How Long Should You Stay in a Sauna? [Sauna Time Calculator]
That familiar moment in the sauna – sweat beading on your forehead as you wonder if it’s time to step out yet.
Having spent countless hours researching and experiencing different sauna sessions, I’ve discovered what science and experts say about the perfect sauna duration.
As per major sauna studies, sauna bathing for 15-20 minutes 4-7 times per week significantly reduces the risk of fatal heart attacks and strokes.
This guide, backed by research and tailored to your experience level, will tell you exactly how long should you stay in a sauna.
Key Takeaways
- For Beginners: Start with 5-10 minute sessions to safely acclimate to the heat
- For Regular Users: Aim for 15-20 minute sessions for optimal health benefits
- Maximum Duration: Never exceed 45 minutes in a single session regardless of experience level
- Weekly Frequency: Best results come from 4-7 sessions per week, with rest days in between
- Safe Progression: Build tolerance gradually over 4 weeks starting with 5-minute sessions
- Listen to Your Body: Exit immediately if you experience dizziness, rapid heartbeat, or excessive sweating
Follow our tips on the ideal sauna duration and listen to your body so that you can melt away stress, boost health, and elevate wellness.
| Medical Disclaimer The information provided in this article is for educational purposes only and is not intended as medical advice. Always consult with a qualified healthcare professional before starting any new health regimen, including the use of saunas. The author and publisher of this content are not responsible for any adverse effects or consequences resulting from the use of any suggestions, preparations, or procedures described in this article. |
Table of Contents
Sauna Time Calculator
Finding the right amount of time to spend in a sauna can be tricky. Our Sauna Time Calculator makes it simple.
Just enter your sauna type, your experience level, and if you have any health concerns. The calculator does the rest, giving you a personalized time that’s safe and beneficial.
It’s easy to use and helps you enjoy your sauna time without worry.
Sauna Session Time Calculator
| Select Sauna Type: | |
|---|---|
| Select Experience Level: | |
| Health Considerations: |
How Long Should You Stay In a Sauna?
Figuring out the right amount of time to spend in a sauna is important, whether you’re just starting out or you’ve been enjoying saunas for years. But with some general guidelines and safety precautions, you can find your optimal duration.
For Sauna Newbies
If you’re new to sauna use, a gradual approach is key to acclimating comfortably to the heat. Start with sessions of just 5-10 minutes and gradually increase over time as tolerated.
It can take several sessions before you’re ready for more time in the sauna.
For Experienced Sauna-Goers
According to most experts, a standard 15-20-minute session is often recommended for seasoned sauna-goers. But always listen to your body and end early if you feel dizzy or nauseous.
Don’t push past your comfort zone.
Maximum Limit Per Session
Understanding the maximum safe limit for a sauna session, typically 30-45 minutes, is essential for preventing health risks. While some sauna enthusiasts may stay longer, it’s wise to consult your doctor first if you have medical conditions.
How Often to Sauna for General Wellness
- For general wellness, aim for 2-3 sauna sessions per week.
- Allow at least a day of rest between sessions.
- Don’t exceed 45 total minutes of sauna time in a single day.
- Build up gradually.
Also Read: How Often Should You Use Infrared Sauna
Building Your Sauna Tolerance Safely
Follow this evidence-based progression to build heat tolerance:
- Week 1: 5-7 minutes per session
- Week 2: 8-10 minutes per session
- Week 3: 11-13 minutes per session
- Week 4: 14-15 minutes per session
After four weeks, you can gradually extend to 20 minutes, if comfortable. Always maintain proper hydration and rest between sessions.
From my experience working with sauna beginners, this gradual progression helps build lasting tolerance while minimizing discomfort.
Sauna Health Benefits and The Ideal Sauna Duration to Achieve Those Benefits
Determining the ideal sauna session duration allows you to realize targeted wellness goals safely. While 15-20 minutes is often recommended, tailoring time to your specific aims optimizes results.
