If you’re feeling a bit nervous about your first spa day, that’s totally normal. New place, new rules, quiet rooms, robes… it can feel like everyone else knows the script.
The good news? You don’t need to “perform” at a spa.
You’re there to relax. This guide walks you through exactly what happens, plus the little things regulars learn over time so you can just show up and enjoy it.
Before you go: a 60-second prep
Book & confirm: Check your arrival window (often 15-20 minutes early), cancellation policy, and whether re-entry is allowed. Bring: swimmers/bathers, thongs/flip-flops, hair tie, spare underwear, non-glass water bottle, simple moisturiser + SPF. Skip today: strong perfume, heavy make-up, jewellery you’d hate to lose, fresh fake tan, active skincare if you’re having a facial.
Pro tip: put your booking time, parking notes, and locker code (when you get it) in your phone’s notes.
1) Arrival & Check-In
Many spas send out a short health form before your visit. If you get one, it’s worth filling it in the night before so you’re not standing at reception trying to remember medications or allergies.
On arrival, you’ll usually confirm your booking, pop a card on file, and sometimes pay a small pre-authorisation to cover robe or towel hire. Totally normal.
You may be asked a few quick health questions at the desk, things like “Are you pregnant?” or “Any medical conditions we should know about?”
This isn’t about excluding you; it’s simply so staff can guide you toward the safest and most enjoyable experience.
Some venues will give you a printed map or even walk you through the facilities; others won’t unless you ask. If you’re feeling unsure, speak up:
“It’s my first time here, could you walk me through how the circuit works?”
Staff hear this all the time and are usually delighted to explain.
Once you’ve checked in, you’ll be handed a wristband or locker key. Often, the wristband doubles as a “charge card” for snacks or extra treatments, so keep it secure. At this point it’s a good idea to clarify a couple of things before you head to the change rooms:
Silent vs social zones, so you know where you can chat and where to keep voices low.
Session length & re-entry policy, some spas run to the minute, others are more flexible.
Treatment details, confirm the time and your therapist’s name if you’ve booked one.
Towels/robes, check if they’re included or hired separately.
Little pro-tips: take a quick photo of your locker number and your wristband in case it comes loose, snap a picture of the spa map if there is one, and ask where the hydration station is so you can find water later without wandering. If you’re going with a friend or partner, double-check whether you’ll meet in mixed areas or separate change zones so you’re not left wondering.
2) Change Rooms & Lockers (take your time)
Once you’re checked in, you’ll head into the change rooms. Don’t feel rushed here. This is your chance to slow down and ease into the day.
Most spas provide the basics: towels, a robe, showers stocked with body wash, hair dryers, and sometimes even skincare or cotton pads. Some also have extra-large lockers, so if you’ve brought a bag or backpack you’ll have space to stash it.
Phones are usually banned or, at the very least, must be on silent. Cameras are never okay in change rooms or pools, so it’s often easiest to just leave your phone in the locker. If you’re nervous about being without it, bring a small zip pouch to hold your essentials if the spa allows phones in lounge areas.
When it comes to what to wear, simple is best. Slip into your bathers, wrap your robe over the top as you move between spaces, and always wear thongs or flip-flops on wet floors, they’re safer and more hygienic.
Leave jewellery and watches behind; metals heat up quickly in saunas and can feel uncomfortable.
Pro tip: Take a deep breath before you leave the locker room. Everyone is wrapped in the same robes and moving at their own pace. No one is watching you…you’re meant to feel at ease here.
Other things first-timers often forget:
Bring a hair tie or scrunchie if you plan to use heat rooms.
Keep a small bottle of water in your locker for a mid-session refill.
If robes/towels aren’t included, check the hire system before you head in.
3) Shower First (it’s etiquette and comfort)
Before you dip into a pool, sauna, or steam room, you’ll almost always be asked to shower first.
It might feel like a small step, but it’s actually a big part of spa etiquette. A quick rinse helps keep the water cleaner for everyone, and it also makes your own experience more comfortable, washing away body lotions, deodorants, or make-up that don’t mix well with steam and heat.
Most spas have easy-to-spot shower stations right near the change rooms or dotted around the facilities.
Don’t worry about doing a full shampoo and conditioner, just a light rinse is enough.
If you’re wearing make-up, it’s a good idea to remove it now, especially before heading into a sauna or steam room. Heat and foundation don’t get along, and you’ll feel fresher without it.
