How Long Should You Stay in a Sauna?

🕒 How Long Should You Stay in a Sauna?

It depends on the type of sauna you're using and your personal goals—but getting the timing right is key to maximizing benefits without risking dehydration or overheating.

Here’s the general rule:

✅ Traditional Sauna: 10–20 minutes
✅ Infrared Sauna: 25–45 minutes

Let’s dive into why these times matter—and how to customize your sessions safely.

🔥 Traditional Sauna Duration

Traditional saunas (wood-burning or electric) heat the air to 160°F–200°F and create a dry or steamy environment. Because of the intense heat:

• 🕐 Beginners: Start with 8–10 minutes

• 🕑 Experienced users: 15–20 minutes max per session

• 🧊 Tip: You can do multiple rounds with breaks in between (e.g. 3 rounds of 15 mins with cold showers in between)

💡 Important: Never exceed 20–25 minutes at once unless you are highly experienced and well-hydrated.

🔴 Infrared Sauna Duration

Infrared saunas use light waves to heat the body directly, operating at lower temps (110°F–140°F). This allows for longer sessions without feeling overwhelmed.

• 🕐 Beginners: 15–25 minutes

• 🕑 Experienced users: 30–45 minutes

• ☕ Some people use them up to 1 hour, but always listen to your body

🎯 Adjust Based on Your Goal

⚠️ Signs You've Been in Too Long

Get out if you feel:

• Lightheaded or dizzy

• Nauseous

• Overly fatigued

• Short of breath

Drink water, cool off, and rest if any of these occur.

✅ Final Thoughts

For most people, the sweet spot is 15–30 minutes, depending on the sauna type and personal tolerance. You’ll still reap all the benefits—without overdoing it.

Want to sauna at home?
Explore our collection of home sauna kits built for safe, effective daily use.