How Long Should You Stay in a Sauna?
The ideal length of time to stay in a sauna depends on your experience level, health, hydration, and the type of sauna (dry vs. infrared). Here’s a general guideline:
General Recommendations
| Experience Level | Recommended Time |
|---|---|
| Beginners | 5–10 minutes |
| Intermediate Users | 10–15 minutes |
| Experienced Users | 15–20 minutes (max) |
You can do 2–3 rounds with cooling breaks in between (about 5–15 minutes each).
By Sauna Type
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Traditional Finnish Sauna (Dry heat ~80–100°C / 176–212°F):
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Max 15–20 minutes per session.
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Always take breaks and hydrate.
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Infrared Sauna (Lower heat ~45–60°C / 113–140°F):
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20–30 minutes is typically safe, due to lower ambient temperature.
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When to Leave the Sauna
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Dizziness, nausea, headache
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Heart pounding or shortness of breath
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Lightheadedness or dehydration symptoms
→ Leave immediately, cool down, and drink water.
Hydration Tip
Drink at least 500 ml (2 cups) of water before and after your sauna session. You’ll sweat out a lot more than you think.
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Beginners: Start with 5–10 mins
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Healthy adults: Up to 20 mins (dry) or 30 mins (infrared)
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Listen to your body: Exit sooner if you feel unwell
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Stay hydrated, and cool off between rounds