Sauna therapy has been cherished for centuries as a way to relax, detoxify, and refresh both body and mind. However, as with any wellness practice, knowing the best approach to maximize its benefits is essential. One of the most common questions people ask about sauna therapy is, “How long should I stay in a sauna?”
Whether you’re a seasoned sauna enthusiast or a newcomer looking to incorporate this ancient practice into your wellness routine, understanding the optimal time to spend in a sauna is crucial. In this guide, we’ll walk you through everything you need to know about safe sauna use, from the ideal duration to the health benefits and tips after a sauna session, ensuring that your experience is enjoyable and beneficial.
What is a Sauna?
You’ve most likely heard about saunas, whether from a TikTok video by a health enthusiast or a celebrity like Jennifer Aniston or Zac Efron. Saunas are all the rage nowadays, but what are these heated rooms, and why have they gained immense popularity over the years?
A sauna is a heated room maintained at a temperature between 158–212℉ using various methods. Depending on the type of sauna, you can choose between a dry or wet heated session.
Here are the 4 types of saunas you can try out:
- Traditional Finnish Sauna
- Infrared Sauna
- Electrically Warmed Sauna
- Steam Room
There are numerous sauna health benefits, including muscle recovery after a workout, lowered risk of dementia, improved mental health, stress relief, weight loss, and skin purification, among others.
How Long Should You Stay in a Sauna?
Now that you’re aware of what a sauna is, how long should you stay in one?
For beginners, the recommended sauna time is 5–10 minutes. That way, you can build your endurance over time and help your body slowly adjust to the heat.
For experienced sauna users, the recommended sauna time is 15–30 minutes. Although it may be tempting to stay in longer, there’s a higher risk of dehydration if you overstay. It’s best to keep your time to 20 minutes, but if you want to stay longer, don’t go above 30 minutes for a single sauna session, no matter how many times you’ve done it.
If you’d like to add sauna therapy to your wellness routine, here are a few tips to keep in mind:
How Long to Stay in a Sauna: 4 Tips to Remember
1. If you’re a beginner, start with 5–10-minute sauna sessions.
For beginners, start with sessions of 5–10 minutes in length. Keep that routine up for the first two weeks, and then gradually increase your sessions by 5 minutes at a time. Always listen to your body to ensure you’re not overworking yourself and staying in the sauna too long.
However, if you’re an experienced sauna goer, sessions can last 15–30 minutes. Listen to your body throughout the session; if you ever feel sick, exit the sauna to cool down. For those starting, sit at the bottom levels of a sauna, as the heat is more intense the higher you position yourself in the heated room.
2. Keep hydrating drinks nearby.
Always prioritize hydration before, during, and after a sauna session. Since saunas promote excess sweating, it’s vital to replenish with water or electrolytes before and after the session. Keep water, coconut water, or sports drinks nearby to prevent dehydration during sauna therapy.
3. Know how often you should use a sauna.
The general rule of thumb for sauna use is 3–7 times a week. It is safe to use it 7 times a week, but that’s only if you’re experienced and have been using the sauna regularly for a while. If you’re a beginner, start with 5–10 minute sessions, about 1–2 times a week, and gradually increase the duration.
4. If you just worked out, wait at least 10 minutes before stepping into the sauna.
If you are incorporating the sauna into your workout routine, it’s essential to know when and how long to stay in the sauna. Wait at least 10 minutes after working out, or until your body temperature returns to normal, to step into the sauna. Then, you can cap your sauna sessions at 20–30 minutes (shorter if you’re a beginner). Avoid getting into the sauna immediately after working out, as this could overload your system.
How to Sauna: 4 Steps For a Relaxing Session
Now that we’ve covered how long you should stay in the sauna for, it’s crucial to understand how to use the sauna properly. Here’s a step-by-step guide on how to properly use a sauna for beginners or experienced users:
1. Rinse off in the shower
Rinse your body with clean water before entering the sauna. There is no need to take an all-encompassing shower; a quick washing is excellent. Depending on your preference, you can also use an exfoliator or loofah on the skin for an enhanced spa experience.
Why is it important to rinse off before a sauna session? Showering helps moisten the skin, remove lingering scents, and remove any dirt buildup, allowing you to sweat more profusely and rid your body of excess toxins.
