There’s something special about stepping into a warm sauna—whether it’s after a workout, a long day, or just because you need a moment to breathe. At Suda Saunas, we believe relaxation and recovery should feel accessible, enjoyable, and safe.
And with mobile sauna rentals available in Kelowna, BC, it’s easier than ever to enjoy the full benefits of sauna therapy—right in your own backyard, at the cottage, or wherever life takes you.
To help you get the most out of every session, here are a few safety tips to keep in mind. They’re easy to follow, and they will make your sauna experience even more enjoyable.
Find the Best Sauna Temperature for You
Getting the temperature just right can make all the difference in how you feel during your sauna session. Most traditional and mobile saunas operate between 65°C and 100°C (150°F to 195°F)—and that range gives you plenty of flexibility to tailor your experience to your comfort level.
If you’re new to sauna use, it’s best to start on the lower end, around 65°C to 75°C. This gentle heat warms your body gradually, letting your muscles loosen up and easing you into a light sweat. It’s great for kids to get used to heat, and you can also enjoy longer, more relaxing sessions.
Once you’re feeling more confident, you might prefer the 75°C to 85°C range. This is where most regular sauna users feel the sweet spot—it’s warm enough to kickstart circulation, help your body detox through sweat, and deliver that deep sense of calm without being too intense.
For those who are more experienced and enjoy a stronger heat, 85°C to 100°C and above offers a powerful and energizing session. At this level, your body heats up fast, your heart rate increases slightly, and your sweat response intensifies. It’s best to keep sessions slightly shorter at these higher temps and always listen to how your body feels.
Suda Saunas rentals are either wood- or gas-fired so that you can enjoy authentic heat and can control the temperature by adding more wood or by regulating the gas flow. Whether you’re looking for a mild warm-up or a deep detox sweat, you’re in full control.
Time It Right: How Long to Stay in a Sauna
There’s no magic number for how long to stay in a sauna—your ideal session length depends on your body, the temperature, and your comfort level. That said, there are some helpful general guidelines.
If you’re just starting, a 10 to 12-minute session is a great place to begin. This gives your body time to warm up and ease into the benefits without feeling overwhelmed.
More seasoned sauna users often stay in for 15 to 20 minutes, especially at moderate temperatures. If you’re using a higher heat setting, shorter sessions—closer to 10–15 minutes—are recommended to avoid overheating.
Post-exercise sessions? Give yourself a few minutes to cool down after your workout before stepping into the heat. Then enjoy 10–15 minutes to help soothe tired muscles and support recovery.
As always, listen to your body. If you feel:
- Dizziness or light-headedness
- A rapid heartbeat
- Nausea or discomfort
- Tingling in your skin or fingers
It’s time to step out, cool down, and hydrate!
We recommend learning to listen to your body for how long you can tolerate being in a sauna and never overdo it – remember, quality over quantity. A short, comfortable session is better than pushing through discomfort. However, if you do need additional support then setting a timer is the way to go.
Stay Hydrated
Hydration is a huge part of staying safe and feeling good in the sauna. Because sweating is your body’s natural way of cooling itself down, you’re losing more than just water—you’re also losing electrolytes.
In the winter, cold outdoor temperatures combined with dry indoor air can leave you slightly dehydrated before you even enter the sauna. And in the summer, the heat and humidity outside add another layer of fluid loss. Either way, it’s important to be proactive.
Before your session:
Drink a glass of water 15–30 minutes ahead of time.
During your session:
Keep a water bottle nearby and sip as needed, especially if you’re doing multiple rounds.
After your session:
Rehydrate with water or an electrolyte drink to replace what you’ve lost through sweat.
Every Suda Saunas setup includes a prep space, so you can keep your water bottle, towels, and personal items right where you need them. Staying hydrated helps you enjoy the full sauna experience and feel refreshed afterward.
What to Wear in a Sauna
What you wear in the sauna should help you feel comfortable, safe, and relaxed. Since the sauna is all about helping your skin breathe and your body release heat, less is usually more.
Here are a few common options:
- Towel wrap: A classic choice. It allows maximum skin exposure to the heat while keeping things modest.
- Swimsuit: Ideal if you’re sharing the sauna with friends or using it at a public event. Go for something lightweight and breathable.
- Loose cotton clothing: If you prefer more coverage, breathable natural fabrics like cotton can work well—just avoid anything too thick or layered.
- Sauna Hat: Contrary to what you would think, wearing the Suda Sauna hat allows your body to tolerate the heat for much longer and as a result you can stay in the Sauna longer. You’ll look like an expert, and you will feel much more comfortable in the heat.
- Naked: If you prefer to do it the authentic European way, without clothes, then please ensure you sit or lie on a towel. Suda Saunas is designed for privacy, so enjoy it the authentic way!
What to skip:
- Synthetic fabrics (like polyester or nylon) trap heat and can irritate.
- Jewelry: Metal can heat up quickly and burn your skin.
- Shoes or flip-flops: These aren’t necessary in the sauna and can track in moisture or dirt.
Sauna Frequency: How Often Should You Sauna?
One of the most common questions we get is: How often should I use a sauna? And the answer is—it depends!
For most people, 2–4 sessions per week is a great place to start. It’s enough to experience noticeable benefits like reduced muscle soreness, better sleep, and improved circulation, without putting stress on your system.
Some people enjoy daily sessions, especially during the colder months when the warmth becomes part of their evening routine. That’s totally fine—as long as you’re staying hydrated, giving your body time to cool down, and not pushing the heat or session length too hard.
If you’re new to sauna use, start with one or two sessions per week and see how your body responds. You can always increase from there.
Looking to make sauna sessions part of your weekly wellness routine? Suda Saunas offers flexible booking options so you can plan regular sessions around your schedule—whether it’s a relaxing solo escape or a standing weekly hangout with friends.
Final Thoughts
Using a sauna is one of the simplest, most enjoyable ways to support your overall wellness. It doesn’t require a gym membership or a complicated routine—just heat, air, and time. And with mobile sauna rentals available across the Okanagan Valley, Suda Saunas makes it easy to bring this powerful self-care ritual right to your location.
By setting the right temperature, choosing comfortable clothing, staying hydrated, and listening to your body, you’ll set yourself up for safe, restorative, and deeply satisfying sauna experiences—every single time.
Thinking about adding sauna sessions to your lifestyle? Contact us to learn more or book your mobile sauna rental today. We’d love to help you relax on your terms.