Your first session

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How to take your first session conservatively — what to do before, during, and after, plus what to expect.

Take your first session conservatively. Your body needs time to adjust to the heat, and pushing too hard early can leave you lightheaded or dizzy.

Before you go in

Drink 16 oz / 500 ml of water about 15 minutes before
Use the bathroom
Wear loose clothing, a swimsuit, or wrap a towel around you. In Finnish tradition, sauna is enjoyed in the nude or with a small towel; do whatever you're comfortable with.
Bring a small towel to sit on (this protects the bench and gives you a barrier from direct hot wood contact)
Bring a bottle of cool water for sips during the session
Remove jewelry (metal heats up and can burn skin)

Set the heater to 175°F / 80°C for your first session. You can ramp up later.
Start with 5 to 10 minutes inside
Sit on a lower bench first (lower benches are cooler)
Pay attention to how you feel. Lightheadedness, dizziness, or nausea means leave immediately.
Don't pour water on the stones during your first session. Try löyly only after you've adapted to dry heat over several sessions.

Step out and cool down. Sit, stand, or walk slowly. Don't rush.
Drink 16 oz / 500 ml of water within 15 minutes of stepping out
If you have access to cold water (cold shower, cold plunge, hose, lake), use it. The contrast is part of the protocol (Section 9.6).

What to expect: You'll sweat heavily. Your skin will feel hot to the touch. Your heart rate will rise to a level similar to moderate exercise (around 120 to 140 beats per minute is typical). After cooling down, you'll often feel deeply relaxed.

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