Think of it this way: the shower is like a reset button. You step under, rinse off the outside world, and step into the spa ready to relax.
Handy little extras:
Tie your hair up if you’re heading into a sauna; it stops it from feeling frizzy or heavy later.
Remove metal hair clips or pins, they heat up fast.
If you’ve been at the gym earlier in the day, this rinse also helps your muscles ease into recovery mode.
Taking those two minutes under the shower makes the rest of the spa feel smoother and more enjoyable, it’s a ritual worth slowing down for.
4) Orientation & Zones (finding your flow)
This is the point where first-timers often feel a little lost. You walk out of the change rooms and suddenly there are pools, steam billowing out of doorways, and people lounging quietly with their eyes closed. Where do you even start?
Most bathhouse-style spas are designed around a simple rhythm: heat, cool, rest, repeat. You’ll usually see signage on the walls or near each door with suggested times (like “8–10 minutes recommended”).
Don’t stress if it feels like a lot, the idea is to move through the spaces in a way that feels good for you.
If you’re not sure, here’s a very beginner-friendly way to get started:
Take a warm shower to reset after changing.
Try a short sauna, just a few minutes to see how your body feels.
Step out and rinse or cool off in a plunge or under a shower.
Sit or lie down for a few minutes in a rest area, let your body settle before moving on.
That “rest” step is the one most first-timers skip. It’s easy to think you’re meant to just bounce from hot to cold, but the pause in between is where your body actually benefits, heart rate slows, breathing evens out, and you don’t feel wiped out later.
Some spas also have zones with different vibes. A “quiet zone” feels like a library so whisper-level voices only. Social pools might be a little more lively. If you’re going with a partner or friends, keep that in mind so you’re not caught out chatting in a hush-hush space.
And remember: there’s no set route you must take. Think of it like a menu… you’re free to choose, linger, or skip entirely. If you spend the whole time between the warm pool and the lounge with a cup of tea, that’s perfectly fine.
5) A Quick Word on Towels (because everyone wonders)
When you first walk into the spa, you’ll usually be handed one or two towels at reception or find them stacked in the change room. Most people bring a towel with them as they move around and it’s handy for sitting on in heat rooms (keeps benches clean and comfortable) and for drying off after a shower or plunge.
If you’re heading into a sauna or steam room, try too sit or lie on your towel. It’s considered polite and hygienic.
In some spas, you might see hooks outside the heat rooms where people hang their towel to dry between rounds, others expect you to carry it with you. If in doubt, watch what regulars do, or just ask staff.
For the lounge areas, it’s normal to drape your towel or robe over a chair if you’re sitting down, but avoid “reserving” seats with them. If the spa provides extra towels, you can swap for a fresh one midway if yours gets too damp.
Pro tip: If you’re given just one towel, use it as a seat cover in saunas/steam and rely on your robe for drying off and lounging. If you’re given two, dedicate one as your “bench towel” and keep the other for drying/resting.
5) Heat Rooms (how long is “normal?”)
Walking into your first sauna or steam room can feel a little intimidating… everyone seems to know how long to stay and where to sit. Here’s the truth: there isn’t a single “right” way, but there are a few guidelines that will help you feel more comfortable.
Most spas post a recommended time: usually around 8–12 minutes for a sauna and 6–8 minutes for a steam room. That’s a starting point, not a rule. If you’re new, think shorter. Step out as soon as you feel light-headed, overly hot, or restless. No one is keeping score.
Where you sit matters too. In saunas, higher benches are hotter and lower benches are cooler, so choose based on how much intensity you want. If you’re unsure, start on the lower bench and work your way up in later rounds.
In steam rooms, it’s more about positioning yourself where you feel comfortable, since the temperature is even throughout.
It’s standard to sit on a towel in both spaces and it keeps benches clean and gives you a bit more comfort. Some people like to lie down if there’s space, but remember to sit up slowly before leaving to avoid dizziness.
Think of it this way: the goal isn’t “lasting as long as possible.” It’s about listening to your body and enjoying the warmth, then leaving refreshed rather than drained.
A few insider tips:
Bring your water bottle nearby and sip before and after each round, not during.
Don’t wear metal jewellery inside; it can heat up quickly against your skin.
Keep conversations soft; many people use these rooms for meditation or quiet reflection.
If you’re nervous about how long to stay, set a mental timer: “I’ll try 5 minutes and then decide.”
