How Long Should You Stay in Sauna?

sauna stay time

Saunas are celebrated for their health benefits, but how long should your session in a sauna room last to be both safe and effective?

While a typical sauna visit should be between 15-20 minutes to prevent dehydration, those who are well-hydrated and healthy may extend their time up to 45 minutes.

Remember, the most beneficial part of a sauna experience starts when you begin to sweat. Let’s dive deeper into maximizing the benefits of your sauna sessions.

Key Takeaway

  • Start with 5-10 minutes if new to saunas, extending to 15-20 minutes as tolerated.
  • Ensure proper hydration before and adjust duration based on personal health and comfort.
  • Consult a healthcare professional if you have underlying health conditions before extending sessions.

How long should you stay in the sauna?

For those who have yet to experience a sauna, beginning with a modest duration is advisable to ease into the practice.

  • If you’re new to using saunas, limiting your sessions to 5 to 10 minutes at a time is best.
  • If you’ve just finished exercising, wait for at least 10 minutes before entering the sauna.
  • It’s recommended not to exceed approximately 15 minutes per session when using the sauna.

While some experienced sauna users say that you shouldn’t overdo it, the more you stay in the sauna, the more you are putting your body’s hydration at risk. So basically, you just have to cap your time around 15-20 minutes. 

Now let’s have a look at the main benefits of a sauna.

Benefits of Taking Sauna

Saunas are widely embraced for their relaxation and socializing benefits. Additionally, incorporating a sauna session after your workout or at the end of a busy workday can positively affect your overall health.

  • Sauna use has been associated with improved heart function in people with heart failure, according to earlier studies.
  • Regular sauna bathing, around four to seven times per week, has been linked to a lower risk of stroke, as observed in a long-term study involving Finnish men and women.
  • Using saunas frequently has been connected to a reduced risk of dementia and Alzheimer’s disease, according to a study involving Finnish men.
  • Using far-infrared saunas a few times a week can help alleviate muscle soreness after exercise and potentially reduce overall inflammation, as suggested by small studies.

Significance of Sauna temperature during the session 

The sauna temperature plays a vital role in defining the session duration. Higher temperatures generally lead to shorter sessions, as the intense heat can quickly raise the body’s core temperature and cause discomfort. 

Lower temperatures allow longer sessions as they are more tolerable for extended periods. Finding a temperature that balances personal comfort and safety is essential to enjoy the benefits of the sauna effectively.

High heat in the sauna can significantly impact the body, necessitating caution. Prolonged exposure to extreme temperatures can lead to dehydration, dizziness, and even heat-related illnesses like heat exhaustion or heat stroke. 

Listening to your body, staying hydrated, and taking necessary breaks is vital. Individuals with underlying health conditions, such as cardiovascular or respiratory issues, should consult a healthcare professional before engaging in high-temperature sauna sessions to ensure their safety.

Tips for Using Sauna

If you plan to use a sauna at the gym, it’s important to be aware of what to expect. Different gyms may have their own specific rules and guidelines regarding sauna usage. Typically, saunas are enjoyed without clothing, but it’s advisable to familiarize yourself with the norms at your particular gym before undressing. Here are a few key points to remember:

  • Understand the rules: Learn and follow the sauna rules specific to your gym.
  • Clothing preferences: Find out whether it’s customary to use the sauna naked or if wearing a towel or swimsuit is preferred.
  • Respect others: Be mindful of other sauna users and maintain appropriate behavior and personal space.
  • Hygiene: Remember to bring a towel to sit on for hygiene purposes and to wipe away sweat.
  • Stay hydrated: Drink plenty of water before and after using the sauna to stay hydrated.

How does detoxification in a sauna work?

During a sauna session, detoxification occurs through a process called sweating. The high temperature in the sauna causes your body to sweat, which helps eliminate toxins from your skin. As you sweat, toxins such as heavy metals, chemicals, and impurities are released from your body. The heat also increases blood circulation, which aids in the removal of waste products. 

Is a Sauna Good For You on a daily basis?

Using a sauna on a daily basis can have various health benefits for many people. However, it is important to consider factors such as individual health conditions, hydration, and personal comfort. It is recommended to consult with a healthcare professional before incorporating daily sauna sessions into your routine.

Approach SPA WORLD

If you’re looking to unwind and rejuvenate, why not try SPA WORLD’s exceptional sauna facilities? Indulge in the soothing warmth and detoxifying benefits of their saunas, designed to promote relaxation and wellness. Contact us at SPA WORLD today to book your revitalizing sauna experience.


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Spa World Houston in Katy, TX, is a Korean-style spa dedicated to promoting relaxation and wellbeing. Known for its soothing ambiance and a variety of rejuvenation services, it's a haven for tranquility.


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