Boosting Heart Health
Finnish research has found that heart disease risk is reduced by over 60% with 15-20 minute sessions 4-7 times weekly.
Burning Calories & Weight Loss
Sessions of 30 to 60 minutes typically result in the highest calorie burn in a sauna.
Research revealed that in the initial 10 minutes of a sauna session, men typically burned around 73 calories, but this increased to over 134 calories in the final 10 minutes.
Also Read: Sauna Weight Loss
Relieving Muscle Soreness
Per a 2013 study, post-workout infrared sauna sessions for 30 minutes significantly reduced delayed onset muscle soreness in athletes (DOMS) by 47%.
I remember when I first started using saunas for muscle recovery. After my regular jogging sessions, a 20-minute stint in the sauna made a noticeable difference in reducing muscle soreness. It became a ritual that I looked forward to, not just for the physical relief but also for the mental calm it offered.
Also Read:
How long to sit in sauna after workout
How long to sit in sauna before workout
Accelerating Detoxification
For detoxification, longer sauna sessions are more effective. Sweating profusely is key for eliminating toxins.
As per research, around 20-30 minutes in a sauna helps significantly increase blood circulation and sweating, which is essential for flushing out toxins from the body.
Also Read:
How Long to Stay in Sauna for Detox
Can You Sweat out Alcohol In a Sauna
Alleviating Stress
Frequent sauna enthusiasts tout the relaxing effects. The heat elicits a deeply calming, meditative state.
A clinical review found sauna sessions of 15-20 minutes daily lowered cortisol while boosting mood.
Strengthening Immunity
Even occasional sauna use strengthens immune function. Saunas mildly stress cells to build tolerance.
Studies report that 15-minute sessions a few times weekly increase levels of white blood cells that combat pathogens.
Improving Skin Health
15-20 minutes 2-3 times per week enhanced skin hydration and elasticity, thereby improving skin tone and appearance.
Easing Diabetes Symptoms
One study found 20-25-minute sessions 2-3 times per week lowered HbA1c levels over 3 months. Saunas may boost insulin sensitivity.
As with any wellness practice, it’s wise to start slowly and customize your sauna duration based on your health profile. Consistency over time is key to long-term rewards.
Sauna Types and The Ideal Sauna Duration for Each
With the growing popularity of saunas for wellness, you now have options beyond the classic Finnish wood-lined rooms.
Understanding the ideal length of time to spend in different sauna types allows you to maximize benefits safely:
Traditional Finnish Saunas
This original sauna experience uses heated stones to create dry heat. These stones are heated using an electric heater or a wood-burning stove in a wood-lined room.
The dry air allows for higher temperatures that boost circulation.
| Temperature | 176-212°F |
| Humidity | 10-20% |
| Ideal Duration | 15-20 minutes |
Infrared Saunas
Infrared saunas, unlike traditional ones, use light waves which directly penetrate the skin and heat the body. Infrared heating is gentler and may be better tolerated by beginners.
| Temperature | 120-140°F |
| Humidity | 10-50% |
| Ideal Duration | 30-45 minutes |
Steam Rooms
Steam rooms, sometimes called wet saunas, use steam generators to create a hot, humid environment like a misty rainforest.
| Temperature | 110-114°F |
| Humidity | Nearly 100% |
| Ideal Duration | 10-15 minutes |
Smoke Saunas
Smoke saunas are similar to traditional Finnish saunas but with a wood-burning stove without a chimney.
| Temperature | 140-212°F |
| Humidity | 10-60% |
| Ideal Duration | 10-20 minutes |
Finding your comfort zone is the key – start low at the ideal sauna temperature, stay hydrated, and take breaks between sessions.
Potential Risks & Safety Precautions
While generally well-tolerated, improper sauna use does carry health risks.
Dehydration and overheating are the primary concerns. Other potential issues include:
- Fainting from blood pressure changes
- Leg pain, cramps from heat exposure
- Airway irritation, shortness of breath
- Risk of injury from heat intolerance
Using a sauna safely requires paying attention to your body and following some basic precautions:
- Be sure to drink electrolyte fluids before, during and after sessions. Staying hydrated is key – drink water or sports drinks.
