woman inside sauna

Picture yourself in a cozy, warm sauna room, feeling the heat work its magic on your body and mind.

How often should you use a sauna to reap all of its amazing benefits? Saunas have been a long-standing tradition for calming the mind and body, as well as purifying from within. But how frequent should one indulge in this soothing practice?

In this blog post, we'll explore the optimal frequency and duration of sauna use to maximize its many benefits while considering important safety precautions.

We'll also explore the optimal duration for each sauna session as well as important precautions to take when using saunas. From traditional hot rooms with heated rocks to modern infrared saunas, there's plenty of knowledge awaiting you!

So grab a towel and prepare for an enlightening journey through the world of frequent sauna bathing – stay hydrated and let's get started!

man thinking with question mark background

1. Benefits of Regular Sauna Use

Let's get steamy. Saunas are not just a luxury, but they can also provide an array of health benefits when used regularly. Are you ready to dive into the world of saunas?

Improved Circulation

The heat generated in a sauna increases your heart rate and widens blood vessels, leading to better circulation throughout your body. According to Harvard Health Publishing, this improved circulation can help reduce muscle soreness and promote overall relaxation.


Sweating it out in a sauna helps flush toxins from your body through perspiration. A study shows that regular sauna use aids in detoxifying heavy metals such as lead, cadmium, and arsenic from our bodies.

Relaxation & Stress Relief

Ahhh...nothing beats the feeling of unwinding in a warm sauna after a long day. Beyond physical relaxation, spending time in a sauna has been shown to reduce stress hormones like cortisol, helping you feel more at ease mentally too.

man and women relaxing in sauna

Bonus Benefit: Socializing (Yes.)

Did you know that sauna can also be a great place to socialize? In many cultures, such as Finland, sauna sessions are often enjoyed with friends and family members, fostering connections and bonding experiences.

Now that we've explored the benefits of regular sauna use, let's dive into how often you should indulge in this steamy self-care practice.

Frequency of Sauna Use: How Often Should You Indulge?

hand written spa day on a glass

So, you've decided to invest in a high-quality home sauna and enjoy the numerous health benefits it offers. Congratulations.

But now comes the million-dollar question: how often should you use your sauna for optimal results?

Well, we're here to help you find that sweet spot between too little and too much frequent sauna bathing.

1. Finding Your Ideal Sauna Schedule

For most people, two to three sauna visits per week is a good starting point. This frequency allows your body ample time to reap the rewards of regular sauna sessions without overdoing it.

Infrared Saunas vs. Traditional Saunas

Note that there are different types of saunas out there, such as infrared saunas and traditional saunas with heated rocks or steam rooms. Infrared saunas, which emit far-infrared waves directly onto your skin, can be used more frequently than traditional ones since they operate at lower temperatures (around 120-140°F).

infrared sauna
traditional sauna
A Personalized Approach Is a Key

Ultimately, finding the optimal combination depends on individual characteristics such as preferences, fitness level, age, and overall health status. If you're new to using a sauna or have any pre-existing medical conditions that might affect how well your body tolerates heat stressors (e.g., heart disease), start slow by using it once per week before gradually increasing frequency as tolerated by your body.

Taking Breaks And Cooling Down

During your sauna session, consider taking short breaks to step out of the hot room and cool down with a cold shower or by simply sitting in a cooler area. This helps prevent overheating and ensures you can enjoy your sauna experience safely.

2. Stay Hydrated And Listen To Your Body

Keep your fluids up while sauna-ing as your body will lose them through sweat, and stop if you feel unwell. Your body loses fluids through sweat while in the hot environment; therefore, replenishing those lost fluids is essential for maintaining optimal health and preventing dehydration-related issues like dizziness or fainting. If at any point during your sauna session, you start feeling unwell or uncomfortable, stop immediately. Your body knows best when it comes to its limits; always listen to what it's telling you.

a woman with a glass of water in a sauna

A Word Of Caution For Certain Individuals

Pregnant women should avoid using saunas due to potential risks associated with heat exposure on fetal development. Therefore, individuals with certain medical conditions should seek their healthcare provider's advice before establishing a sauna routine.

In conclusion, finding the right frequency for using a home sauna depends on various factors such as personal preference and overall health condition. Generally speaking though, two to three times per week seems ideal for most people looking to reap all those amazing benefits that come from regular visits.


