls should only be adjusted by an authorised person
  • Contact lenses and glasses should not be worn in the sauna
  • Care should be taken when adding water to the stove
  • The sauna is intended to be dry heat, it should not be so dry that it is uncomfortable to nose and throat


  • Pregnant or could be pregnant – the sauna should be avoided throughout the pregnancy since the rising of the internal core body temperature could result in the foetus suffering ill effects
  • Suffer from heart disease, circulatory problems, high or low blood pressure or from any condition which may affect your reaction to heat or any condition which makes you unsure of the advisability of using saunas also include kidney disease and diabetes for steam rooms