The word sauna we use in the UK comes from Finnish, but heat therapy has many forms and meanings around the world. Sweat bathing has existed for up to 10,000 years, supporting community, ritual and wellbeing. From Roman Bath Houses and Russian Banya, to Native American Sweat Lodges, Nordic saunas, Turkish Hamam and Japanese Onsen.
With historic saunas now being uncovered in Orkney, Yorkshire and Ireland, the UK’s growing interest in sauna culture feels less like a trend and more like a revival, reconnecting us with a deep and ancient tradition.
Regular sauna use offers a wide range of wellbeing benefits. The heat boosts circulation, eases aches and pains, reduces joint and muscle stiffness and can even improve mobility.
Much like exercise, your blood pressure rises briefly during a session, but over time regular use can help lower it and support overall cardiovascular health.
Saunas also strengthen the immune system by reducing stress and encouraging deep relaxation.
Many people find that recovery time between workouts shortens, sleep quality improves, and even long-term brain health benefits, such as reduced risk of Dementia and Alzheimer’s, are associated with consistent heat therapy.
As your body sweats, it naturally releases toxins, and the simple act of sitting with the heat builds resilience, helping you become more comfortable with discomfort in a safe and controlled way.
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Sauna offers far more than physical benefit, there are emotional, spiritual and social rewards too.
The heat encourages the release of endorphins and serotonin while lowering cortisol levels, helping the body relax and the mind soften. This calm, open state makes the sauna an ideal space for meaningful connection, whether that’s quiet reflection or shared conversation.
Around the world, sauna has long been a place for gathering, storytelling and community, and that tradition continues today. Stepping into the heat together creates a shared experience that strengthens bonds and nurtures a sense of belonging.
Sauna Tips
We heat our sauna to 70–80°C, more than enough to feel the full benefits of the heat while keeping the environment comfortable and enjoyable. Sauna hats can enhance your experience too (Sweat and Soak hats coming soon). Made from natural materials like wool, they help regulate the heat around your head so you can stay in longer with ease, while also protecting your hair and scalp from drying out.
Think of a sauna session like gentle exercise: avoid heavy meals beforehand, but don’t arrive hungry - your body should be free to focus on heating and cooling, not digestion. Hydration is essential, so drink plenty of water and include electrolytes. We provide fresh water and natural electrolyte drinks on site, and we always encourage guests to hydrate well before and after their session.
Use your time in a way that feels right for you, but a simple structure can help guide your experience: begin with 5–10 minutes of light movement, this can be as simple as arriving 5-10 minutes early to get changed. Followed by a 5–20 minute sauna session, then a 1–5 minute cool down in the water if you so choose. Allow yourself a 5–10 minute rest period before going back into the heat so your body doesn’t become overwhelmed. Repeat this cycle as many times as you’d like during your session.
Be sure to cool down fully before re-entering the sauna. A quick dip in cold water doesn’t always mean your core temperature has lowered, feeling cool on the surface isn’t the same as being fully cooled. Cold-water immersion is entirely optional, you can cool down naturally by spending the same amount of time outside the sauna as you spent inside. Take a seat on our benches, enjoy a cool drink, breathe in the fresh air and let your body return to balance while soaking in the view.
Most importantly, listen to your body. If you start to feel dizzy, lightheaded or overly-tired, exit the sauna safely and take time to rest and rehydrate.
We recommend ending your session with a cool phase and allowing your body to warm up naturally afterwards. Enjoy a herbal tea on us as you ease back into the day.
Loch Ard typically ranges from 5°C to 15°C throughout the year, depending on the season and recent weather. During occasional heatwaves it can reach up to 20°C, though this is rare. These naturally cool temperatures make it an ideal setting for cold-water therapy.
Our shoreline offers a gentle, gradual walk-in even when water levels are high. If you choose to dip in the loch, we recommend submerging once you reach hip depth rather than venturing far from shore, as the loch has sudden deep drop-offs and temperatures can change quickly.
Cold water shock can occur in any water below 15°C. If you experience this, float on your back and stay as calm as possible—resist the instinct to panic or swim. Focus on steadying your breath for around 90 seconds before returning to shore and seeking assistance.
You can reduce the risks by gradually acclimatising to the cold, especially after leaving the heat of the sauna, and avoiding sudden jumps or plunges. While cold-water immersion doesn’t need to be combined with the sauna to be beneficial, if you’d like to use the loch for contrast therapy, we strongly recommend going in pairs or groups and using a swim float for added safety.
Cold Water Tips
