How Long Should You Stay in a Sauna: A Comprehensive Guide

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Saunas are renowned for their relaxing and therapeutic benefits, making them a popular wellness choice worldwide. But one question often arises among both novices and regular users: how long should you stay in a sauna? Understanding the optimal duration to spend in a sauna is crucial for maximizing its benefits while avoiding potential risks. Here’s a comprehensive guide that answers this key question, provides essential facts, and highlights the benefits and precautions of using a sauna.

Optimal Duration to Stay in a Sauna

The recommended time to stay in a sauna typically ranges between 15 to 20 minutes. However, this can vary based on several factors:

Experience Level of Sauna Use

Beginners should start with shorter sessions, around 5-10 minutes, gradually increasing as their tolerance improves.

Sauna Temperature

A higher temperature may necessitate a shorter stay. Traditional saunas are usually set between 150°F to 175°F (65°C to 79°C), while infrared saunas operate at lower temperatures but penetrate deeper into the skin.

Health Conditions

Individuals with certain medical conditions should consult a doctor before using a sauna. Conditions like heart disease, low blood pressure, or pregnancy can affect sauna tolerance.

Factors Affecting Your Length of Stay in the Sauna

Personal Anecdotes

When I first started using a sauna, I could barely last 10 minutes before feeling overwhelmed by the heat. Over time, I gradually increased my sessions to 20 minutes, which now feels perfect for me. Listening to your body is key—if you start feeling dizzy or uncomfortable, it’s time to step out.

Scientific Studies

A study published from the Mayo Clinic found that regular sauna use can improve cardiovascular health and increase longevity. However, it emphasized the importance of not exceeding 20 minutes per session to avoid adverse effects

Expert Opinions

Some cardiologists advise, “While saunas are beneficial, it’s essential not to overdo it. Staying in too long can lead to dehydration, heat exhaustion, and in extreme cases, heatstroke.”

Potential Dangers of Overstaying

Overstaying in a sauna can lead to several health risks:

  • Dehydration: Excessive sweating can deplete your body’s fluids, leading to dehydration.
  • Heat Exhaustion: Prolonged exposure to high heat can cause symptoms like dizziness, headache, and nausea.
  • Heatstroke: In severe cases, overstaying can result in heatstroke, a potentially life-threatening condition.

Tips for a Safe Sauna Experience

  • Stay Hydrated: Drink water before and after your session to replenish lost fluids.
  • Cool Down: Take breaks if needed and allow your body to cool down between sessions.
  •  Listen to Your Body: If you feel lightheaded, nauseous, or uncomfortable, exit the sauna immediately.

Benefits of Using a Sauna

Saunas offer numerous health benefits, including:

  • Improved Circulation: Heat exposure can enhance blood flow, improving cardiovascular health.
  • Muscle Relaxation: Saunas can help reduce muscle tension and pain.
  • Stress Relief: The calming environment promotes mental relaxation and stress reduction.


Saunas can be a wonderful addition to your wellness routine, offering numerous health benefits. However, knowing how long to stay in a sauna is crucial. For most people, 15-20 minutes is an optimal duration, but always consider personal factors and listen to your body. By following these guidelines, you can safely enjoy all the rejuvenating benefits that saunas have to offer.