How Often Should You Use a Sauna?

How Often Should You Use a Sauna?

🧖♂️ How Often Should You Use a Sauna?

If you're wondering how often you should use a sauna to get the best results—whether it's for recovery, detox, or relaxation—you’re not alone. This is one of the most searched questions online. The answer depends on your goals, your health, and the type of sauna you’re using.

But here's the short answer:

✅ For general health and wellness: 3–4 times per week
✅ For performance & recovery: 4–7 times per week
✅ For cardiovascular benefits & longevity: 4+ sessions per week (15–20 minutes each)

Let’s break it down.

🔬 What the Science Says

Several studies, especially from Finland (where sauna use is part of the culture), have shown incredible benefits from regular sauna sessions:

  • 🫀 A 20-year Finnish study found that men who used the sauna 4–7 times per week had a 63% lower risk of sudden cardiac death compared to those who used it once a week.

  • 🧠 Frequent sauna use was also associated with lower risk of Alzheimer’s, dementia, and stroke.

  • 💪 Infrared saunas, in particular, show promising results in reducing muscle soreness, improving sleep, and boosting mood by reducing cortisol.

So yes—more is better, as long as you’re doing it safely.

🕒 Recommended Sauna Frequency by Goal

Goal Sauna Type Frequency Duration
General Health Infrared or Traditional 3–4x/week 15–20 min
Detoxification Infrared 4–5x/week 30–45 min
Muscle Recovery Infrared 5–7x/week post-workout 25–30 min
Cardiovascular/Longevity Traditional 4–7x/week 15–20 min
Stress Relief Either As needed (2–5x/week) 10–30 min

🚫 Can You Use a Sauna Every Day?

Yes, you can safely use a sauna daily, especially if it’s infrared. Just make sure to:

  • Stay hydrated (drink water before and after)

  • Avoid overexertion (especially in high heat)

  • Start slow if you’re new (2–3 sessions per week, then build up)

⚠️ Who Should Use Saunas with Caution?

While saunas are safe for most healthy individuals, people with the following conditions should consult a doctor first:

  • Cardiovascular issues

  • Low blood pressure

  • Pregnancy

  • Respiratory issues (severe asthma, COPD)

✅ Final Thoughts

Using a sauna regularly—especially 4+ times a week—can drastically improve your overall health, longevity, recovery, and mental clarity. Whether you prefer the deep heat of a traditional sauna or the gentle warmth of an infrared model, consistency is key.

Start small, listen to your body, and make sauna bathing a part of your weekly wellness routine.

Back to blog
View all