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How Long Should you Stay in a Sauna?

Picture yourself stepping into a warm, relaxing sauna after a long day.

As you ponder the question, "How Long Should You Stay in a Sauna?", it's essential to understand that finding the optimal time for your sauna session is crucial for reaping its full benefits. In this blog post, we'll discuss the optimal duration for a sauna session and why it matters in order to maximize its health benefits.

We'll dive deep into the numerous health benefits of regular sauna sessions and provide guidelines on safely enjoying them. From first-time sauna users to experienced enthusiasts, everyone can benefit from understanding what makes saunas healthy and enjoyable.

In addition to discussing "How Long Should You Stay in a Sauna?", we will also cover potential risks associated with staying too long in extreme heat and share tips on maximizing your experience without risking your well-being.

So sit back, relax, and let us guide you through the fascinating world of saunas as we unlock their secrets together!

1. Benefits of Staying in a Sauna

Let's talk sauna benefits, shall we?

Regular sauna sessions can provide numerous health advantages that will make you wonder why you haven't been spending more time in one.

Harvard Health Publishing states that saunas are healthy for your heart and overall well-being.

Improved Circulation and Cardiovascular Health

A hot sauna warms up your body, causing blood vessels to dilate and improving circulation.

This increased blood flow may help reduce the risk of cardiovascular diseases, as supported by scientific research.

Muscle Relaxation and Pain Relief

The heat from traditional saunas or infrared saunas penetrates deep into muscles, promoting relaxation and easing pain caused by tension or inflammation.

Stress Reduction and Mental Well-being

Taking a break from daily life to enjoy a relaxing experience in an outdoor sauna can do wonders for stress relief.

The calming environment allows you to unwind both physically and mentally while reaping the many health benefits offered by this ancient practice.

man relaxing in sauna with close eyes

2. How Long to Stay in a Sauna

Let's discuss the best duration for sauna sessions. how long should you stay inside those steamy walls?

Finding the optimal time to spend in a sauna depends on factors such as your experience level, personal preferences, and overall health.

For newbies to the sauna, it's wise to keep sessions short - say 5-10 mins - while those with more experience may stay in for up to 20 minutes or longer.

The American Sauna Society recommends that you listen to your body and adjust the duration accordingly.

3. Risks of Staying Too Long

Alright, we've covered the benefits; now let's discuss potential risks associated with staying too long in a sauna session.

Dehydration and Overheating

Sweating it out in extreme heat may cause dehydration if you don't drink plenty of water before and after your session.

In addition, prolonged exposure could lead to overheating or even heatstroke - so be cautious.

Dizziness or Fainting

Rapid changes in body temperature from intense heat followed by a cold shower can sometimes result in dizziness or fainting spells - not ideal.

4. Tips for Enjoying Your Sauna Experience

To make sure you have an enjoyable (and safe) time basking inside those warm walls, follow these tips:

  • Stay Hydrated: Drink plenty of water before entering the hot room and continue sipping throughout your visit to prevent dehydration.
  • Cool Down Gradually: After leaving the steamy environment, take some time outside the sauna to let your body temperature return to normal before taking a cool shower.
  • Listen to Your Body: If you start feeling lightheaded or uncomfortable, exit the sauna immediately and give yourself time to recover.

With these guidelines in mind, you're all set for a rejuvenating and relaxing experience that will leave you wanting more.

Key Takeaway: 

Regular sauna sessions have numerous health benefits, including improved circulation and cardiovascular health, muscle relaxation and pain relief, and stress reduction. The optimal time to spend in a sauna depends on factors such as experience level and personal preferences, but it is recommended to listen to your body. However, staying too long in a sauna can lead to dehydration or overheating, so it's important to stay hydrated and cool down gradually after leaving the steamy environment.

inside sauna background

How Long to Stay in a Sauna

Let's dive into the steamy topic of sauna duration. How long should you stay in that hot room filled with dry heat or steam? The answer depends on factors such as your experience level and personal preferences.

