How Long Should You Stay in a Sauna?

Saunas have been used for centuries as a way to relax, detoxify, and promote overall wellness. But whether you’re just starting or looking to make the most of your sauna sessions, it's important to know how long to stay in a sauna. Spending the right amount of time can maximize the benefits while avoiding any risks.

Let’s explore the ideal sauna session length, the science-backed health benefits, and tips for a safe and enjoyable experience.

Factors Affecting Sauna Duration

The amount of time you should spend in a sauna depends on several factors, such as the type of sauna, your experience level, and your personal health. Here’s a general guideline:

1. Type of Sauna

• Traditional Saunas: Traditional saunas (such as the Golden Designs Copenhagen Traditional Sauna) operate at high temperatures (160–200°F or 70–100°C) with low humidity, creating an intense environment. Sessions should generally last around 10–20 minutes, as staying too long can lead to dehydration or overheating.
• Infrared Saunas: Infrared saunas (such as the Maxxus 3-Person Infrared Sauna) use infrared light to heat the body directly, operating at lower temperatures (120–150°F or 50–65°C). Thanks to the milder heat, sessions can last longer, typically 20–30 minutes.
• Steam Rooms: While not technically saunas, steam rooms have high humidity and temperatures around 100–120°F (37–50°C). Sessions should generally last 10–15 minutes due to the intense moisture and sweating.

The sauna’s temperature and humidity of the sauna play a big role in how long you can stay inside. (See our full guide on the ideal sauna temperature and how it affects your session time.) Higher temperatures and humidity levels reduce the time you can safely spend inside.

Always listen to your body and step out if you feel lightheaded, overheated, or uncomfortable.

2. Experience Level

For beginners, it’s best to start with shorter sessions (about 5–10 minutes) to allow your body to adjust to the heat. For intermediate users, you can extend sessions to 15–20 minutes, as you get more comfortable. Some experienced sauna users may tolerate up to 30 minutes in an infrared sauna, but for traditional saunas, it's safer to keep sessions under 20 minutes.

3. Personal Health

If you have health conditions like low blood pressure or cardiovascular issues, you may need to limit your time in the sauna. Always talk to your doctor before starting sauna therapy.

Staying hydrated is critical. Entering a sauna while dehydrated can cause dizziness, headaches, or even overheating. Make sure to drink plenty of water before and after your session to stay safe and comfortable.

Optimal Sauna Duration

Here’s a quick guide based on the factors above:

• Beginners: Start with 5–10 minutes to let your body get used to the heat.
• Intermediate Users: Gradually increase your sessions to 15–20 minutes as you build tolerance.
• Experienced Users: You may stay in an infrared sauna for up to 30 minutes, but limit traditional or steam sauna session to 15–20 minutes.
  

No matter the type of sauna or your experience level, always listen to your body. If you feel dizzy, nauseous, or uncomfortable at any point, exit the sauna immediately to avoid overheating or dehydration.

Saunas offer a variety of health benefits supported by scientific research. Here's what regular sauna use can do for you:

1. Improved Cardiovascular Health

Regular sauna use has been shown to improve heart health. A Finnish study in the Journal of the American Medical Association (JAMA) revealed that men who used a sauna 4–7 times per week had a 50% lower risk of fatal cardiovascular events compared to those who used it less frequently.

2. Stress Reduction and Mental Well-Being

Using a sauna helps reduce stress by lowering cortisol levels (your body's stress hormone). This promotes relaxation and mental clarity. Studies show that frequent sauna sessions can lead to a significant decrease in cortisol, helping you feel more relaxed and focused.

3. Detoxification

Saunas make you sweat, which helps flush out toxins such as heavy metals and environmental pollutants from the body. This natural detoxification process enhances your body's ability to flush out impurities, leaving you feel refreshed and cleansed.

4. Pain Relief and Muscle Recovery

The heat from a sauna improves blood circulation, which helps alleviate muscle soreness and joint pain. It also speeds up recovery after workouts. A study published in SpringerPlus found that far-infrared sauna bathing significantly improved recovery from strength and endurance training sessions.

5. Improved Skin Health

Sauna heat opens your pores and enhances blood circulation, giving your skin a healthier, more radiant appearance. Regular sauna use has also been linked to reduced in inflammation and oxidative stress, which can improve skin texture and tone over time.

To fully enjoy the benefits of sauna, it's important to follow these safety tips:

1. Stay Hydrated: Always drink water before and after your session to replenish fluids lost through sweating. Proper hydration is essential to prevent dehydration and ensure your body stays balanced.

2. Listen to Your Body: If you start to feel lightheaded, nauseous, or overly hot, leave the sauna immediately. Your body's signals are the best guide to knowing when to step out. Never push yourself beyond your comfort level.

3. Choose the Right Sauna: Infrared saunas operate at lower temperatures, making them more tolerable for longer sessions. Traditional saunas, on the other hand, deliver higher heat and are better suited for shorter sessions. Select the sauna type that best fits your tolerance and goals.

4. Avoid Overuse: Don't stay in the sauna for too long and limit yourself to 2–3 sauna sessions per week, especially if you’re just starting out. Overdoing it can lead to:

• Dehydration
• heat exhaustion (symptoms include dizziness, nausea, and fatigue)
• Heat stroke in severe cases, a potentially fatal condition requiring immediate medical attention.

Shorter, regular sessions are safer and more beneficial than overdoing it. Always monitor how your body feels during a session and step out if necessary.

5. Consult a Doctor: If you have underlying health conditions, such as heart problems or low blood pressure, consult your doctor before using a sauna. Sauna therapy can be incredibly beneficial but must be tailored to your specific health needs.

Following these tips will help you enjoy the benefits of sauna bathing safely and effectively, while minimizing any risks.

Sauna bathing is an excellent way to relax, detoxify, and boost your overall well-being. However, it’s important to approach it with caution. Start with shorter sessions, listen to your body, and follow the recommended guidelines to make the most of your experience. By practicing regularly and safely, you can enjoy the scientifically proven health benefits of saunas while minimizing any risks.

Now that you know how much time to spend in a sauna, it’s time to plan your next session. Take a moment to relax, unwind, and let the soothing heat work its magic!