Beginner
4 articles across HeatLore
Clinical Protocols
Occasional vs Regular Sauna Use: What Each Approach Actually Does
Occasional sauna use and regular practice aren't the same activity. What each type of user should look for in temperature, duration, and expectations.
guide 7 min
The Thermal Stack
Sauna Hats: Do You Actually Need One?
Do sauna hats actually work? Evidence-based guide to the pros, cons, and when a sauna hat matters - by sauna type, from banya to infrared.
guide 6 min
Clinical Protocols
Beginner's Thermal Exposure Protocol: Your First 30 Days
A structured 4-week introduction to deliberate sauna practice. Covers safe temperature and duration progressions, what to track, and when to stop.
protocol 4 min
Quantified Tracking
How to Track Your Sauna Response with HRV: A Beginner's Setup Guide
Set up heart rate variability tracking for your sauna practice. Covers which wearables work, how to establish a baseline, and what 30 days of data actually looks like.
practical guide 3 min