Your First Infrared Sauna – How to Prepare

The essentials

An infrared sauna is usually used at a lower air temperature than a traditional sauna. The warmth can therefore feel relatively mild at first and then build up gradually. That does not mean the heat leaves your body unaffected. In an infrared sauna too, you can become properly warm, begin to perspire and lose fluid. Read more about how an infrared sauna works.

Before your visit

A good first experience begins before you even sit down in the cabin. No advanced preparation is needed, but a few simple things can make the while more comfortable.

Drink water

When your body becomes warm, it begins to perspire in order to regulate its temperature. That means you lose fluid.

Drink water as usual during the day, and ideally a glass before your visit. There is no need to drink large amounts at once. What matters most is that you do not arrive already thirsty or dehydrated.

The Swedish healthcare guide 1177 describes thirst, a dry mouth, tiredness, reduced urine output and darker urine as possible signs of dehydration.

Anyone who has been given specific advice about fluid intake because of heart or kidney disease, for example, should follow the guidance of their healthcare provider.

Do eat – but not too heavily

You do not need to fast before an infrared sauna.

Eat as you normally would, although many people find it more comfortable not to enter the cabin immediately after a very large or heavy meal. Give your body a little time to settle after eating.

It is not ideal to arrive very hungry or feeling weak either. The aim is for you to be able to sit comfortably and relax.

Avoid alcohol

Alcohol should not be combined with sauna bathing. It can affect your judgement, your body’s fluid balance and your ability to notice signals that the heat has become too intense.

ICNIRP recommends particular caution for people using alcohol, medication or other substances that can impair sensation or the body’s natural response to strong heat.

Wait if you feel unwell

It is best to postpone your visit if you have a fever, a stomach illness, clear dehydration or generally feel unwell.

A sauna adds a further heat load. It is better to come when your body feels stable and you can enjoy the while without pushing yourself.

What should you bring?

There is no need to pack a large bag for your visit to Solportalen.

When you arrive at Solportalen

Do come in good time so that your visit does not begin in a rush.

On your first visit you are given information about the room, the sauna and the practical arrangements. There is an opportunity to ask questions before you begin.

After that, the room is private for your booked time.

That means you can shape the while around yourself. You can sit in the cabin, take a break, shower and let your body cool down without having to consider other guests in the same room.

You do not have to spend the whole time inside the cabin itself. The booked while is there for the entire experience, not for staying in the heat as long as possible. See what is included on the page about the infrared sauna at Solportalen.

During your first session

When you sit down in the infrared sauna, the temperature can feel relatively mild at first.

Unlike a traditional sauna, where the hot air is often felt immediately, the warmth in an infrared sauna usually builds up more gradually. The air temperature is lower, but your body can still become noticeably warm after a while. Compare an infrared sauna with a traditional sauna.

Start gently

There is no single length of time that suits everyone.

As a beginner it is wise to start with a shorter while and then notice how you feel. You can always take a break and return if your body feels fine.

Medical guidance from the Cleveland Clinic recommends that newcomers start at a low heat and around five to ten minutes, then increase carefully according to how the body responds. Treat this as a cautious starting point rather than a rule everyone must follow.

It is perfectly fine to leave the cabin earlier. That does not mean the session has failed.

Let the warmth come to you

Try not to chase a certain amount of perspiration.

Some people begin to perspire quickly, while others need longer. This is influenced by heat tolerance, body temperature, where you sit in the cabin and individual differences in how the body regulates its temperature.

Perspiration is above all the body’s way of cooling itself. The amount of sweat does not show how successful or effective the session has been.

Find a comfortable position

Sit in a way that lets your body relax.

You can change position or move slightly if the heat feels too strong against one part of your body. There is no need to sit completely still if that feels uncomfortable.

Let your shoulders drop, breathe normally and give your body time to get used to the warmth.

You do not have to do anything

It is perfectly fine simply to sit down.

You do not need to follow a particular breathing programme, meditate in a certain way or try to reach a specific state.

For some, the while becomes a chance to reflect. Others prefer to listen to music, rest or simply let their thoughts come and go.

How should it feel?

The warmth should feel clear but manageable.

It is common for:

• the skin to become warm
• perspiration to increase
• the pulse to rise slightly
• the body to feel heavier
• the muscles to feel softer
• the pace of both body and thoughts to feel slower

Your pulse and breathing can increase while your body works to regulate its temperature. It is important, however, to distinguish between a normal sensation of warmth and signals that your body has had too much. Among other things, 1177 mentions an increased pulse, tiredness, faster breathing and dizziness as signs that the body is being affected by heat.

After the sauna

When you leave the cabin, your body can continue to feel warm for a while.

Stand up calmly, especially if you have been sitting for a long time. Give your body a few minutes before you move on to the next step.

Top up with water

Drink water after the session, particularly if you have perspired a great deal.

You usually do not need elaborate drinks or special products after a normal session. For most people, water and ordinary food are enough.

Let your body cool at its own pace

You can shower and then take a calm moment before getting dressed.

There is no reason to hurry straight on. Part of the experience lies in letting the warmth fade and keeping the calm that has built up.

A cold plunge is optional

At Solportalen you can combine warmth with a cold plunge according to the arrangement that applies to your booking. Read more about what happens when the body moves between hot and cold.

A cold plunge is not, however, a requirement for the infrared sauna to be a complete experience. The first time, it can be wise to get to know how you respond to the heat first.

Alternating between strong heat and cold can place a greater load on the circulation than heat alone. People with cardiovascular disease or other medical risk factors should therefore consult their healthcare provider before combining a sauna with a cold plunge.

A booked hour is not an endurance test

It is easy to think that the whole booked time has to be spent inside the cabin for the visit to be “worth it”.

It does not have to be that way.

The private time lets you find your own pace. You can warm up for a while, take a break, shower and return if it feels good.

A shorter, comfortable session is better than a longer one that leaves you exhausted or unwell.

The amount of perspiration, the temperature and the time do not determine how successful the experience is.

When should you stop?

Do not try to “put up with” a few more minutes. Leaving the cabin when your body signals discomfort is part of using it responsibly.

If the symptoms are severe, do not pass or if you suspect heatstroke, seek medical care. 1177 recommends immediate medical contact if heatstroke is suspected, and the emergency number if the person is very unwell.

Who should take extra care?

Consult your healthcare provider before sauna bathing if, for example, you:

• are pregnant
• have cardiovascular disease
• have kidney disease
• have very low or unstable blood pressure
• have a reduced ability to sense heat
• have a condition that affects the body’s temperature regulation
• take medication that affects perspiration, blood pressure or fluid balance
• have previously reacted strongly to heat
• are unsure whether a sauna is suitable for you

ICNIRP recommends that people at increased risk of overheating, including those with cardiovascular disease, seek medical advice before using infrared warming cabins. 1177 also points out that older people, pregnant people and people with heart or kidney disease, among others, can be more sensitive to strong heat.

Frequently asked questions about your first visit

Your first infrared sauna at Solportalen

At Solportalen you have a private and calm setting where you can experience the warmth at your own pace.

You are given an introduction before you begin, and a towel, a bathrobe and a shower are available on site. Bring swimwear if you would like to use it.

There is no requirement to stay for a certain time, reach a certain temperature or perspire a certain amount. You can let your first session be an opportunity to get to know the warmth and discover the rhythm that suits you.