The recommended duration to stay in a sauna generally ranges from 5 to 30 minutes , depending on your experience, health, and the type of sauna used.
General Guidelines
- Beginners: Start with short sessions of about 5 to 10 minutes to allow your body to adjust to the heat safely
- Typical session length: Most people find 15 to 20 minutes sufficient to work up a sweat and enjoy health benefits such as relaxation and cardiovascular improvement
- Maximum duration: Avoid staying longer than 30 minutes in a traditional sauna to prevent dehydration and heat-related risks
. Experienced users who are well-hydrated may extend sessions up to 30 minutes safely
- Infrared saunas: Because they operate at lower temperatures, sessions can be longer, often 25 to 45 minutes for experienced users
Important Considerations
- Listen to your body: Leave the sauna as soon as you feel too hot, dizzy, or uncomfortable
- Health status: People with heart conditions or other health issues should consult a doctor before using a sauna or extending session times
- Hydration: Drink water before and after sauna use to avoid dehydration
- Frequency: Daily sauna use is generally safe if sessions are kept within recommended durations and hydration is maintained
Summary
User Type| Recommended Duration| Max Duration| Notes
---|---|---|---
Beginners| 5–10 minutes| Do not exceed 15 min| Start small, build tolerance
Regular users| 15–20 minutes| Up to 30 minutes| Depends on hydration and heat
tolerance
Infrared sauna users| 15–30 minutes| Up to 45 minutes| Lower temp allows
longer sessions
In all cases, the key is to prioritize safety by listening to your body and avoiding overexposure to heat
