Your first infrared sauna: how long, what to wear, what to do after

How long to stay

Twenty minutes is a good first session. Most people move to 30 by the second or third visit, which is how long our cabins are booked for. There is no need to push to 40; the benefit comes from regular sessions, not long ones.

• First visit: 20 minutes
• Regular: 30 minutes
• If you feel dizzy or your heart races: step out, sit down, drink water. Try a shorter session next time.

What to wear

Infrared light needs to reach your skin, so less is more. A swimsuit, athletic shorts or a towel wrap all work. Our cabins are private, so you set the dress code.

• Yes: swimsuit, shorts, sports bra, towel
• No: heavy cotton, leggings, jewelry (it gets hot), lotion or oil on the skin (it blocks the light and clogs pores while you sweat)

Before you go in

1. 1

   Drink 16 ounces of water in the hour before.

2. 2

   Eat something light. Not a big meal, not an empty stomach.

3. 3

   Rinse off so your pores are clear and the cabin stays clean.

4. 4

   Pick a chromotherapy color, or let us suggest one for how you feel.

During

Sit back, breathe slowly, and let your mind go quiet. Many guests meditate, stretch gently or just close their eyes. Sip water if you brought it. You should feel warm and pleasantly heavy, never faint.

What to do after

1. 1

   Step out and sit for a minute. Standing up fast after heat makes anyone light-headed.

2. 2

   Rinse in the vitamin C shower. Lukewarm is kinder to skin than hot.

3. 3

   Drink another 16 to 24 ounces of water. Add electrolytes if you sweat heavily.

4. 4

   Give yourself 10 minutes before driving if you feel floaty.

5. 5

   Booked the cold plunge? Rinse off, then head to the tub. The plunge is your finish; the sauna stays dry, so nobody goes back in.

Workout before or after?

After a workout is the classic: muscles are warm, and the sauna extends the loosened feeling. Before a workout, keep it short (10 to 15 minutes) and only as a warm-up; a full session leaves you too relaxed to train hard.