How Long Should You Stay in a Sauna? Sauna Time Calculator

A person relaxing in a sauna with a clock in the background, providing a visual guide on how long you should stay in a sauna for optimal health benefits.
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Picture this: you’ve just shuffled into the cozy embrace of a sauna, your mind set on unwinding and detoxifying. But then it hits you — how long should you stay in a sauna? Believe me, I know that feeling all too well; stealing glances at the clock while beads of sweat pearl on my forehead.

To save us all from guesswork, I went down the research rabbit hole and emerged with insights that mirror what health experts from institutions like Mayo Clinic have been saying.

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.

Follow our tips on the ideal sauna duration and listening to your body so you can melt away stress, boost health, and elevate wellness.

Are you ready for an enlightening twist?

Quick Summary

>>> This article will provide you with personalized research-backed tips on tailoring sauna duration to your experience level and sauna type.

>>> You’ll learn how long to stay in a sauna to maximize benefits like boosting heart health, muscle recovery, and detoxification while avoiding health risks like dehydration and overheating.

>>> As a bonus, we are also providing you with a simple sauna time calculator which gives you your ideal sauna time based on just 2 inputs.

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.

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

Sauna Session Time Calculator

Select Sauna Type:
Select Experience Level:
Health Considerations:

Sauna Health Benefits and The Ideal Sauna Duration to Achieve Those Benefits

A tranquil setting inside a sauna room with a woman seated comfortably, highlighting the ideal duration for wellness and heat therapy without overexposure.
Woman Relaxing in a Sauna

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

Regular sauna use supports cardiovascular function. Saunas improve blood circulation and lower blood pressure.

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

The number of calories you burn in a sauna is directly proportional to the time you spend there.

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.

Sessions of 30 to 60 minutes typically result in the highest calorie burn in a sauna.

Relieving Muscle Soreness

Per a 2013 studypost-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.

The dry heat of a sauna boosts circulation to relax muscles and ease joint pain.

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.

Alleviating Stress

Frequent sauna enthusiasts tout the relaxing effects.

A clinical review found sauna sessions of 15-20 minutes daily lowered cortisol while boosting mood. 

The heat elicits a deeply calming, meditative state.

Strengthening Immunity

Even occasional sauna use strengthens immune function.

Studies report that 15-minute sessions a few times weekly increase levels of white blood cells that combat pathogens. 

Saunas mildly stress cells to build tolerance.

Improving Skin Health

Sauna use can significantly improve skin health. The heat opens up pores, aiding in deep cleansing and improving circulation. This leads to better collagen production, resulting in firmer, more youthful skin.

15-20 minutes 2-3 times per week enhanced skin hydration and elasticity, thereby improving skin tone and appearance

Easing Diabetes Symptoms

Saunas show promise for better blood sugar control for people with diabetes.

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

Comparative chart of Finnish, Infrared, and Steam Sauna Types showing how long should you stay in a sauna for health benefits like detoxification, muscle recovery, cardiovascular health, and skin health.

With the growing popularity of saunas for wellness, you now have options beyond the classic Finnish wood-lined rooms. Infrared saunas, steam rooms, and smoke saunas each provide their own unique experience.

But with differing temperatures and humidity levels, the duration you should stay in each can vary.

While a traditional sauna uses dry heat, an infrared sauna relies on light waves to heat your body directly. This allows for lower temperatures that may be better tolerated.

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.

Related Articles:
Top Electric Sauna Heaters in 2024
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Finnish saunas promote sweating to aid relaxation and detoxification. The dry air allows for higher temperatures that boost circulation.

Ideal Duration15-20 minutes

if you are someone who is struggling to pick the perfect sauna heater, explore our expert picks Top Sauna Heaters in 2024.

Infrared Saunas

Modern infrared sauna with radiant heaters for a relaxing sauna experience

Infrared saunas, unlike traditional ones, use light waves which directly penetrate the skin and heat the body.

This direct heat means infrared saunas operate at lower temperatures yet produce a more intense sweat session, penetrating deeper into the skin. This is particularly beneficial for muscle recovery and detoxification.

Infrared heating is gentler and may be better tolerated by beginners. The lower heat paired with moderate humidity provides a soothing, meditative experience.

Ideal Duration30-45 minutes

Eager to know more about infrared saunas? Check out my infrared sauna usage guide. Or, if you have already decided to buy one but are still confused about which model to buy, explore our expert picks for the Best home infrared sauna of 2024.

Steam Rooms

Steam rooms, sometimes called wet saunas, use steam generators to create a hot, humid environment like a misty rainforest. The moist heat opens pores and induces heavy sweating at lower temperatures than dry saunas.

HumidityNearly 100%
Ideal Duration10-15 minutes

Smoke Saunas

Smoke saunas are similar to traditional Finnish saunas but with a wood-burning stove without a chimney. This allows the smoke to infuse the air before venting, adding aroma. The dry heat and wood smoke provide intense, purifying sessions.

Ideal Duration10-20 minutes

Finding your comfort zone is the key – start low at the ideal sauna temperature, stay hydrated, and take breaks between sessions. Those new to saunas can begin at moderate temperatures for 5-10 minutes before increasing time. Listen to your body and consult a doctor if needed.

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.
  • Also, listen to warning signs from your body. Discontinue use if feeling dizzy, nauseous, 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.
A glass of whiskey with ice marked with a red 'X', indicating to avoid alcohol before or after sauna sessions to minimize the risk of dehydration

Moderation and common sense go a long way towards safe, enjoyable sauna use. Learn more about how to use a sauna for maximum health benefits.

Besides keeping you physically fit and safe, there’s more to saunas – they’re great for your mind too! Let’s take a look at how chilling out in a sauna can be a big plus for your mental health.

Observing Sauna Etiquette & Usage Tips

Public saunas often involve shared spaces, so manners are key for an enjoyable experience. Following sauna etiquette shows respect for fellow users.

Some tips include:

  • Showering beforehand keeps the sauna clean for others
  • Keeping noise levels low for a peaceful vibe
  • Bringing and using your own towels and sauna whisks
  • Respecting posted time limits in public saunas
  • Cooling down slowly afterwards to readjust


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.

Can Sauna Sessions Aid in Detoxification?

Yes, saunas can aid in detoxification. Sweating profusely in a sauna helps eliminate toxins. For detoxification benefits, 15-25 minutes in a sauna a few times weekly is effective.

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.

What Are the Key Safety Precautions to Observe During Sauna Use?

Key safety precautions include staying hydrated, listening to your body’s warning signs, avoiding alcohol around sauna time, and consulting a doctor if you have medical conditions or concerns.

How Does Sauna Use Impact Mental Health?

Saunas have been linked to a lower risk of dementia and Alzheimer’s disease. Other mental health benefits of sauna use are reduced stress, alleviation of anxiety and depression symptoms, and overall improvements in mood and energy.


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