Sauna bathing is an integral part of relaxation routines in many cultures. Whether after a strenuous day at work, for health promotion, or simply to unwind – a sauna visit is a time-honored ritual with numerous benefits. In this comprehensive guide, you'll learn everything you need to know about the different types of saunas, their health benefits, practical tips, and what to look out for when using a sauna.
What is a sauna?
A sauna is a heated room or cabin used for targeted heat therapy. Depending on the design, the temperature can range from 60 to 100 degrees Celsius. While traditional saunas generate dry heat, steam baths and modern infrared saunas rely on moister or deep-penetrating heat. The goal is to cleanse the body through sweating, relax muscles, and promote circulation.
The health benefits of saunas
1. Stress reduction and mental relaxation
The heat in the sauna stimulates the release of endorphins—our natural feel-good hormones. This leads to a general feeling of relaxation and inner calm. Many people experience noticeable relief from stress, nervousness, and mental exhaustion after a sauna session.
2. Promotes blood circulation
The heat causes blood vessels to dilate, improving circulation throughout the body. This can relieve tension, increase oxygen supply, and promote regeneration—especially helpful for people with muscle pain or circulatory problems.
3. Detoxification through sweating
The sauna causes the body to sweat—a natural cleansing process. Toxins, heavy metals, and other harmful substances are excreted through the skin. This "internal spring cleaning" is one of the main reasons why sauna use is perceived as so beneficial.
4. Strengthening the immune system
Regular sauna use can help strengthen your immune system. The alternating heat and cold activates the immune system, similar to a contrast bath. This can prevent colds and make the body more resilient.
5. More beautiful skin
The opened pores during sweating promote skin cleansing. Dirt, sebum, and dead skin cells are flushed out. The result: a fresh, clear complexion and a radiant complexion.
Overview of popular sauna types
1. Finnish sauna
The classic form originates from Finland. It uses dry heat and temperatures of up to 90°C. Water infusions on hot stones temporarily create steam and increase the sensation of warmth. This type of sauna is ideal for experienced sauna-goers.
2. Steam bath (Hamam or Turkish bath)
The temperature here is usually between 40 and 50 °C, but the humidity is very high (up to 100%). This is particularly beneficial for the skin, respiratory system, and people with sensitive circulatory systems.
3. Infrared sauna
Instead of hot air, the infrared sauna uses light waves that penetrate directly into the skin. The temperature is a pleasant 40–60°C, yet the body is heated intensely. Ideal for muscle tension, chronic pain, or for sauna beginners.
4. Bio sauna
A blend of a traditional and steam sauna with a milder temperature (approx. 50–60 °C) and moderate humidity. Often complemented by essential oils or color light therapy for a particularly gentle sauna experience.
5. Hydromassage sauna cabin
Increasingly popular in Austria and other wellness regions: a combination of sauna and targeted water massage. Ideal for people with muscle tension or for deep relaxation.
How toget the most out of your sauna session
Preparation
Drink plenty of water – ideally 1-2 hours beforehand.
Do not go to the sauna on a full stomach, but do not go completely empty either.
Shower beforehand – promotes hygiene and helps the body sweat faster.
In the sauna
Bring a towel to sit or lie on.
Duration: For beginners, 8–12 minutes are sufficient; advanced students can stay for up to 15–20 minutes.
Listen to your body – if you feel dizzy, unwell or have a headache, go outside immediately.
After the sauna session
Cool down slowly: fresh air, cold shower or plunge pool.
Rest for a while: Resting for 10-20 minutes is important for recovery.
Drink enough to compensate for fluid loss.
Tips for regular sauna users
2-3 sauna sessions per session are ideal – each with a cooling-down and rest period.
Don’t go to the sauna every day, but 2-3 times a week – this allows your body to regenerate well.
Try different types of sauna to find the one that suits you.
Avoid alcohol before or after visiting the sauna – this puts additional strain on your circulatory system.
Sauna experience in Austria
Austria boasts one of the most diverse sauna cultures in Europe. Luxurious wellness hotels, thermal baths, and alpine huts feature traditional wood-fired saunas, steam baths, and modern infrared cabins. Panoramic saunas with views of the Alps are particularly popular, combining relaxation with a natural experience.
Hydromassage cabins, bio saunas, and individual private saunas in hotel rooms make the sauna experience even more exclusive. Many of these facilities place great emphasis on sustainability, natural materials, and the highest hygiene standards.
Conclusion
A sauna session is much more than just sweating – it's a holistic wellness ritual. It improves physical and mental health, promotes regeneration, and brings well-being into everyday life. Whether classic, modern, or luxurious: Those who regularly sauna are making a lasting investment in their health and quality of life.