The short answer
Set the sauna up on a flat, protected floor, fill the steamer with water and let it warm up for 10 to 15 minutes. Drink some water, then sit in for 10 to 15 minutes on your first go. Build up to 15 to 30 minutes over a few weeks. Afterwards, cool down slowly, drink more water and air the room. Get out straight away if you feel dizzy or unwell.
Using a portable sauna is simple, but a few habits make sessions safer, more comfortable and better for the sauna itself. These steps work for most steam tents and dry heat pods. Sauna blankets are a little different, so they have their own section.
Before your first session
- Read the manual. Heat settings, water levels and timers vary between brands.
- Air it out. New tents can smell of fabric or plastic. Set it up and leave it open for a few hours, or run one empty warm-up first.
- Pick the spot. A flat floor with a towel or mat underneath, away from curtains and furniture, and near a wall socket. Plug the steamer straight into the wall, not an extension lead.
- Check with your GP first if you are pregnant, have a heart condition, low or high blood pressure, or take regular medication. Our guide to who should not use a sauna explains why.
Using a steam sauna, step by step
- Set up the tent and put the chair inside, with a towel on the seat and one on the floor.
- Fill the steamer to the line marked in the manual. Use distilled or filtered water if the brand recommends it, especially in hard-water areas.
- Connect the hose so steam enters away from your feet and legs, and check it is secure.
- Pre-heat for 10 to 15 minutes with the door zipped shut, until steam is flowing and the tent feels warm.
- Drink a glass of water, then step in, zip up and set the timer.
- Start on a medium setting for your first few sessions, and keep your phone or a towel within reach rather than on the steamer.
- Get out when the timer ends, or sooner if you feel unwell. Switch the steamer off before you unzip fully.
Using a sauna blanket
- Lay the blanket flat on a bed, sofa or mat. Do not use it on top of an electric blanket.
- Pre-heat it on your chosen setting for about 10 minutes.
- Wear light cotton clothing or use the cotton insert, so your skin is not directly on the blanket.
- Lie inside, close it up and set the timer. Start low and short.
- Keep water within reach, and get out slowly when you are done.
How long to stay in
Start with 10 to 15 minutes. Over a few weeks, most people build up to:
- 15 to 30 minutes in a steam tent or dry heat pod
- 30 to 45 minutes in a sauna blanket, which feels gentler
For comparison, a 2018 review of the research on traditional Finnish saunas, which run at 80 to 100°C, describes typical sessions of 5 to 20 minutes, with breaks to cool off in between. Portable saunas run cooler, so slightly longer sessions are normal. Longer is not better if you feel unwell: listen to your body.
How often to use it
Most healthy adults can use a portable sauna several times a week. In the long-running Finnish studies, people used saunas on average two to three times a week, and some almost daily. Start with two or three sessions a week and see how you feel. Leave a day off if you feel tired, drained or dehydrated.
After your session
- Cool down slowly. Sit for a few minutes before standing up, as your blood pressure can drop and make you light-headed.
- Drink water. You can lose a lot of fluid through sweat. Replace it before you do anything else.
- Shower to wash off sweat, lukewarm at first.
- Air the room. Open a window or run an extractor fan for 15 to 20 minutes after a steam session.
Cleaning and storage
- Leave the tent unzipped to dry fully before packing it away, so it does not get mouldy.
- Wipe the inside and the chair with a damp cloth and mild soap once a week.
- Empty the steamer once it has cooled, and descale it every few weeks in a hard-water area, following the manual.
- Wipe sauna blankets with a damp cloth and wash the cotton insert, then let both dry before folding.
Warning signs to stop
Get out, cool down and drink water if you feel any of these. They can be early signs of heat exhaustion:
- dizziness, light-headedness or a headache
- feeling sick, or being sick
- a racing or irregular heartbeat
- cramps, confusion or feeling very tired
If someone is still unwell after 30 minutes of cooling down and drinking fluids, or becomes confused, stops sweating or loses consciousness, the NHS advises calling 999. Never use a sauna after drinking alcohol: it increases the risk of low blood pressure and heart rhythm problems.
Questions
How long should you sit in a portable sauna?
Start with 10 to 15 minutes and build up gradually. Most people settle at 15 to 30 minutes in a steam tent and 30 to 45 minutes in a sauna blanket. Get out straight away if you feel dizzy, sick or unwell.
How often can you use a portable sauna?
Most healthy adults can use one several times a week. In the Finnish research on sauna use, people commonly used saunas two to three times a week, and some daily. Leave a rest day if you feel tired or drained afterwards.
Should I wear clothes in a portable sauna?
Wear as little as is comfortable, such as shorts or a swimsuit, or a light cotton layer in a sauna blanket. Sit on a towel and avoid jewellery, which gets hot.
What water should I use in a steam sauna?
Use distilled or filtered water if the brand recommends it. In hard-water areas of the UK, tap water leaves limescale in the steamer over time. Never run the steamer dry.
Can I use a portable sauna after a workout?
Yes, many people do, but cool down and drink water first. Your body is already warm and short of fluid after exercise, so keep the first post-workout sessions short.
Sources
- Laukkanen et al. (2018). Cardiovascular and other health benefits of sauna bathing: a review of the evidence. Mayo Clinic Proceedings
- NHS: Heat exhaustion and heatstroke
- Hannuksela and Ellahham (2001). Benefits and risks of sauna bathing. American Journal of Medicine
This guide is general information, not medical advice. If you have a health condition, are pregnant or take regular medication, speak to your GP before using a sauna.