First-Time Sauna Users

If you're new to saunas, welcome aboard. For first-time sauna users, it's best to start slow and gradually increase the time spent inside. We recommend starting with 5-10 minutes per session. This allows your body to acclimate to the intense heat without risking dehydration or discomfort.

Experienced Sauna Users

If you're a seasoned sauna enthusiast, congratulations on embracing this relaxing experience. We recommend a maximum of 15-20 minutes for experienced users. This is considered an optimal time for reaping those coveted sauna health benefits, like improved circulation and stress relief.


Infrared vs Traditional Saunas: A Quick Note

  • Infrared saunas: tend to have lower temperatures than traditional saunas and may allow for longer sessions, up to 30 minutes, according to the Mayo Clinic.

  • Traditional saunas: have higher temperatures and may require shorter stays. The Finnish Sauna Society recommends a maximum of 15-20 minutes per session in a traditional sauna.
infrared sauna
traditional sauna

Listen to Your Body

Your body knows best. If you start feeling dizzy or uncomfortable during your sauna session, it's time to exit immediately and cool down with a cold shower or drink plenty of water.

A Few More Tips for Timing Your Sauna Sessions:

  1. Stay hydrated: Drink water before, during (if possible), and after your sauna bath to prevent dehydration.
  2. Cool off between sessions: If you're enjoying multiple rounds in an outdoor sauna or steam room, take breaks outside the hot room every 10-15 minutes. This helps regulate your body temperature while preventing overheating.
  3. Mix it up: Experiment with different durations and types of saunas (traditional vs infrared) until you find what works best for you. Just remember not to exceed recommended limits for safety reasons. Happy steaming.

Key Takeaway: 

When it comes to sauna duration, the answer depends on your experience level and personal preferences. First-time users should start with 5-10 minutes per session while experienced users can stay for a maximum of 15-20 minutes. It's important to listen to your body and exit immediately if you feel uncomfortable or dizzy.

Risks of Staying Too Long in a Sauna

It's important to be aware of the potential risks associated with overusing a sauna, as well as how to avoid them. While saunas are generally safe, overdoing it can lead to unwanted consequences.

Risk #1: Dehydration. Excessive time in a sauna can lead to dehydration due to the body losing fluids faster than it can replace them.

Risk #2: Overheating. Extended heat can raise your internal body temperature beyond its typical range, possibly leading to lightheadedness or even loss of consciousness.

Risk #3: Heat exhaustion. Symptoms include heavy sweating, rapid pulse, headache, nausea, and weakness - all signs that you need to exit the sauna immediately and cool down.

Tips for Avoiding These Risks

  1. Pace yourself: Especially if you're new to saunas or haven't used one in a while, start slow and gradually increase session length as your body acclimates.
  2. Maintain proper hydration levels: Drink plenty of water before entering the sauna and take breaks during longer sessions (American Sauna Society recommends drinking at least two glasses of water after each session).
  3. Pay attention to your body: If you start feeling dizzy, lightheaded, or nauseous, exit the sauna immediately and take a cool shower to lower your body temperature.
  4. Don't overdo it: Remember that moderation is key. Stick to recommended session lengths for first-time sauna users and experienced sauna users alike.

By following these guidelines, you can safely enjoy the many health benefits of frequent sauna sessions without putting yourself at risk.

In addition to being aware of potential risks, it's also important to understand how different types of saunas - such as traditional Finnish saunas versus infrared saunas - may impact session length recommendations.

The optimal time spent in a hot room will vary depending on factors like personal preference and individual tolerance levels. However, always prioritize safety when determining how long you should stay in a sauna.

Key Takeaway: 

Staying too long in a sauna can lead to dehydration, overheating, and heat exhaustion. To avoid these risks, pace yourself, maintain proper hydration levels, pay attention to your body, and don't overdo it. Always prioritize safety when determining how long you should stay in a sauna.

