Sauna Tips We Wish We Knew Sooner

We've been saunaing for years, with family, with friends and on our own. This is the routine we've settled into, and the things we wish someone had told us when we started.

If you're well accustomed to the sauna, think of this as an open conversation about what we do. Share your own tips with us on Instagram at @mynordi or via email at hello@mynordi.com. If you're just starting out, here's how to get the most out of every session.

Our routine

Before

• Rinse first. Wash off anything that shouldn't be on your skin before your pores open. It keeps the sauna clean too.
• Wear natural fibers. Gym synthetics and swimwear defeat the purpose. Cotton, linen or wool, and a cotton towel.
• Hydrate. Drink a glass of water before you go in, and keep more at your side.
• Hat on from the start. Put your sauna hat on dry, before you sit down. It's easier to stay ahead of the heat than to catch up to it.

During

• Stretch while you're warm. Joints and muscles are at their most pliable, so it's the best time to release the day.
• Breathe deep. Slow inhale, slow exhale. We feel steady breathing improves circulation and keeps us cooler, so we stay in longer.
• Listen to your body. If you think you should get out, get out, especially when you're alone. New to it? Start with 5 to 10 minutes; you'll build up quickly. Bring a timer. A rubber Casio handles the heat well.

After

• Ease out. Sit at room temperature for a few minutes before anything cold. Contrast is great, but we take a more relaxed approach.
• Remineralize. Not just water: salt, electrolytes, magnesium, zinc and potassium.
• Hang your hat. Let it air-dry on its loop rather than folded in a bag. The wool stays shaped and fresh.
• Wind down. In the evening, follow with a book or journal and blue-light glasses, and deep sleep comes easy. More on this in our post-sauna recovery routine.

What happens in 30 minutes

0 to 5 minutes: warm-up. Core temperature rises, heart rate climbs and blood vessels widen. Your mood starts to lift. Your hat is already on.

5 to 12 minutes: the sweat. Sweating starts in earnest and your pores open wide, releasing toxins. Blood flow to the skin multiplies, and your heart rate reaches light-cardio range.

12 to 20 minutes: deep heat. Body temperature climbs 1 to 2°C. Inflammation subsides, muscles relax and immune activity increases. Many people feel calm, focused, even euphoric. You're losing fluid and electrolytes fast, so keep drinking.

Where a sauna hat earns its place. In our own testing, heads were about 25°F cooler at the 20-minute mark with a hat than without. Here's why a sauna hat matters.

20 to 30 minutes: endurance. Core temperature can approach 39°C (102°F). Norepinephrine rises and sharpens focus. Heat-shock proteins activate, which are linked to cellular repair and longevity. Calorie burn can reach up to 300 per session.

After: recovery. Blood vessels narrow again as you cool. What's left is a clean-slate calm, or renewed energy.

Stand up slowly, as blood pressure can drop. If you have a heart condition, go easy on cold water afterward.

Sauna in good health

That's our routine. We share one new thing we've learned about sauna and wellness every week or two; sign up at the bottom of this page to get the next one.

If you're looking for a hat to start with, ours are undyed Merino wool, handmade in small batches in Portugal. See the NORDÎ sauna hat.

Arber & Bledi