Spending time in a sauna can be an incredibly rejuvenating experience. It is proven to help to relax muscles, improve circulation, and promote overall wellness. But how long should you actually stay in the heat to get the most benefit without overdoing it?
Your body’s tolerance to heat develops over time. If you’re new to sauna bathing, it’s best to start slow and work your way up. Consistency is more beneficial than pushing too hard!
Different types of saunas offer different heat intensities, which affects how long you can stay comfortably inside.
Traditional Dry or Steam Sauna (75–93°C): The high heat makes 15–20 minutes the standard max duration for most users.
Infrared Sauna (50–65°C): Infrared heats the body more directly, not the air, so the temperature feels gentler. You can typically stay for 20–30 minutes, depending on your comfort level.
The hotter the sauna, the shorter your session should be.
Read more: What is the best temperature to use for the sauna?
Sweating is your body’s natural cooling mechanism, but it also leads to fluid loss. Dehydration can creep up quickly in a sauna.
Certain health conditions may affect how your body handles heat. When in doubt, check with your doctor, especially if you’re new to sauna bathing or managing a medical condition.
Conditions like heart disease, low blood pressure, or circulatory disorders may reduce heat tolerance. Also, some medications can alter your response to heat or affect hydration. When pregnant, always consult with a healthcare provider before using a sauna.
The ideal sauna duration can also vary depending on why you’re using it.
Important: More time in the sauna doesn’t always equal more benefits. Focus on consistency and how your body feels.
Age can affect heat sensitivity, so it’s important to take extra care with both children and older adults.
Listen to your body: If you feel dizzy, lightheaded, overheated, or uncomfortable—exit the sauna immediately.
Cool down properly: Take a cool shower, hydrate, and rest afterward to help your body return to normal temperature.
Avoid alcohol and heavy meals: These can impair your body’s ability to regulate heat and hydration.
Sauna bathing is a time-honored wellness practice, and like any health habit, the key is balance. Whether you’re soaking up the dry heat of a traditional sauna or the penetrating warmth of infrared, knowing your limits ensures a safe and enjoyable experience.
Start slow, listen to your body, and adjust based on how you feel. With regular use, you’ll find the sweet spot that suits your routine, lifestyle, and goals.
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