What to Bring
First Wild Sauna & not sure what to bring?
Neither were we so we've created a practical guide to what you might need to make sure you get the most from your first Wild Sauna experience.
Towels
Bring two towels: one to sit on in the sauna and another to dry off after your cold plunge, which is totally optional but highly recommended!
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Swimwear
While Scotland is fast adopting the Scandinavian Sauna culture, we have drawn the line at nudity.
Swimwear is required.
Beware of metal fastenings and jewellery as these may burn you.
Footwear
While you will be barefoot in the sauna, we recommend using easy-to-slip-on sliders for trips to the cold plunge shower, bath, or bucket. Also, consider wearing water shoes if you're visiting locations with outdoor swimming options.
Dry Robe
Some Wild Saunas do not provide a changing space so a dry robe is ideal. Check
before you go to see if you'll need one.
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Hydration
Make sure to stay properly hydrated before, during, and after your sauna session. Most saunas do not provide this so make sure to bring a bottle of water with you.
Clothing
In our Scottish climate it is generally advised to have something cosy to wear for when you get out.
The Cold Bit
No wild sauna experience is complete without the contrast between heat and cold. This natural cycle restores balance and helps the body return to equilibrium. Cooling down between sauna sessions isn't just refreshing; it's an essential part of the experience. It allows your body to recover, helping you enjoy the warmth of the sauna safely and comfortably for longer.
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There are plenty of ways to embrace this cooling phase. Step outside into the fresh air, gently cool your skin and take a moment to yourself in the beauty of the Scottish landscape. Or if you're feeling adventurous, you can plunge into a loch or the sea, embracing the invigorating shock of cold water that awakens every sense.
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Central to every part of the sauna experience, is the importance of listening to your body. Sudden changes in temperature should always be approached with care. Think about the season, how hot you've become in the sauna, and what feels comfortable for you. Even in Scotland, the difference between a summer dip and the icy waters of winter can be dramatic.
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For many people though, this is the moment they remember most: the quick dash to the water, the breath-catching plunge, the rush of endorphins, and the deep sense of calm that follows. Many of Scotland's wild saunas are perfectly placed for this experience, offering direct access to lochs, rivers or the sea, where the restorative power of cold water becomes part of the ritual.
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Health & Wellness
Stress & Relaxation:
Promotes deep calm, reduces stress, and boosts mood.
Pain Relief:
Relaxes muscles, eases stiffness, and supports joint comfort.
Muscle Recovery:
Enhances circulation to aid recovery and reduce soreness.
Skin Health:
Encourages sweating to cleanse pores and refresh skin.
Better Sleep:
Helps the body unwind, supporting deeper, more restful sleep.
Heart Health:
Sauna heat gently raises the heart rate, supporting cardiovascular fitness.
Blood Pressure:
Regular use may help promote healthier blood pressure.
Respiratory Function:
Warm, humid air can soothe airways and support easier breathing.
Dos
& Don'ts
01
Listen to your body but 15 minutes is a good amount of time to stay in a wild sauna before taking a break to cool down. Look out for a sand timer to help you gauge your time. Most hosts will give you a 5 minute warning before the end of your session.
Always listen to your body but if you're unsure, between 10 and 15 minutes is a good amount of time to spend in a sauna before taking a break to cool down. Many Wild Saunas have a sand timer on the wall to help you monitor this. Take time out as often as you need to stay comfortable.
Take Time Out
02
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Everyone has different temperature preferences but no one likes a cold sauna so keep the door closed as much as possible to prevent heat loss. There is always the option to add water over the hot stones to create a burst of steam and heat. It is polite to check with other users before doing this. Traditionally, saunas temperature ranges between 70 - 90 C.
Some Like it Hot
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Always bring a towel to sit on in the sauna. Unless you've booked a private session, you'll probably have company. A friendly wee 'hello' and some quiet small talk makes a great atmosphere. Most people are there to recharge and relax so save the political debates for the coffee shop after. Be considerate with how much space you and your towel are taking up. People often rotate seats so everyone gets to experience the view.
Read the Room
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Make sure to rehydrate with water before, during and after your Wild Sauna experience, the cold plunge doesn't count... This will help you enjoy the benefits of sauna and avoid headaches, dizziness and tiredness.
Hydrate
Wee Sauna Facts
Discover some interesting wee facts about saunas that make the whole experience even more enjoyable.
For example, did you know that the word “sauna” is one of the few Finnish words adopted into English?
Sauna Hats: not just a quirky fashion statement
A sauna hat, made from felted wool or linen, is perfect for keeping your head, hair, and ears safe from all that heat. Wearing it dry or wet, is personal preference.
Sauna hats insulate your head from the heat and help you regulate your overall temperature. By stopping your head from getting too hot, there is less chance of dizziness and headaches meaning you can enjoy a longer, more relaxed sauna.