How Long Should you Stay in a Sauna? A Guide to Safe and Effective Sauna Use
Using a sauna gives you the chance to kick back, relax and detox your body. But such benefits are not without their risks, as staying in a sauna for too long can be dangerous.
So how long should you stay in a sauna without risking an adverse reaction? Relax, we’ve done all the research for you.
What determines the duration of a sauna session?
Several factors will influence how long to stay in sauna heat, and we feature each below. Considering all the variables, the average duration of a sauna session is between 15 and 20 minutes. This is regarded as being enough time for the health benefits of saunas to take effect.
But the one vital factor you should bear in mind is your own comfort. If you start feeling too hot or dizzy at any point, it’s advisable to leave the sauna straight away, no matter how long you’ve been in there.
Type of sauna
Different types of saunas operate at different temperatures, which will impact the duration of a session. Below we feature some guidance on how long to stay in infrared saunas and other types of saunas:
Infrared
- Average temperature: 120-140ºF (50-60 ºC)
- Humidity:0-40%
- Average session duration:20-30 mins
- Average temperature: 160-200ºF (70-90 ºC)
- Humidity: 10-20%
- Average session duration:10-20 mins
Steam Room
- Average temperature: 110-120ºF (40-50 ºC)
- Humidity: Nearly 100%
- Average session duration: 10-20 mins
Your health and the presence of contraindications
You should seek medical advice before using a sauna, especially if you have high blood pressure, certain skin conditions, respiratory problems and coronary artery disease. Your healthcare professional may advise you to avoid saunas or limit the duration of your sauna session.
Your experience
As with many things in life, the more saunas you take, the better your body will get used to the heat and humidity. This will likely mean you can gradually increase the duration of your sauna sessions, while remaining within the safe limits stated above.
Your age
How old you are plays a big role in determining how long your sauna session should be.
The older you are, the more your bodily fluids and muscle mass will likely have decreased, and the more body fat you will probably have. These changes decrease the body’s effectiveness in conserving water, raising the risk of dehydration in a sauna. That’s why it’s recommended that older adults reduce the duration of their sauna sessions to a maximum of 10 to 15 minutes.
Children are advised to do likewise, but for different reasons. Young people tend to sweat more and have lower levels of fluid reserves, meaning they can quickly become dehydrated. Very young infants and toddlers should not use saunas at all.
How long should I use a sauna?
For most people, using a sauna is perfectly safe, as long as you take frequent breaks in between sessions. But answering the question how long can you stay in a sauna also depends on how experienced you are at using saunas:
For beginners
How long should you sauna for if you’ve never taken a sauna before? Like most things, you won’t want to run before you can walk. Start off slowly with a session as short as 5 to 10 minutes. This gives your body a chance to acclimatise to the environment.
If you’ve just finished a workout, take at least a 10 minute break before heading into the sauna.
Carry on with a few short sessions like this, always remembering to leave the sauna if you feel dizzy. These short sessions will allow your body to adjust to the heat, and will still have health benefits in terms of relaxation and blood circulation.
For intermediate users
Your body will likely tell you when you’re ready to lengthen your sauna sessions from beginner level to 15-20 minutes a time. Again, be sensible and listen to your body. If you feel unwell, leave the sauna immediately.
But if you’ve served your sauna apprenticeship as it were, you should be able to handle longer times in the heat by now without feeling too uncomfortable. You can even try longer sessions with breaks in between, so a 10 minute sauna followed by a cooling down break and then a further 10 minute session.
For advanced users
Experience has many benefits in different walks of life, even when it comes to sauna usage. Advanced sauna users will have a good idea of how much heat their body can tolerate and for how long. While everyone should avoid any sauna session longer than 15-20 minutes, by taking frequent cooling breaks, advanced users should be safe to sauna for up to 45 minutes.
That’s not to say anyone can afford to get overconfident about their heat tolerance. It’s still possible for highly experienced sauna users to overheat or dehydrate. So take your fair share of cool down breaks and don’t try to push your limits.
Sauna session duration for different health goals
How long should you spend in a sauna to maximise the health benefits? If you have a specific health related goal in mind, below are some recommended durations for sauna sessions to help you meet those goals. Remember to seek medical advice before starting to use saunas for the first time, and to take regular cooling down breaks to ensure you’re never in a sauna for more than 15-20 minutes at a time.
Health target and Ideal duration of sauna session
- I need to de-stress: 15-20 mins
- I want to relax more: 15-20 mins
- I want to lose weight (twice or three times per week): 15-20 mins
- I want relief from respiratory problems: Maximum of 20 mins
- I’m looking to improve my heart health: 20 mins (several times per week)
- I want to detox: 30-45 mins
Quick tips for safe sauna use
- Always consult a medical expert before using a sauna, especially if you have a health condition.
- Your first sauna session should never be longer than 5-10 minutes.
- Gradually increase the length of your sauna sessions as you get more used to the heat and humidity.
- Keep well hydrated during your sauna session and drink plenty of water before and afterwards.
- While in the sauna, wear a towel or loose clothing.
- Don’t drink alcohol before or during a sauna, as it stops you from sweating properly.
- Don’t stay in a sauna for more than 20 minutes in one go.
- How long to sit in sauna after workouts will depend on your fitness levels.
- Leave the sauna immediately if you start feeling dizzy or nauseous.
- Take a warm but not a hot shower or sit in a cooler area after a sauna to let your body cool down gradually.
Hopefully, this guide has answered your questions about how long should you stay in an infrared sauna and other types of saunas. So now you can relax and enjoy the health benefits that saunas bring.