Once you step out, give yourself a moment to cool down before jumping straight into a plunge or another hot room. That pause is part of the rhythm.
6) Cool-Down & Lounge Breaks (your reset button)
After the heat, your body will be craving a reset, and this is where the spa really works its magic. Most venues have a few different ways to cool down, ranging from the dramatic to the gentle.
If you’re new, start with a cool shower. It’s less of a shock and still resets your body temperature. Once you’ve tried that, you might feel ready to dip into a plunge pool or try an ice fountain or snow room if the spa has one.
Don’t worry about “how long” for beginners, even 10–20 seconds in cold water is plenty. It’s more about the reset than the duration. Steady breathing helps: exhale as you step in, and keep your shoulders relaxed.
But cooling down isn’t only about water, it’s also about rest. Almost every spa has a lounge or relaxation area where you can stretch out in a robe, sip water or herbal tea, and just let your system settle.
These spaces are often the quietest and most overlooked, but they’re where the benefits really sink in. Ten minutes with a warm tea and your eyes closed between circuits can make the difference between leaving energised or leaving exhausted.
Think of the lounge as your “half-time break.” You wouldn’t run a whole marathon without pausing to refuel — the same applies here.
Some spas even theme their lounges with calming music, magazines, or floor-to-ceiling windows looking onto gardens. Take advantage of it. Rest is as much a part of the spa as the sauna or steam room.
7) Hydration & Avoiding the Dreaded “Spa Headache”
It’s easy to underestimate how much heat, steam, and even just being in warm water can dehydrate you.
That’s why many people leave their first spa day with a throbbing “spa headache.” The good news? It’s simple to avoid if you plan ahead.
Most spas have hydration stations dotted around the facilities, often with chilled water, fruit-infused jugs, or even electrolyte tabs. Make a habit of sipping before and after each heat round rather than waiting until you feel thirsty. If the venue allows, bring a non-glass water bottle so you always have one on hand.
Food matters too. Going in on an empty stomach can make you light-headed, while a heavy meal just before can leave you sluggish. Aim for a light snack one to two hours before your visit… think fruit, yoghurt, or a small sandwich. Then save bigger meals for after your session when your body has cooled down.
Fragrances are another hidden trigger. Strongly scented oils in steam rooms or diffusers can feel overwhelming if you’re not used to them. If you feel pressure in your head, step outside, rinse with cool water, and take a breather in the lounge.
Listen to your body: dizziness, nausea, or a pounding head are all signs to stop, hydrate, and rest. This isn’t about endurance, it’s about balance.
Extra tips first-timers miss:
Alternate between water and electrolyte drinks if the spa provides them, salt loss can sneak up on you.
Keep caffeine and alcohol low on spa days; both dehydrate faster.
Use the lounge or tea areas as your “hydration breaks”, sipping slowly while resting makes the benefits last longer.
8) Treatments (massage or facial)
If you’ve booked a massage, facial, or body treatment as part of your spa day, this is usually the point where you’ll be guided into a quieter area or lounge. It can feel a bit formal at first, but remember: the therapist’s goal is to make you comfortable, not the other way around.
You’ll normally be asked to arrive 5–10 minutes early so you can fill out a short form and talk through any preferences.
This is the perfect moment to be honest about what you need. Nervous? Say so. Injured shoulder? Let them know. Not a fan of heavy scents? Mention it. Therapists appreciate clear guidance, and it makes your treatment more effective.
Pro tip: think of it like ordering a coffee — the more detail you give (“medium pressure, focus on neck and shoulders, avoid feet”), the closer it matches what you actually want.
During your massage:
Pressure is adjustable. Don’t wait until the end to say “that was too hard” — speak up right away.
It’s normal to drift off or go quiet. There’s no pressure to chat unless you want to.
If oil in your hair would bother you, request that they avoid the scalp.
During a facial:
Expect cleansing, exfoliation, masks, and finishing products like SPF.
If you’re using retinoids, AHAs/BHAs, or have sensitive skin, mention it so they can adapt products.
After a facial, avoid saunas/steam rooms if the therapist advises, heat can undo the calming work they just did.
And don’t forget the little touches: some spas bring you herbal tea or water after a treatment, while others let you linger in a post-treatment lounge. Take advantage of the pause, it extends the “floaty” feeling and stops you from rushing straight back into the world.