Key Takeaway: 

To reap the benefits of regular sauna sessions without overdoing it, it is recommended to use a sauna at least two to three times per week. Infrared saunas can be used more frequently than traditional ones since they operate at lower temperatures. It's important to stay hydrated and listen to your body during each session and take breaks if necessary.

3. Duration of Sauna Sessions

Alright, let's talk about the ideal duration for your sauna sessions. After all, you want to maximize those health benefits without overdoing it.

The sweet spot? Between 15 and 30 minutes per session.

Why this specific timeframe?

Well, studies have shown that 15-30 minute sessions are long enough to promote relaxation and detoxification while minimizing potential risks associated with prolonged heat exposure. Besides, anything less than 15 minutes might not give you enough time to fully unwind and reap the rewards of your sauna experience.

Tips for a Perfect Sauna Session:

thermometer gauge for sauna
hour glass for sauna
  1. Pace yourself: Start with shorter sessions (around 10-15 minutes) if you're new to saunas or haven't used one in a while. Gradually increase the duration as your body adapts to the heat.
  2. Maintain a comfortable temperature: A typical range is between 150°F and 175°F. Adjust according to personal preference - just make sure it's not too hot or cold for you.
  3. Listen to your body: If at any point during your session, you feel dizzy, lightheaded, or uncomfortable in any way - exit the sauna immediately. Safety first.

Remember, consistency is key when it comes to sauna use. So aim for those two to three sessions per week and watch as your body reaps the rewards of improved circulation, detoxification, and relaxation.

Eager to start enjoying the benefits of a home sauna? Browse our selection of high-quality saunas at Avide Home today.

Now that you know how long each session should be, let's discuss some precautions you need to take while using a sauna.

Precautions When Using a Sauna

Alright, let's talk safety first.

Before you jump into frequent sauna bathing and reap the benefits, it's essential to take some precautions.

Let me share with you some tips for a safe and enjoyable sauna session:

Tip #1: Stay hydrated. Drinking water before, during, and after each session is crucial as saunas can cause dehydration due to excessive sweating. Harvard Health Publishing recommends consuming at least two to four glasses of water after using the sauna.

Tip #2: Avoid alcohol consumption. Alcohol increases the risk of dehydration and can impair your body's ability to regulate temperature.

Tip #3: Caution for pregnant women. Pregnant women should seek advice from their medical practitioner before engaging in sauna use as elevated temperatures may be hazardous to both the mother and child.

Tip #4: Check for medical conditions. Determine if you have any medical conditions that could be affected by heat exposure. Before engaging in sauna use, it is wise to consult with your doctor if you have any existing medical conditions that could be impacted by heat exposure.

Remember to take a cold shower or step into a cool room after your sauna session to regulate your body temperature. And don't forget to enjoy the benefits of infrared saunas or sauna rocks.

FAQs in Relation to How Often Should You Use a Sauna

woman relaxing at sauna

How often should you use a sauna?

The ideal frequency for using a sauna varies depending on individual preferences and health conditions. Generally, it is recommended to use a sauna 2-4 times per week for optimal benefits. However, some people may choose to use it daily or every other day based on their personal needs.

How many times a week is a sauna good for you?

Using a sauna 2-4 times per week is considered beneficial for most individuals. This frequency allows the body to reap the numerous health benefits of regular sauna sessions while minimizing any potential risks associated with excessive heat exposure.

How much time in a sauna is healthy?

A typical healthy duration for an individual's session in the sauna ranges from 15 to 30 minutes. It's essential to listen to your body and not exceed your comfort level during each session. Beginners should start with shorter durations and gradually increase them as they become more accustomed.

How often should you use a home sauna?

The recommended usage of an at-home sauna mirrors that of public saunas: approximately 2-4 times per week, depending on personal preference and tolerance levels. As always, consult with your healthcare provider before incorporating regular saunas into your routine if there are any concerns about underlying medical conditions.


Regular sauna use has numerous benefits, including improved circulation, relaxation, and detoxification. However, it's important to be aware of the recommended frequency and duration of sauna sessions to avoid any negative effects.

For optimal results, sauna sessions should be 2-3 times per week and last 15-20 minutes. It's also crucial to stay hydrated and take precautions such as avoiding alcohol before using a sauna. If you're looking for high-quality home appliances like saunas or steam showers, check out Avide Home. Avide Home provides a variety of choices that can assist in improving your health and wellness regimen.