If you’ve ever enjoyed the warmth of a sauna, you probably know how easy it is to lose track of time in there. But how long is too long? While saunas can be a great way to relax and recharge, spending the right amount of time inside is key to getting the benefits without putting your body at risk.
So, How Long Should You Really Stay in a Sauna?
For most people, the magic number is around 15 to 20 minutes. That’s enough time for your body to experience the benefits—like improved circulation and muscle relaxation—without pushing things too far. But everyone’s different, so it’s important to listen to your body. If you start feeling lightheaded or too hot, it’s definitely time to step out.
For Sauna Newbies
If it’s your first time in a sauna, less is more. We recommend starting with 5 to 10 minutes. This gives your body a chance to get used to the heat. Plus, it’s easier to build up from there once you know how it feels.
Also, if you’ve just finished a workout, it’s a good idea to wait about 10 minutes before stepping into the sauna. Let your body cool down a bit naturally before cranking up the heat again.
Sauna Pros
If you’re comfortable with the heat and have been using saunas regularly, 15 minutes tends to be the sweet spot. But don’t worry if you want a longer session—you can stay for up to 45 minutes total as long as you take breaks every 15 minutes to cool off and get some water.
A typical sauna session for us is 10 minutes in the sauna, followed by a cold plunge or cold shower, then relaxing in a chair outside for 10-20 minutes and then repeating the process.
The Right Temperature for You
Setting the right temperature can really shape your sauna experience:
- For a Relaxing Experience: If you’re looking to unwind, aim for 160°F. It’s warm enough to feel the benefits without being too intense.
- For a Deeper Sweat: If you prefer a stronger, deeper experience, try setting the sauna at around 180°F. Just make sure it’s not too much for your body to handle.
We tell most people to keep their saunas between 155–195°F (70–90°C), with 180°F being a solid balance of comfort and heat.
Listen to Your Body and Stay Safe
Saunas are all about relaxation, but it’s still important to stay safe. If you ever feel dizzy, nauseous, or overheated, step out immediately. And don’t forget to drink plenty of water before, during, and after your session to avoid dehydration. Taking breaks and drinking plenty of water makes all the difference, especially if you’re planning a longer sauna session.
Final Thoughts
At the end of the day, saunas are a fantastic way to unwind, recover after a workout, or just enjoy some peace and quiet. Just remember to pace yourself, take breaks, and, most importantly, listen to your body. That way, you’ll always walk away from your sauna session feeling refreshed and recharged, not drained.
