Sauna Etiquette Tips for our Visitors
Read below for sauna etiquette tips ahead of your visit. Contact SAUNAUS today to make a booking and our friendly team will be here to help.
Recovery & Contrast Therapy FAQs
Contrast therapy involves alternating between sauna and ice baths to stimulate circulation, reduce inflammation and support faster recovery. This method is widely used for sports recovery, helping to reduce muscle soreness and improve performance while also supporting relaxation and mental reset.
Yes, sauna and ice bath therapy is one of the most effective tools for sports recovery. The combination of heat and cold exposure helps improve circulation, flush out metabolic waste and reduce muscle soreness, allowing your body to recover faster between training sessions.
For general recovery and wellbeing, 1–2 sessions per week is ideal. For sports recovery or intense training, 2–4 sessions per week can help accelerate recovery, reduce fatigue and improve performance.
A recovery centre provides a structured and effective approach to improving both physical and mental wellbeing. At Saunaus, our Wollongong recovery centre offers sauna and ice bath contrast therapy to help reduce soreness, improve circulation, manage stress and support full-body recovery.
Contrast therapy is suitable for:
Athletes and active individuals
Gym-goers and runners
People experiencing muscle soreness or fatigue
Anyone looking to improve recovery and reduce stress
Yes, beginners are welcome. Our team provides guidance to ensure a safe and comfortable experience, making our recovery centre suitable for all levels—from first-time users to experienced athletes.
Typical contrast therapy sessions involve alternating between sauna (10–15 minutes) and short ice bath exposure. Our team will guide you to ensure a safe and effective recovery experience.
Yes, contrast therapy is highly effective in reducing muscle soreness. The combination of heat and cold exposure helps decrease inflammation, improve blood flow and accelerate muscle recovery.
Not at all. While many people use Saunaus for sports recovery, our Wollongong recovery centre is also designed for anyone looking to relax, reset and improve overall wellbeing through sauna and ice bath therapy.
Saunaus is a premium recovery centre located in Wollongong, offering sauna, ice bath and contrast therapy experiences designed to support recovery, performance and relaxation.
Sauna & Ice Bath Etiquette
The sauna is a private space, and users should respect each other’s privacy and presence
If you’re uncomfortable with someone’s behaviour, speak up and communicate clearly. Likewise, if you feel you need to leave the sauna, let one of the staff know so we can help you.
Where possible, ensure that everyone enjoying the sauna is afforded a reasonable amount of personal space while enjoying the benefits.
Use a towel or wrap while in the sauna. Ensure clothing is appropriate within a group setting.
Wipe down the seat with your towel afterwards, to ensure it’s clean for the next user. Also, dispose of any empty water bottles in the appropriate bins.
A shower with bodywash is required prior to a sauna or ice bath to remove body products, makeup & deodorants. This supports not only a better environment for all users, but a more impactful session for you personally to allow your body to breath and sweat accordingly.
Drink plenty of water before, during and after your sauna session to stay hydrated.
Be mindful of the amount of time and cycles you use when in the sauna. It is recommended to ease into sauna for first time users and beginners, this could be in the range of 10-15 minutes per cycle. Respect your allotted booking time to ensure everyone has an opportunity to use the benefit from their sauna experience.
Sauna is an inclusive experience for all.
Please bring 2 towels or a towel and a robe. 1 for drying yourself in between sessions and 1 for the chillout area to keep warm and be respectful of others to minimise wet furniture in the space. We have towels and robes for hire if you do not bring.
Overall, respect and consideration for others are key to a positive communal sauna experience. Following these sauna etiquette tips can help create a comfortable and respectful environment for all users.
Enjoy an obligation-free experience with no lock-in contracts, no sign-up fees, and no ongoing commitment. Our sessions are 2 hours long with complimentary fruits and beverages.