Make your own sauna infusion: recipes and a how-to guide
In this article
Note: This article contains affiliate/advertising links. As an Amazon Associate we earn from qualifying purchases. If you click such a link and buy something, we may receive a small commission – at no extra cost to you.
For many people, a fragrant infusion is the heart of a sauna session – and the good news is that you can easily make your own sauna infusion, whether for your home sauna or as a little gift. With water, a few drops of essential oil and the right ladle, you can conjure up your favourite scent in no time. In this guide you’ll learn what you need, the correct mixing ratio, which recipes have stood the test of time and what to watch out for when it comes to safety.
What you need for your infusion
Before you start, gather a few things. It isn’t much, but quality makes the difference:
- Infusion water: Ordinary cold tap water is fine, ideally in a heat-resistant bucket or jug. Some people swear by soft water because it leaves fewer limescale marks on the stones.
- Essential oils: Use only pure, explicitly sauna-safe essential oils from a wellness or sauna supplier. Perfume oils or fragrance oils for lamps have no place on the stones. Which oil is good for what is explained in the guide on aromatherapy with essential oils.
- Infusion ladle: A wooden ladle (often with a long handle) for pouring in portions. That way you dose evenly and don’t get too close to the hot heater.
- Infusion towel or fan: For spreading the hot air around the room.
- Optional: a tablespoon of honey, a little coarse salt or dried herbs for special recipes.
The base recipe and the right mixing ratio
The basic principle is always the same: you mix cold water with a few drops of essential oil. As a rule of thumb:
For every 1 litre of water, use 5 to 10 drops of essential oil.
For a small home sauna, 0.5 litres with 3 to 5 drops is often enough. Stir the mixture briefly before each ladle, because oil and water separate. It’s better to dose sparingly – you can always add more, but you can’t take it out again.
Crucial for safety: Never put pure essential oil directly onto the hot stones. Undiluted oil can ignite instantly on stones heated to over 80 °C and cause a flash fire. The oil always goes into the water first, well stirred, and only then into the ladle. This one rule is non-negotiable.
5 recipe ideas for your sauna infusion
Here are five tried-and-tested blends. The quantities each refer to about 1 litre of cold water.
Eucalyptus and mint – the fresh classic
About 5 drops of eucalyptus plus 3 drops of peppermint. This blend feels cool and clearing and is the classic choice for a clear head. Ideal when you want to be blown awake after a long day. Beginners should dose sparingly, as the fresh kick is intense.
Swiss stone pine – the scent of the mountains
6 to 8 drops of Swiss stone pine oil. The resinous, warm scent of the pine (also called arolla pine) is reminiscent of an Alpine forest and is considered very calming. A wonderful recipe for the evening when you want to wind down and relax.
Citrus – a zesty summer mood
3 drops each of orange and lemon, plus 2 drops of grapefruit. Citrus oils bring a cheerful, zesty note to the cabin and are regarded as mood-lifting. Perfect for the morning or whenever you need a little pick-me-up.
Lavender – gentle and relaxing
5 to 7 drops of lavender. The floral, herbal scent is the epitome of relaxation and goes wonderfully with the last sauna round before bedtime. Lavender is also a good starting point for anyone who doesn’t (yet) like intense scents.
Honey and salt – the wellness experience
Dissolve 1 tablespoon of honey in warm water, add a small pinch of fine salt and, if you like, 3 drops of a mild oil such as orange. Apply the honey thinly to your skin before sweating; the rising steam makes the skin wonderfully soft. An infusion that doubles as a skincare treat.
How to perform the infusion correctly
A successful infusion is more than just tipping water onto the stones. Here’s how to do it:
- Prepare: Mix your infusion water and stir it well. Make sure all sauna guests are seated and ready.
- Air the room: Open the door briefly and fan once so fresh oxygen reaches the cabin. This improves how the heat is later perceived.
- Pour: Pour the water slowly over the hot stones in several small batches – not all at once. This way the steam forms evenly.
- Spread: Swing the towel or fan to distribute the hot, fragrant air around the room. Three to four rounds are usually enough.
- Enjoy: Sit down, breathe calmly and feel how the heat develops. If you’d like to read up on the complete flow of a sauna session, you’ll find everything in the guide to sauna for beginners done right.
In a public sauna the sauna master takes care of this – at home it’s up to you. The etiquette involved is covered in the guide to the most important sauna rules.
Safety and common mistakes
With a few precautions, the infusion stays pure pleasure:
- Never put undiluted oil on the stones (fire hazard).
- Don’t overdose: Too much oil irritates the airways and eyes. Less is more.
- Pour the water in portions, not the whole litre at once – otherwise the heater cools down.
- Be considerate of others: In shared saunas, ask whether everyone is happy with the scent. Strong-smelling oils aren’t to everyone’s taste.
- Take care with respiratory issues: Eucalyptus and mint can be too intense for sensitive people or small children.
If you’re looking for a gentler alternative to dry heat, the comparison sauna versus steam bath is worth a read – in a steam bath you work with scents in a completely different way.
Frequently asked questions (FAQ)
Can I use any essential oil for the infusion?
No. Use only pure essential oils that are explicitly labelled as sauna-safe. Synthetic perfume oils, fragrance oils for diffusers or undiluted cooking oils do not belong on sauna stones. They can burn, smell unpleasant or release harmful fumes.
How much oil goes into one litre of water?
As a rule of thumb, use 5 to 10 drops of essential oil per litre of cold water. For a small home sauna, 3 to 5 drops in half a litre is often enough. Dose sparingly and stir the mixture well before each ladle, as oil and water separate.
Why can’t I put pure oil on the stones?
Pure essential oil can ignite instantly on sauna stones heated to over 80 degrees and trigger a flash fire. That’s why the oil is always diluted in water and stirred well before you pour the infusion in portions. This safety rule is absolutely binding.
Which infusion is suitable for beginners?
Mild, floral scents such as lavender or a gentle citrus blend are ideal to start with. They are pleasant but not as intense as eucalyptus or mint. Begin with little oil and increase slowly until you’ve found your favourite scent and the right strength.
How often can I pour an infusion during one sauna round?
As a rule, one infusion per sauna round is enough, usually towards the end of the warming phase. A second, smaller batch is possible but shouldn’t be overdone, so the heater doesn’t cool down too much and the air doesn’t become too heavy with scent.
