Saunas are a great way to relax, sweat out toxins, and even support your overall health. But staying in too long can be dangerous, especially if you’re new to it. Whether you’re using a traditional sauna, an infrared sauna, or a steam room, the amount of time you spend inside matters. This guide will help you understand how long you should stay in a sauna, how to use one safely, and what to watch out for if you’re just starting.
Why Time in the Sauna Matters
When you sit in a sauna, your body heats up and starts to sweat. This process helps release toxins, improve circulation, and loosen tight muscles. But it also raises your heart rate and can lead to dehydration if you’re not careful.
Staying in too long may result in:
- Dizziness or lightheadedness
- Nausea or vomiting
- Dehydration
- Fainting
Knowing how long is safe can help you get the benefits of the sauna without putting your body at risk.
Recommended Sauna Time Based on Experience
Your sauna session should match your comfort level and your body’s needs. Here’s a basic breakdown by experience level:
Beginners
If it’s your first time using a sauna:
- Recommended time: 5 to 10 minutes
- Why: Your body needs time to adjust to the heat and sweating process. Starting slow helps you avoid overheating.
- Tip: Sit on a lower bench where it’s cooler, and leave early if you feel uncomfortable.
Regular Users
If you’ve used a sauna a few times and feel comfortable:
- Recommended time: 10 to 20 minutes
- Why: This range allows enough time for your body to fully sweat and benefit from the heat, without overdoing it.
- Tip: Hydrate before and after, and cool down slowly afterward.
Advanced Sauna Users
If you use saunas frequently and understand how your body responds:
- Recommended time: 20 to 30 minutes
- Why: Some people can handle longer sessions, especially in infrared saunas with lower temperatures.
- Tip: Only extend your time if you’re well-hydrated and experienced. Take breaks if needed.
Type of Sauna and Time Recommendations
Different saunas have different heat levels and effects on the body. Here’s how time recommendations change based on the sauna type:
Traditional Dry Sauna
- Heat level: 160°F to 180°F
- Recommended time: 10 to 20 minutes
- Best for: Circulation, detox, and muscle recovery
- Note: This high heat can be intense. Always monitor how your body feels.
Infrared Sauna
- Heat level: 120°F to 140°F
- Recommended time: 20 to 30 minutes
- Best for: Deep sweating, pain relief, and detoxification
- Note: Infrared heat feels gentler, so you can usually stay in longer.
Steam Room
- Heat level: 110°F to 115°F (with high humidity)
- Recommended time: 10 to 15 minutes
- Best for: Skin hydration, sinus relief, and relaxation
- Note: The humidity makes it feel hotter than it actually is.
You’ll also want to pay attention to sauna temperature, not just the time. A lower temperature might let you stay in a bit longer, while a higher one means you’ll need to limit your session.
How to Use a Sauna Safely
No matter what type of sauna you use, following safety steps is essential. Here’s how to keep your session both effective and safe.
Before You Enter
- Drink water to stay hydrated
- Avoid alcohol and heavy meals before using the sauna
- Shower first to clean your skin and help open your pores
During the Session
- Set a timer so you don’t lose track of time
- Pay attention to how you feel—leave immediately if you get dizzy or nauseous
- Sit on a towel for hygiene and comfort
- Use a lower bench if the heat feels too strong
After the Sauna
- Cool down gradually—step into a cooler room or take a lukewarm shower
- Drink plenty of water or an electrolyte drink
- Rest for a few minutes before going back to normal activities
Some people enjoy taking two short sessions instead of one long one. For example, two 10-minute sessions with a break in between can give the same benefits without overwhelming your body.
Signs You’ve Stayed Too Long in the Sauna
It’s important to know when to end your session early. If you notice any of these symptoms, leave the sauna right away:
- Dizziness or feeling faint
- Headache or pressure in the head
- Excessive thirst
- Nausea or upset stomach
- Racing heartbeat
- Difficulty breathing
These are signs that your body is too hot or dehydrated. Cooling down, drinking water, and resting are the best responses.
How Often Can You Use a Sauna?
Just like exercise, sauna use is best when done regularly—but not too much at once. Here’s a simple guide:
- Beginners: 1–2 times per week
- Regular users: 3–4 times per week
- Advanced users: Up to daily sessions, depending on comfort
Keep in mind that frequency is tied to duration. If you’re using the sauna every day, shorter sessions are better. If you’re only using it a few times a week, you can stay a little longer (within safe limits).
Benefits of Using a Sauna for the Right Amount of Time
When used correctly, sauna sessions offer many health benefits. Staying in the sauna for the right amount of time helps you:
- Improve circulation: Heat causes blood vessels to widen, helping more oxygen reach your muscles.
- Ease muscle tension: The warmth helps loosen tight muscles after workouts.
- Detox through sweat: Your body releases toxins naturally as you sweat.
- Boost relaxation and sleep: The heat calms your nervous system, promoting better sleep.
- Support skin health: Steam or sweat helps open pores and clear your skin.
But all of these benefits depend on using the sauna safely and within the right time frame for your body.
Who Should Be Extra Cautious?
While saunas are safe for most healthy people, some individuals need to take extra care or avoid them altogether. Talk to your doctor before using a sauna if you:
- Are pregnant
- Have heart conditions or high blood pressure
- Take medications that affect circulation or hydration
- Have asthma or other breathing issues
- Are sick or feverish
Children and older adults should also use saunas only with guidance and for shorter periods.
Tips for Making the Most of Your Sauna Session
To improve your experience and avoid risk, here are a few final tips:
- Start slow: Short sessions are better than pushing your limit.
- Use the buddy system: If possible, use the sauna with someone else—especially when you’re new.
- Track your hydration: Aim to drink a glass of water before and after each session.
- Listen to your body: Don’t wait for extreme symptoms to get out.
Final Thoughts
So, how long should you stay in a sauna? The answer depends on your experience level, the type of sauna, and how your body feels. Beginners should start with 5 to 10 minutes, while more experienced users can enjoy 20 to 30 minutes—especially in lower-heat saunas like infrared ones.
Always stay aware of the sauna temperature, your hydration levels, and your body’s signals. With the right approach, sauna use can be a powerful way to relax, recover, and recharge—safely.