sauna health benefits

How Long to Stay in a Sauna?

June 08, 2024

sauna lifestyle

Curious about the right time to spend in a sauna? Confused by mixed advice? It's common to feel unsure about sauna limits. But worry not! We'll clear the air and help you enjoy the sauna safely and effectively.

Key Takeaways

In order to make the most out of your sauna experience, it is essential to consider the following key takeaways:

  1. Listen to your body and exit the sauna if you feel uncomfortable or lightheaded.
  2. Make sure to keep yourself hydrated by drinking water prior to, during, and after your time in the sauna.
  3. Steer clear of alcohol or drugs before and during your sauna session.
  4. Choose suitable attire to guarantee both comfort and safety.
  5. Limit your sauna session duration to avoid overheating and dehydration.
  6. To ensure hygiene and enhance blood flow, it is recommended to shower before and after your sauna.

How Long to Stay in a Sauna?

Sauna sessions typically last 10 to 20 minutes, but some go up to 30 minutes. Start with shorter sessions and increase gradually. Listen to your body; exit if uncomfortable or lightheaded. Saunas promote relaxation and well-being, improve circulation, aid in detoxification, and boost the immune system. Heat exposure helps muscle recovery and reduces soreness, beneficial for athletes.

Safety Precautions for a sauna session

While saunas offer numerous benefits, it is important to take certain safety precautions to ensure a safe and enjoyable experience. Here are some important safety measures to keep in mind:

keep hydrated

One of the most crucial aspects of a sauna session is staying hydrated. The intense heat in the sauna can cause excessive sweating, leading to potential dehydration. It is recommended to drink water before, during, and after your sauna session to replenish the lost fluids. However, avoid excessive fluid intake as it can also be detrimental to your health.

Limit Session Duration

As mentioned earlier, it is important to limit the duration of your sauna session to avoid overheating and dehydration. Start with shorter sessions of around 10 to 15 minutes, and gradually increase the time as you become more comfortable. However, be cautious not to exceed 30 minutes to prevent any adverse effects on your health.

Avoid Alcohol and Drugs

Consuming alcohol or drugs before or during your sauna session can have serious consequences. These substances can interfere with your body's ability to regulate temperature and increase the risk of dehydration. It is advised to refrain from consuming any alcoholic beverages or drugs before entering the sauna.

Right Clothing

Choosing the right clothing is important for both comfort and safety during your sauna session. Opt for lightweight and breathable fabrics that allow your skin to sweat and breathe. Avoid wearing excessive layers or heavy clothing, as it may hinder the body's ability to dissipate heat effectively.

Listen to Your Body

It's important to listen to your body and respond to its signals. If you start feeling dizzy, lightheaded, or uncomfortable in the sauna, it's essential to leave immediately. Pushing yourself too far can result in heat exhaustion or other negative consequences. Always prioritize your safety and well-being above all else.

Sit on Towel

sauna tips

It is recommended to sit on a towel or use a sauna bench cover to protect your skin from excessive heat and avoid any potential burns. The sauna's temperatures can reach high levels, and direct contact with the hot surfaces may cause discomfort or injury.

Temperature Moderation

Each sauna has different temperature settings, and it's important to choose a temperature that suits your comfort level. High temperatures can be more challenging to tolerate, especially for beginners. Begin by setting the sauna temperature at a lower level and gradually raise it as you become more comfortable with the heat. Remember, the purpose of a sauna is relaxation, so choose a temperature that provides a comfortable and enjoyable experience.

Shower before after sauna

To fully benefit from your sauna session, it is recommended to take a shower before and after. A pre-sauna shower helps to cleanse the body, open up the pores, and promote efficient release of sweat during the session. Post-sauna shower aids in cooling down the body, removing any toxins or impurities that were released through sweating, and leaves you feeling refreshed.


Knowing how long to stay in a sauna is important for a safe and enjoyable experience. While there is no one-size-fits-all answer, starting with shorter sessions and gradually increasing the duration is a good approach. Prioritizing your comfort, listening to your body, and following the recommended safety precautions will ensure that your sauna sessions are beneficial and rejuvenating. Remember, the sauna is meant to nurture your well-being, so take the time to relax and unwind in this therapeutic environment. To keep track of your time in the sauna, consider using a sauna friendly timer, ensuring you stay within your comfort zone and avoid overheating.

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