A sauna is a small, insulated room heated to high temperatures, typically ranging from 150°F to 195°F (65°C to 90°C). This heat exposure causes an increase in heart rate and heavy sweating as the body attempts to maintain its core temperature. There is no single, fixed answer for how long to stay in a sauna, as the ideal time depends on personal tolerance, experience level, and the specific type of sauna being used.
Recommended Session Lengths
For individuals new to heat exposure, a session of approximately 5 to 10 minutes is a sensible starting duration to allow the body to acclimate to the high temperature environment. This short period is often enough to begin inducing mild physiological responses, such as increased blood circulation and the onset of sweating. As tolerance builds, most experienced users find the optimal time range to be between 15 and 20 minutes for maximum benefit. Sessions in this range, particularly those around 20 minutes, can yield favorable cardiovascular effects, mimicking moderate-intensity exercise. Staying in a traditional sauna for longer than 30 minutes significantly increases the risk of dehydration and heat exhaustion, making it the practical maximum.
Modifying Duration Based on Experience and Sauna Type
Experience Level
First-time users should strictly adhere to the lower end of the recommended range, such as 5 to 8 minutes, and remain on the lower benches where temperatures are milder. The body requires time to develop heat acclimatization, a physiological adaptation that improves cardiovascular efficiency and enhances the sweating response over weeks of consistent use.
Traditional Dry Saunas
Traditional dry saunas operate at higher air temperatures, typically between 160°F and 195°F (71°C and 90°C), and require shorter session times, usually capped at 15 to 20 minutes. The intense heat delivered by convection in these environments pushes the body to its thermal limit quickly.
Infrared Saunas
Infrared saunas use infrared light to heat the body directly rather than the surrounding air, operating at lower ambient temperatures, usually 120°F to 140°F (49°C to 60°C). Because the environment is less intensely hot, the effective exposure time can be extended, allowing for longer sessions that often range from 25 to 40 minutes.
Recognizing Signs of Overheating
Listening to the body’s signals is the primary rule for sauna safety. The session must be terminated immediately if physical cues signal that the body is beginning to overheat or become excessively stressed. Urgent reasons to exit the heat include:
- Feelings of dizziness, lightheadedness, or persistent nausea.
- A rapid, irregular, or pounding heartbeat that feels uncomfortable.
- Extreme thirst.
- A sudden cessation of sweating, which indicates the body’s cooling mechanisms are failing.
Individuals with pre-existing cardiovascular conditions, uncontrolled high blood pressure, or those who are pregnant should consult a healthcare provider before using a sauna, as they are at an increased risk of complications from heat stress.
Integrating Sauna Use into a Weekly Routine
Preparation and recovery are important parts of a safe sauna routine. Before entering, ensure adequate hydration by consuming at least one to two glasses of water, as the high heat will induce profuse sweating and fluid loss. Alcohol consumption should be avoided before and during a session because it can impair the body’s ability to regulate temperature and lead to rapid dehydration. A frequency of two to four times per week is considered safe and sufficient for achieving the benefits of regular heat exposure. Following the heat session, a cool-down phase is required to allow the body’s temperature to return to its normal range, involving replenishing fluids and taking time to rest before resuming strenuous activity.