Preparing for Gus - Everything You Need Before Your First Sauna Gus

What to Bring

The right gear makes a big difference for your gus experience. Here's a complete packing list covering everything you need for a session at one of Copenhagen's saunas:

Essentials

• Two towels - one large towel to sit on in the sauna (protects against the hot bench) and one for drying off afterwards.
• Water bottle - you sweat a lot during gus, so it's important to drink plenty of water before, during breaks, and after the session.
• Swimwear - many saunas in Copenhagen require swimwear. Always check the sauna's rules before your visit.
• Sandals or flip-flops - protect your feet on hot floors and in the changing room.

Nice to Have

• Bathrobe - perfect for breaks between rounds, especially in winter.
• Sauna hat - protects your head from the most intense heat.
• Light snack - fruit or an energy bar for after the session can be welcome.

For a deeper understanding of what happens during a session, read our guide to what gus actually is.

Food and Hydration Before Gus

What you eat and drink before your gus session greatly affects how you experience the heat. Here are some simple guidelines:

Eat light: Avoid heavy meals 1-2 hours before the session. A heavy meal can cause discomfort when your body has to handle digestion alongside the intense heat. A light salad, some fruit, or a handful of nuts is ideal.

Drink plenty of water: Start hydrating a couple of hours beforehand. During gus you can easily sweat 0.5-1 litre per session, so it's important to start with a good hydration level. Avoid alcohol and caffeine right before, as both are dehydrating.

After the session: Drink water or an electrolyte drink, and eat a nutritious meal within an hour. Many saunas in Copenhagen have a café or lounge area where you can relax with refreshments afterwards.

Health and Safety

Sauna gus is generally safe for healthy adults, but there are some important things to be aware of. You should consult your doctor if you have cardiovascular conditions, low blood pressure, are pregnant, or have other chronic health conditions.

During the session, one rule is non-negotiable: listen to your body. If you feel dizzy, unwell, or get a headache, leave the sauna immediately. This is completely normal and accepted. Even experienced sauna-goers have sessions where they take an early break. No one will judge you for it.

Avoid gus if you're acutely ill, have a fever, or are severely dehydrated. It's also not advisable to go to sauna immediately after intense exercise - give your body time to settle down first. Read more about how long a sauna gus typically lasts and the difference between sauna and sauna gus, so you know exactly what to expect.

Sauna Etiquette

Each sauna has its own rules, but there are some unwritten norms that apply at most places in Copenhagen:

• Always sit on your towel - it's hygienic and protects you from the hot bench.
• Be quiet during gus - a gus session is a shared experience, and talking during the gus itself is considered impolite.
• Respect the gus master - follow instructions and don't leave mid-round unless you need to for health reasons.
• Shower before entering - out of consideration for other guests, you should rinse off before entering the sauna.
• Don't use perfume or heavy creams - they can mix unpleasantly with the essential oils during gus.

For a complete overview of gus etiquette and session structure, see our in-depth guide to sauna gus.

Mental Expectations

If it's your first gus, it can be a bit overwhelming. And that's perfectly fine. The intense heat, strong scents, and close community with other guests is a unique sensory experience that most people need to get used to.

A good tip is to focus on your breathing. Breathe calmly and deeply through your nose. This helps regulate your body's response to the heat. Many gus masters also guide breathing as part of the session.

Don't expect to master all three rounds the first time. It's completely normal to only manage one or two rounds initially. Over time you'll discover that your tolerance increases, and you begin to appreciate the heat in an entirely new way.

Ready for Your First Gus?

Now you're prepared. All you need is to find the right session. With Zauna you can easily search available gus times in Copenhagen and book directly with the sauna.

See all available gus sessions in Copenhagen or explore our complete guide to sauna gus for even more inspiration. Have more questions? Visit our FAQ about sauna and gus.