In Finland, the birthplace of the sauna culture, the sauna is meant for relaxing, not counting the minutes. The idea is to leave the sauna once you feel hot enough.
But, if you ask sauna experts the question ” How long should you stay in a sauna” the answer will be between 15 to 20 minutes. While that is the safe time limit for sauna sessions, it brings us to another question.
What happens if you stay in a sauna too long?
Truth is, you can get into serious trouble by overstaying in a sauna and raising your body temperature beyond a limit, and risking dehydration. So, to get the best sauna health benefits, you need to find out what works best for you.
How Long Should You Sit in a Sauna?
The amount of time spent in a sauna depends on the temperature of the sauna chamber and how acclimated you are to heat. But no matter how hydrated you are, the longer you stay in the sauna, the higher the chances of getting dehydrated and being adversely affected by heat stress.
Whether you choose the best infrared sauna or a traditional sauna, It is best to start with five or 10-minute sessions and slowly increase it. Remember, since the heat rises in a sauna, sitting closer to the floor will make the heat less intense.
Let’s take a quick look to find out the ideal sauna bathing time limits for different individuals and situations.
Topic | Recommended Sauna Time | Additional Recommendations |
Beginners | 5-10 minutes per session | Gradually increase the time |
Experienced | Up to 20 minutes per session | Make sure that you are hydrated before the sauna session |
Elderly | Start with 5-10 minutes per session | If you have any health conditions consult the doctor before a sauna. |
Children | Start with 10-15 minutes | There are no established sauna guidelines for children. Generally, children below 8 years are not allowed in a sauna. Always keep children under supervision in a sauna. |
Pregnant Women | Avoid sauna sessions | Raising your body temperature, especially during the first 12 weeks of pregnancy, can be risky. |
After Workout | Wait for 15-20 minutes before entering the sauna | Wait till the heart rate drops to normal and your body cools down. Drink plenty of water to compensate for the fluid loss during exercise |
Understanding Sauna Temperatures
Depending on the type of sauna, the temperature varies. A traditional dry sauna will be hotter than an infrared sauna or a steam room. However, the main benefits of saunas remain the same in most cases.
The idea of the sauna is to use heat therapy to increase the heart rate and improve blood flow. This results in multiple positive effects on the cardiovascular system, immune system, and mental health.
Different types of saunas and their temperature ranges
Depending on the heating system used in the sauna the temperature range varies. However, the temperatures of a specific type of sauna can also vary depending on the country and the climate. For example, a traditional Finnish sauna can be warmer in North America when compared to European countries.
Sauna Type | Temperature Range (Fahrenheit) |
Wood-burning sauna | 160 to 220 degrees |
Electric Sauna | 140 to 15 degrees |
Infrared Sauna | 100 to 140 degrees |
Steam Sauna | 110 to 120 degrees |
Ideal temperature ranges for traditional saunas and infrared saunas
In theory, there are no evidence-based studies that point out ideal temperature ranges for saunas. In traditional saunas, the temperatures are usually between 150˚F and 180˚F.
Since infrared wavelengths can penetrate deeper into the body, they can deliver the same positive effects at lower temperatures. So, the best infrared sauna temperature range is between 100˚F and 140˚F. That makes infrared saunas a better choice for those who feel uncomfortable in the dry heat of traditional saunas
Importance of acclimating to the sauna environment
For newbie sauna users, acclimatization to heat through progressive exposure to heat stress is important. This reduces the heat-related physiological strain on the body and also increases the ability to sweat through cardiovascular changes.
In general, a fit person can take between 9 and 14 exposures to get better acclimatized to a hot steam room. This can be done over a period of 2 to 3 weeks.
Factors to Consider for Sauna Duration
Not all individuals can tolerate heat in the same way. A temperature that is comfortable for you can be scorching for someone else. So, the sauna duration will depend a lot on personal preferences.
Personal health and fitness level
Studies have indicated that individuals with better aerobic fitness have better tolerance to heat stress. In addition, factors like disease, medication, sleep deprivation, and jet lag can also have effects on heat tolerance.
Obesity is another factor that can impact sauna duration for individuals. Subcutaneous fat acts as an insulating layer and affects the natural cooling mechanism of the body. So overweight people generate more body heat and may need to reduce the sauna duration to avoid conditions like heat stroke.
In general, older people have higher core temperatures and lower sweating rates. This reduces the effectiveness of the thermoregulatory mechanism and makes them more prone to heat stress.
Sauna experience and tolerance
While regular sauna use is not recommended, frequent use of the sauna will improve your tolerance to heat. In most cases, experienced sauna users can stay in the sauna for higher lengths of time.
A person’s ability to tolerate heat depends on various factors like age, fitness, and acclimatization state. However, a small percentage of the population can be heat intolerant. The reason is, their thermoregulatory mechanism doesn’t adjust well to heat stress. This makes it difficult for them to stay for long in a sauna.
Hydration and proper preparation
Heat stress increases the core temperature of the body and stimulates sweating. This causes the loss of electrolytes like sodium and potassium from the body. In a steam room, higher humidity reduces the evaporation rate of sweat, raising the chances of heat stress.
Drinking water before entering a sauna reduces the chances of heat exhaustion which may cause symptoms like tiredness and feeling lightheaded. Staying hydrated will help in maintaining the fluid balance in the body.
Beyond that, you can precool your body by taking a cold shower or ice bath before a sauna session. Do not consume alcohol or use recreational drugs before or during a sauna session as it can negatively affect the fluid balance of the body.
When it comes to the question of what to wear in a sauna, the fewer clothes you wear the better. This will help your skin to absorb the heat more effectively and sweat easily.
Consulting a healthcare professional
Those with diabetes, kidney disease, high blood pressure, or any form of cardiovascular disease should discuss with a medical professional before entering a sauna. Consult a healthcare professional if you have a muscle tear, bruising, laceration, or surgery. It is best not to go for a sauna session unless the pain and swelling have reduced.
What Happens if I Stay in the Sauna for Too Long?
While saunas are a great choice to improve your wellness, it is important to check the length of time you spend inside a sauna. Moreover, a sauna is not a complete solution for weight loss. So overstaying will not help you to lose weight faster.
Excessive heat and humidity can have various physiological effects on the body. Staying too long in a sauna can lead to a heat stroke. Anytime you feel dizziness and nausea during the session, leave the sauna and cool down. Besides, some users may feel worse after an infrared sauna session if they stay for too long.
Final Thoughts
The effects of heat and humidity are different for every individual. So how long should you stay in a sauna depends on your personal comfort level. It also depends on whether you are using the sauna for relaxation or for therapeutic purposes.
However, to avoid any negative effects of heat, limit the sauna period to 15-20 minutes. Most importantly, a sauna should be an enjoyable experience, so don’t endanger yourself by ignoring the warning signs from your body.