- Listen to Your Body’s Warning Signs – Exit immediately if you experience:
- Rapid heartbeat or excessive sweating
- Lightheadedness, dizziness, or nausea
- Difficulty breathing or airway irritation
- Mental fog or anxiety
- Feeling unusually hot or unwell
- Avoid alcohol around sauna time as it increases dehydration risk.
- Use caution with medications or drugs that impair sweating.
- Those with medical conditions like heart disease, uncontrolled blood pressure, multiple sclerosis, or nerve conditions should consult their doctor before sauna use, as should pregnant women.
- Make sure to wear comfortable sauna attire made from natural, breathable fabrics to maximize air circulation and sweat release.
- Start with short sessions at moderate temperatures. Allow time to cool off gradually afterwards.
Safe Duration Guidelines for Different Health Profiles
Age and fitness significantly impact ideal sauna time.
- Older adults should limit sessions to 10-15 minutes, while physically fit individuals may tolerate up to 20 minutes.
- Those with chronic conditions like diabetes or heart issues should start with 5-10 minute sessions and increase gradually based on comfort.
Research indicates that elderly sauna users who maintain 10-minute sessions show improved cardiovascular benefits while minimizing risks.
Moderation and common sense go a long way towards safe, enjoyable sauna use.
Conclusion
Determining the ideal sauna session duration allows you to maximize benefits while avoiding health risks. Keep these tips in mind:
- For beginners, start with 5-10 minutes and build up gradually.
- Once acclimated, aim for 15-20 minutes up to a few times per week.
- Tailor time to target specific benefits like heart health, muscle recovery, or stress relief.
- Hydrate well before, during and after. Avoid alcohol around sauna use.
- Listen to warning signs from your body and end early if feeling unwell.
- Consult your doctor if you have medical conditions or concerns.
- Allow proper cool-down time between sessions.
With some prudent experimentation, you can discover your optimal sauna time for relaxation and results. Just remember, more is not necessarily better when it comes to sauna sessions. Be consistent, but don’t overdo it.
The key is to start slowly, listen to your body, and find the sauna duration that works for your health goals.
Now equipped with expert guidance, you can start enjoying safe, effective sauna use. Let the deeply soothing heat help you boost wellness.
FAQs About How Long Should You Stay In a Sauna
What Is the Ideal Duration for a Sauna Session?
The ideal duration for a sauna session varies depending on the user’s experience and health goals. Beginners should start with 5-10 minutes, while experienced users can aim for 15-20 minutes. It’s generally not recommended to exceed 30-45 minutes per session.
How Often Should One Use a Sauna for General Wellness?
For general wellness, it’s recommended to have 2-3 sauna sessions per week. It’s important to allow at least a day of rest between sessions and not to exceed a total of 45 minutes of sauna time in a single day.
Is it safe to sauna every day?
Sauna use is generally safe on a daily basis for most people, provided sessions are kept within 15-20 minutes and proper hydration is maintained. It’s important to listen to your body’s signals and consult a healthcare provider if you have specific health concerns. Regular, moderate use can offer several wellness benefits.
References
“Become a Sauna Expert Overnight!”
Grab Your “FREE” Sauna E-book NOW!
Get your hands on the ultimate sauna manual. From history to DIY setups, our free guide has it all.
As a Chartered Accountant turned sauna enthusiast, I bring a unique blend of analytical skills and hands-on experience to the world of heat therapy. With over a decade dedicated to researching and testing sauna products and practices, I’ve developed a deep understanding of this field. A the founder of HomeInDepth.com, I provide reliable, easy-to-understand information on all aspects of saunas. My goal is to guide you through every step of your sauna journey, offering meticulously researched, unbiased advice to help you make informed decisions and create your perfect sauna experience. Contact me on:
19 Comments