How Much Time to Spend in a Sauna

Ultimately, pay attention to your body and remain in a sauna only as long as you feel comfortable. Studies have examined sauna sessions lasting from 5 minutes up to around 30 minutes.

For many people, regular sauna use is part of daily life. Whether you hop in after exercising or to decompress, saunas can provide several health perks.

So how much time is appropriate in a sauna, and how often is ideal? Below are guidelines on what to do — and what to avoid — when you use one.

How long should I stay in a sauna?

If you’re new to saunas, organizations such as the American College of Sports Medicine, the American Sauna Society, and seasoned sauna users generally recommend starting conservatively.

Beginners might begin with sessions of 5 to 10 minutes and gradually extend their time. Avoid spending more than 20 to 30 minutes in a single sitting.

Although some veteran sauna-goers, particularly in Finland, may turn the experience into a lengthy social occasion, it’s wise not to overindulge. Prolonged stays increase the chance of dehydration, so a practical limit is about 15 to 30 minutes.

The Finnish origin of the word “sauna” offers a simple rule: the sauna is for relaxation, not clock-watching — exit when you feel adequately warm.

Keep reading to learn why time spent in a sauna and regular use could benefit your health.

Benefits of using a sauna

Beyond being a favored spot for winding down and socializing, stepping into a sauna after exercise — or after a busy day — can have positive effects on your health.

• Enhanced cardiovascular performance: A 2022 study indicates that combining sauna sessions with physical activity may boost cardiorespiratory fitness, lower blood pressure, and improve total cholesterol in sedentary adults.
• Decreased stroke risk: A long-term study involving over 1,600 Finnish participants across several years found that frequent sauna bathing — as often as four to seven times weekly — was linked to a lower risk of stroke in older adults.
• Lower dementia risk: A 2020 study of nearly 14,000 Finnish adults observed an association between more frequent sauna use and reduced risk of dementia and Alzheimer’s disease. Further investigation is needed to clarify the causes of this link.
• Less inflammation and muscle soreness:Smaller trials suggest that infrared saunas may help diminish muscle soreness following workouts.

Potential risks

It’s important to recognize potential hazards associated with saunas, such as dehydration and a possible temporary reduction in male fertility.

Certain health issues may make sauna use inadvisable. These include:

• pregnancy
• asthma or other respiratory disorders
• heart disease
• epilepsy
• very high or very low blood pressure
• recent alcohol consumption
• use of medications like stimulants or sedatives

While saunas are usually safe for most people, it’s essential to understand proper usage and appropriate session lengths.

Should I use a sauna or steam room?

If your facility has both a sauna and a steam room, you may feel inclined to try each. Since they deliver comparable advantages, selecting just one per visit is perfectly acceptable.

If you opt to experience both, there’s no strict order to follow. Choose what feels best, but always give your body time to recover before starting another session. A quick shower between them is courteous to other users.

Heat or humidity

Steam rooms are sometimes called “wet saunas,” but technically they’re different despite similarities. “Sauna” is a Finnish term describing a space with high heat. Conversely, a steam room resembles a Turkish bath, characterized by elevated humidity.

Sauna and steam room comparison chart

Although steam rooms are frequently used for similar purposes, especially post-workout or after a stressful day, the benefits differ slightly due to their distinct characteristics.

What is a sauna?

Saunas have a long history in Scandinavia, dating back thousands of years. Early saunas started as earth pits covered with animal skins and evolved into traditional structures where wood was burned in a stove, with or without a chimney.

A basket of stones typically sits above the stove so water can be poured on them to create “löyly,” the steam that raises humidity in the sauna.

Today several sauna types are common, including:

• Wood-burning: Stoves heat the sauna rocks, enabling high temperatures.
• Electric: These are the most prevalent modern saunas because electric heaters are convenient, safe, and easy to operate.
• Infrared: Rather than heating the surrounding air, infrared saunas emit rays that warm the body directly. Though not a traditional sauna, they provide similar effects at lower temperatures.
• Smoke: Like wood-burning saunas, a stove heats the air and rocks, but the smoke sauna lacks a chimney. After heating, smoke is vented and the door closed, leaving residual heat inside.

Takeaway

The key rule when using a sauna or steam room is to heed your body. Saunas are broadly considered safe and may offer health advantages, but avoiding dehydration is crucial. Keep in mind your reaction to heat can vary from visit to visit.

Experts suggest optimal benefits come from sessions around 15–20 minutes, with a frequency of 3–7 times per week.

Drink water before and after sauna use. If you have concerns, consult your healthcare provider prior to using a sauna.

Ask staff at the facility for advice, answers to questions, and guidance on what to expect. If you’re pregnant, get medical approval before visiting a sauna.

A sauna visit can be calming and restorative. Relax, take deep breaths, and enjoy the experience.