This guide covers the Kiuas Dry Sauna (portable, 1500 W) and the Hemlock Sauna (room unit, 6 kW stove + far-infrared panels).
Read this first.
Everything on this site is general education, not medical advice. Deliberate cold and heat are real physiological stressors, that's why they work, and why they deserve respect. Talk to your GP before starting if you have any medical condition, take medication, or are unsure.
Who should talk to a doctor first
- Cardiovascular disease, arrhythmia, or uncontrolled blood pressure (high or very low)
- Pregnancy
- Multiple sclerosis or any condition where heat worsens symptoms
- Medications affecting blood pressure, heart rate, sweating or circulation
- Active infection or fever, wait until it passes
Before every session, Kiuas Dry Sauna
- Plug the heater directly into a wall socket. Never use extension leads or powerboards, a 1500 W heater is a sustained load they aren't made for.
- Check the power cord and plug for damage. Damaged cord = don't use it; contact us.
- Set up on a dry, level surface with normal ventilation. Keep the heater clear of the cabin fabric and anything combustible.
- Never run the sauna unattended, and keep children and pets away during operation.
Before every session, Hemlock Sauna
- The 6 kW stove runs on a dedicated circuit installed by a licensed electrician, that's a requirement, not a suggestion. The far-infrared mode runs on standard power.
- Keep at least 30 cm clearance from walls, curtains and anything combustible.
- Check the door seal and panel connections; make sure the room sits flat and stable, away from water sources.
- Never operate if water has entered any electrical component, unplug and contact us.
Temperature and time
| Stage | Temperature | Session length |
|---|---|---|
| New to sauna | 60–70°C | 10–15 minutes |
| Accustomed | 70–90°C | 15–20 minutes, the range most Finnish research uses |
| Multiple rounds | As above | Cool down and rehydrate between rounds; stop when you're done, not when you're dizzy |
Build up across sessions rather than chasing the top temperature on day one. The published benefits come from regular use at 80–100°C dry heat, consistency again, not heroics.
Non-negotiables.
- Exit immediately if you feel dizzy, nauseous, lightheaded or unwell, sit somewhere cool and rehydrate.
- Never use a sauna under the influence of alcohol, and never while drowsy. Falling asleep in 90°C heat is genuinely dangerous.
- Drink water before and after every session. Dehydration risk is real at these temperatures.
- Remove jewellery and glasses, metal at 90°C burns skin.
After your session
- Turn the heater off and unplug it from the wall.
- Kiuas: unzip and air the cabin for 15–20 minutes; let it dry fully before folding it away. Hemlock: leave the door open for 15–20 minutes so heat and moisture dissipate.
- Rehydrate, and cool down gradually, details on combining heat with cold are on the science page.
Electrical safety
- Never modify wiring or attempt electrical repairs yourself, it voids the warranty and it's how people get hurt.
- If a fuse or breaker trips, don't just reset it, find out why first. If it trips again, stop and contact us.
- Both saunas are independently tested to the international electrical-safety standard for sauna heating appliances (EN 60335-2-53), certificates available on request.
Related pages
Electrical or setup question?
Ask before you improvise. Include your order number and a photo of the setup.