1. If possible, wait at least 1 – 2 hours after eating before beginning a far infrared sauna session.
  2. When you first begin to use your infrared sauna, start slowly. Some people do not sweat intensely for the first several sessions. After becoming acclimated to infrared heat, users average 25-45 minute sessions. Two sessions per day is permissible if you are working on a specific therapy goal.
  3. Stay Hydrated! A good rule of thumb is to divide your body weight by two and drink a minimum of that many ounces of water on a daily basis.  Drink plenty of good water, fruit juice, iced tea, green tea before, during and after your sauna routine.
  4. You may not sweat a lot during your first 2-3 sauna sessions. This is normal for many people who have not had a recent history of sweating.
  5. Take care not to overheat during your first few sessions. If you feel lightheaded, have a queasy stomach, or start to get a headache, terminate session immediately. As the body continues to adjust, sweating can increase dramatically and body temperature regulation becomes more effective.
  6. An increase in heart beat of up to 30% above the resting pulse is generally considered safe, unless a medical or heart condition requires keeping your pulse rate lower.
  7. Watery fat and cellulite deposits begin breaking up into smaller water clusters as your core body temperature reaches approximately 100.5 degrees F.
  8. If sauna cabin temperature becomes too hot for your comfort, or the cabin becomes ‘stuffy’, you may slide open the ceiling vent to or, just open the door for a minute or so, to let some fresh air inside.
  9. Wear lightweight shorts and tee shirt, swim suit, or “birthday suit” to sauna.
  10. Place layers of towels on the bench seat to absorb perspiration during your session. Far infrared will penetrate clothing and towels.
  11. Stretch your arms, legs, neck, back during your far infrared sauna session to achieve increased body flexibility, range of motion, and reduce chronic stiffness and problem areas. Massage congested and “knotty” muscle areas.
  12. Deter cold or flu symptoms with 20-30 minute infrared sauna sessions 2-3 times per day. By inducing hyperthermia, you can strengthen your immune system. In many instances, frequent far infrared sauna sessions can eliminate your cold and flu symptoms completely in a day or so.
  13. Relax and cool down after your session while your body continues to perspire. Then wipe with a towel and shower at home. 

Source: Rocky Mountain Sauna