Tips for Enjoying Your Sauna Experience

Are you ready to make the most of your sauna sessions? Ensure a pleasurable and advantageous sauna session by utilizing these hints and tips.

woman drinking a glass of water

Stay Hydrated

First things first: drink plenty of water before, during, and after your sauna session. This will help prevent dehydration caused by the intense heat and sweating.

Take it Slow

Begin your sauna experience with short sessions and build up gradually as you become more accustomed. Newcomers to saunas should begin with briefer stints (roughly 5-10 minutes) and progress as they become more familiar with the experience.

Listen to Your Body

Your body knows best. If you feel dizzy or uncomfortable at any point during your time in the hot room, exit the sauna immediately - don't push yourself too hard.

woman in a sauna relaxing her body

Cool Down Properly

Avoid jumping straight from extreme heat into cold water - this can be quite a shock for your body temperature regulation system. Instead, take a cool shower or sit in a normal temperature room for a few minutes to allow your body to adjust.

Choose the Right Sauna Type

Choose a sauna type that meets your preferences and needs, such as traditional saunas with rocks or steam rooms, infrared dry heat models, or even outdoor options. Pick one that suits your preferences and needs - you might even want to try an outdoor sauna for a unique experience.

Join the Community

Connect with fellow sauna enthusiasts by joining organizations like the American Sauna Society. This can help you learn more about Finnish sauna culture, infrared saunas, and other aspects of this relaxing pastime.

Regular sauna sessions have many health benefits, but it's important to sauna safely. Experienced sauna users recommend sauna sessions of around 20 minutes, but the optimal time for each person depends on their individual preferences and tolerance for the heat. Remember to stay hydrated, take it slow, and listen to your body for a relaxing experience.

At Avide Home, we offer high-quality home appliances for customers in the US. Check out our selection of saunas and other products to enhance your home wellness routine.

group of women in a sauna

Key Takeaway: 

To make the most of your sauna experience, stay hydrated, take it slow and listen to your body. Avoid jumping straight from extreme heat into cold water and choose the right type of sauna that suits your preferences and needs. Regular sessions have many health benefits but experienced users recommend around 20 minutes per session depending on individual tolerance for heat.

FAQs in Relation to How Long Should You Stay in a Sauna?

How Long Should You Stay in a Sauna?

The recommended duration for staying in a sauna is between 10 and 20 minutes. However, the optimal time may vary depending on individual preferences, health conditions, and tolerance to heat. It's essential to listen to your body and avoid overexposure.

How Long Should You Stay in a Sauna for Results?

To experience the full benefits of using a sauna, such as improved circulation and relaxation, it is advised to spend at least 10-15 minutes per session. Consistency is key; try incorporating regular sessions into your routine (2-4 times per week) for optimal results.

How Long Should You Stay in the Sauna and How Hot?

A typical dry sauna temperature ranges from 160°F - 200°F (70°C - 90°C). For beginners or those with lower heat tolerance, start with shorter durations of around five minutes at lower temperatures. Gradually increase both time spent inside (up to 20 minutes) and temperature based on personal comfort levels.

How Long Should You Stay in an Infrared Sauna?

Infrared saunas typically operate at lower temperatures than traditional saunas (120°F -140°F /50°C -60°C). As such, users can comfortably enjoy longer sessions ranging from 20-45 minutes. Again, it's crucial to pay attention to your body's signals during use.


Knowing how long to stay in a sauna is crucial for having a safe and enjoyable experience. Various elements, including body temp., sauna type, and familiarity with the activity, should be considered when determining how long to stay in a steam room.

To prevent dehydration and other risks associated with intense heat exposure, it's generally recommended to limit your sessions to around 20 minutes. However, frequent sauna users may be able to tolerate longer sessions over time.

If you're looking for high-quality home appliances like saunas or steam rooms, check out Avide Home. At Avide Home, we offer a wide range of safe and comfortable sauna and steam room appliances to help you maximize the health benefits associated with regular use.

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