2. Undress and hop in
We recommend doing sauna therapy au natural or with minimal clothing (such as a bikini or swimming trunks) to receive the complete benefits heat therapy offers. Avoid wearing jewelry, as high temperatures can cause adverse reactions to metals.
It’s best to leave your phone outside the sauna, as it can be very hot and humid. Come prepared with a towel to sit or lie on for the ultimate wellness experience.
As stated above, if you’re a beginner, limit your sessions to 5–10 minutes (or shorter), as the heat can feel very harsh to your body. If you start to feel light-headed or sick, exit the sauna immediately and cool off; always listen to your body during sauna therapy. Over time, you can gradually increase your time to 30-minute sauna sessions. Take it slow and ensure you’re going at a comfortable pace for you and your body.
3. Exit and try a cold plunge
Cold plunging reaps numerous benefits when paired with a sauna session, including a boosted immune system, improved circulation, enhanced mental clarity, and more. The advantages of saunas and cold plunges aren’t dependent on how long you spend in each space, meaning your regular sauna session followed by a short frigid bath should be enough to reap the holistic health benefits.
Don’t try cold plunging and sauna therapy if you’re a beginner. It can be too extreme for your body when you first start. However, after you’ve grown accustomed to heat therapy, start slowly incorporating cold plunges to increase the health benefits you achieve.
Begin with a 15–20 minute sauna session and a 2-minute cold plunge. Gradually increase the time to 30-minute sauna sessions, paired with a 2–5 minute ice bath.
4. Relax & repeat
A typical sauna experience involves several rinse-and-repeat sessions. Once you’ve exited the sauna or cold plunge, let your body return to normal. This can take up to 10 minutes or longer. After relaxing, re-enter the sauna and repeat the entire process. If you’re a beginner, start with two sauna sessions at most, without any in between.
To enhance your sauna session, consider adding an essential oil diffuser. Eucalyptus, lavender, and peppermint have naturally relaxing and healing qualities.
After the Sauna Session
Here are 3 proper aftercare steps to ensure safe sauna sessions:
- Cool Off: As mentioned previously, allowing your body to return to its average temperature before resuming your routine is essential. Whether you’d like to cool off in a cold shower or sit outside with a light breeze, there are numerous ways to let your body slowly return to an average temperature. This can take anywhere from 10 to 30 minutes, so give yourself plenty of time to unwind and relax after a sauna session.
- Eat Snacks: Replenish with nutrient-dense foods like nuts, leafy greens, bananas, and hydrating fruits (such as pineapple, watermelon, and oranges). You can also drink coconut water, milk, or herbal tea to stay hydrated.
- Wear Loose Clothing: Opt for loose-fitting clothing that allows your body to breathe more easily after a sauna session. Instead, change into loose-fitting clothing that allows you to move and enables your body to breathe.
3 FAQs About How Long You Should Stay in the Sauna:
1. Is 10 minutes in the sauna enough?
Yes, a 10-minute session is long enough to experience health benefits and relaxation. However, if you’re a beginner, it may be too much to start with 10 minutes. Instead, start with 5 minutes and add 5-minute increments over a couple of weeks. If you’re an experienced sauna goer, a 10-minute session might not feel like enough. If that’s the case, consider 15-20 minute sessions.
2. How long do you have to sit in a sauna to detox your body?
A 15–20 minute sauna session is enough to detox your body of excess toxins without risking dehydration.
3. How long should you sit in a dry sauna?
A typical dry sauna session lasts approximately 15–20 minutes, but can be extended to up to 30 minutes. It’s up to your preferences and how comfortable you feel while in the sauna.
Invest in Our Customized Sauna for the Ultimate Revitalizing Experience
Adding sauna therapy to your routine can result in a holistically healthy and well-rounded lifestyle. Whether you’re new to saunas or have been using them for years, understanding how long you should stay in a sauna is essential for successful sessions and maximizing the benefits of heat therapy.
At Qontrast, we specialize in custom saunas, wellness rooms, and cold plunges, allowing you to create a luxurious at-home spa experience anytime. We offer a range of cutting-edge saunas, including outdoor heated rooms and built-in saunas for your home. Contact us to schedule a viewing at our showroom and start building your personalized sauna with the help of our Utah-based sauna dealership!
