Sauna Essential Oils: How to Use Them Safely

A few drops change the whole sauna session. It is also the one part of the sauna where carelessness can easily hurt you, because essential oils are flammable and the stones are extremely hot.

The basic rule, no exceptions

Always dilute oil in water; never put it directly on the stones.

Essential oils are flammable. Poured neat onto hot stones, they can ignite. That is not a theoretical risk but a known cause of sauna fires.

Dosage: only a few drops in the water you throw on the stove, following the instructions on the bottle. More is not better: an over-strong scent irritates the airways and gives you a headache instead of relaxation.

What works well

Eucalyptus, the classic, where easier breathing is clearly noticeable. Good in winter.

Pine and spruce, closest to the natural scent of the wood and hard to overdo.

Mint, refreshing, good in summer and after exercise.

Birch, a classic of the Nordic tradition, subtle.

Lavender, for the evening, when you want to wind down before bed.

What to avoid

Synthetic fragrance oils made for oil burners. They are not intended to be breathed in at high temperatures, and nobody has tested what happens to them at 90 °C.

Citrus oils in higher concentrations, which can irritate the eyes and airways.

Cinnamon and clove. They smell wonderful but are strongly irritating.

Mixing the oil into the bucket “in advance”. Dilute it only just before use; in warm water the oil quickly loses its effect.

Alternatives without oil

An infusion of dried herbs: chamomile, mint, lime blossom. Pour boiling water over them, let it cool and use it like ordinary water. Milder and cheaper.

A birch or spruce twig on the bench. The scent is released by the warmth on its own, with no risk at all.

Beer in the water, a tradition in some regions. It smells of bread but needs thorough airing afterwards.

With guests: ask first, then pour

The scent affects everyone in the sauna and nobody can avoid it.

Some people have allergies, and eucalyptus is not tolerated by everyone. Asthmatics in particular may react differently from what you expect.

With children it is better to skip oils altogether or go down to one or two drops.

A practical tip

Keep your oils outside the sauna, cool and dark. In heat and light they oxidise and lose their effect within weeks.

One small bottle lasts a whole season at two sessions a week. It is neither an item to scrimp on nor one to stock up on.