The recommended duration to stay in a sauna generally ranges from 10 to 20 minutes per session. Beginners should start with shorter sessions of about 5 to 10 minutes to allow their bodies to acclimate to the heat. More experienced sauna users can extend their sessions up to 15 to 20 minutes, but it is advised not to exceed 30 minutes to avoid risks such as dehydration and overheating
. Different sauna types may influence the ideal duration:
- Traditional Finnish saunas (160-200°F) typically require shorter sessions of 10 to 15 minutes due to higher temperatures and low humidity.
- Infrared saunas (120-140°F) allow for longer sessions, sometimes up to 45 minutes, because the heat is less intense.
- Steam rooms (110-120°F with near 100% humidity) usually have shorter sessions of 10 to 20 minutes because high humidity can cause fatigue and discomfort
It is important to listen to your body and leave the sauna once you feel sufficiently hot or uncomfortable. Frequent breaks and hydration are crucial to avoid adverse effects like dehydration, heat exhaustion, or cardiovascular strain
. In summary:
- Beginners: 5 to 10 minutes
- Regular users: 15 to 20 minutes
- Maximum recommended: 30 minutes (only for experienced users)
- Always stay hydrated and take breaks as needed
Staying in a sauna longer than recommended can lead to dehydration, dizziness, fatigue, and in extreme cases, heat stroke