Tiny things newbies often miss:
You don’t have to accept every add-on suggested (like hot stones or fancy serums). It’s okay to say no.
If you’re shy about undressing, know that therapists step out while you change and drape towels carefully.
Tips aren’t expected in most Australian spas, but a kind word or review goes a long way.
9) Respecting Shared Spaces (the unspoken rules)
One of the most confusing parts of a spa visit isn’t the saunas or pools, it’s figuring out the etiquette of sharing those spaces with strangers. You’re all there to relax, but how do you make sure you’re not in someone else’s way?
First off, don’t overcrowd. If a sauna looks full, wait until someone leaves rather than squeezing yourself in. Most spas have capacity limits for comfort, but guests often self-manage. The same goes for plunge pools and hot tubs (a little patience goes a long way).
If you’re using a lounger or relaxation chair, keep your break to a reasonable length. It’s tempting to set up camp with your robe, but these spaces are meant to be shared. A quiet nap or a cup of tea is lovely, just don’t “reserve” a spot for hours with your towel.
Golden rule: take what you need, then make space for the next person.
Other small things that make a big difference:
Keep your voice low, especially in quiet zones.
Step out of steam rooms or pools if you want to have a long chat.
Don’t spread towels or belongings across multiple seats.
If there’s a line for a feature (like an ice fountain or foot bath), keep your turn brief.
The atmosphere of a spa depends on everyone respecting each other’s space. When you’re mindful, you actually relax more yourself, no side glances, no awkwardness, just the shared rhythm of people unwinding together.
10) Check-Out & Winding Down (don’t rush the glow)
When your session is nearly over, give yourself a few minutes to transition instead of waiting for staff to tap you on the shoulder. Most spas will have a clear end time for your booking, so keep an eye on the clock or ask a staff member to remind you if you’re worried about losing track.
At reception, you’ll return your locker key or wristband and settle any extras, towel hire, snacks, or treatments.
This is also a good time to ask about next-visit options:
Do they have off-peak or weekday specials?
Is there a membership or package deal that saves money if you want to come back?
Can you pre-book your favourite therapist for next time?
Once you’ve officially checked out, don’t feel you need to rush straight back into emails and errands. Many spas have a final lounge or café space near reception where you can sip tea, browse a magazine, or just sit quietly until you feel ready to leave.
Taking even ten minutes here helps lock in the calm instead of jolting your body back into stress mode.
Think of it as the “landing strip” of your spa day, easing you back to reality slowly so the benefits last longer.
And finally, plan a gentle re-entry into the rest of your day: light movement, hydration, and, if possible, an early night. That’s how you stretch the spa glow from a few hours into the whole next day.
No thanks: heavy perfume, metal jewellery (heats up), fussy ties, anything you’d worry about getting wet.
Etiquette & unspoken rules (so you feel like a regular)
Quiet zones: whisper-level voices; move chats to lounge areas.
Towels in heat rooms: always sit on a towel—clean and comfy.
Rinse between zones: a quick shower after steam/sauna before any pool.
Seats & loungers: share with others, and keep voices down low if talking with friends.
Phones: if allowed, keep them silent; never take photos of others.
Scent sensitivity: go easy on fragrance. Some guests could be sensitive.
Common first-timer questions
Will staff tell me where to go?
Yes. Ask for an orientation at check-in, they’ll point out a beginner-friendly circuit.
How long do I stay in each room?
Short rounds at first. Exit early if you feel light-headed. Rest matters.
Can I go alone?
Absolutely. Plenty of people prefer solo spa time.
Do I need cash for tips?
In Australia, tipping is optional. If service was outstanding, a small tip or a kind review is lovely.
Make-up and hair?
Light make-up is fine, but remove it before heat rooms. Tie hair up for sauna and steam.
Can I bring my water bottle?
Usually yes, just avoid glass. Venues often provide water stations too.
Mini packing list (save this)
Bathers/swimmers
Thongs/flip-flops
Spare underwear
Hair tie/scrunchie
Non-glass water bottle
Simple moisturiser + SPF for after
Optional: small toiletry kit, book/earplugs for the lounge
Gentle safety note
Listen to your body, heat and cold are optional, not a competition. If you’re pregnant, have heart/BP issues, diabetes, or you’re on new meds, choose gentler options and talk to your GP or the venue beforehand.
Disclaimer: This guide shares general wellness info, not medical advice. Always follow venue guidance and your GP’s advice if you have health concerns.
