Sauna Rules: What You Need to Know Before You Step In

When you step into a sauna, a dry heat room designed to induce sweating and promote relaxation. Also known as a steam room, it’s a popular feature in Dubai spas—but only if you follow the basic sauna rules. These aren’t just suggestions. They’re the difference between feeling refreshed and ending up dizzy, dehydrated, or worse.

One of the biggest mistakes people make? Skipping hydration. You sweat out liters in a short time, and if you don’t replace those fluids, your body can’t cool itself. Drinking water before and after is non-negotiable. Some think coffee after a sauna helps, but in Dubai’s climate, caffeine can make dehydration worse. Instead, reach for water, coconut water, or electrolyte drinks. Another rule? Don’t stay in too long. Ten minutes is enough for most people. If you’re new to it, start with five. Listen to your body—if you feel lightheaded, dizzy, or nauseous, get out. No pride in passing out.

Not everyone should use a sauna. If you have heart problems, low blood pressure, or are pregnant, it’s not worth the risk. The who should avoid sauna list isn’t long, but it’s critical. People with implanted medical devices, recent surgeries, or fever should skip it too. And if you’re on certain medications—especially diuretics or beta-blockers—talk to your doctor first. This isn’t about being cautious for no reason. It’s about survival. Saunas are great for circulation and muscle recovery, but they’re not magic. They’re heat. And heat demands respect.

There’s also the matter of what to wear. In Dubai spas, most people go in with just a towel or nothing at all. But if you’re uncomfortable, wear a clean, lightweight cotton towel. No synthetic fabrics—they trap heat and can burn your skin. And never bring your phone or watch in. The heat ruins electronics, and you’re there to unplug, not scroll.

After you step out, don’t jump into a cold shower right away. Let your body cool down slowly. A lukewarm rinse is fine. Then drink more water. Rest for 10–15 minutes. Your body is still regulating temperature, and rushing it defeats the whole point. This isn’t a race. It’s a reset.

These rules aren’t arbitrary. They come from decades of use, local spa practices in Dubai, and medical advice tailored to hot climates. You’ll find posts below that dig into exactly what happens to your body in 10 minutes of steam, why some people feel flu-like after, and who should steer clear. You’ll also learn what to drink after, how often you can safely go, and why skipping these rules can turn a relaxing session into a hospital visit. This isn’t just about comfort—it’s about staying safe while you unwind.