How Long to Stay in The Sauna
Sitting in a sauna can provide some great health benefits – from detoxification to stress relief. However, it’s important not to overdo it. Staying too long in the intense dry heat can quickly lead to dehydration. Use this guide to learn how long you should stay in a sauna to maximize benefits while minimizing risks.
Recommended Sauna Session Length
Most experts recommend limiting your time in a traditional sauna to 15-20 minutes per session. For infrared saunas which tend to be cooler, you may be able to go longer – around 30 minutes maximum.
It’s essential not to push past the point where you start feeling discomfort or dehydration symptoms like dizziness. For beginners, start with sessions as short as 10 minutes and work upwards from there.
Why sessions need to be short
Even though it may not seem like you are exerting yourself sitting in a sauna, your body is working hard to maintain temperature. Heart rate and metabolism increase to pump blood to the skin and sweat heavily. This process dehydrates the body rapidly.
Most people lose around 0.5-1 liter of sweat every 10-15 minutes in the sauna. Drink plenty of electrolyte-rich fluids before and after sauna use to avoid dehydration.
Optimizing Time For Maximum Benefits
With regular sauna use of 2-3 times per week, your body can adapt to handle longer sessions. Build up to staying for a total of 30-45 minutes broken up into shorter segments.
For example:
- 10 minutes in sauna
- 5 minute cold shower
- 10 minutes in sauna
- 5 minute cold shower
- 10 minutes in sauna
This allows you to remain in the soothing dry heat longer while minimizing safety risks. Just listen to your body and take breaks anytime you start feeling light-headed or fatigued.
Beginner Tips
If new to using a sauna, start with shorter 5-10 minute sessions. As your body gets used to the process of heating up and sweat production, you’ll be able to stay longer.
Make sure to take a cold shower afterward to lower body temperature back to normal. Never jump straight into a cold pool after sauna time, as this risks shock.
Best Time of Day for Sauna Use
The optimum times to use a sauna are in the early morning or evening. At these times, the sauna will have been fully heated up and recently cleaned.
Avoid eating first
Try not to use the sauna directly after a large meal. The heat can sometimes cause nausea when digesting food. Wait an hour after eating before sauna time.
Don’t mix with alcohol
It’s also very important not to consume alcohol before or after using a sauna. Alcohol is dehydrating on its own, and combining with time in the sauna doubles the dehydration effects. Your sense of hydration levels will also be dulled.
Signs You’ve Stayed Too Long
Be on the lookout for any of the following symptoms that signal it‘s time to get out of the sauna immediately:
- Dizziness or lightheadedness
- Rapid heart rate (above 140bpm)
- Sudden fatigue making it hard to stand up
- Shortness of breath or panting
- Feeling faint or unwell
- Strong urge to get out
If you experience any of these, stop your session early. Sit outside the sauna and rehydrate before trying again.
Underlying health issues
Those with existing heart conditions or blood pressure problems should consult a doctor before trying a sauna. The heat stresses circulation and could exacerbate issues.
Long Term Benefits of Regular Sauna Use
While each session may be short, over time regular sauna use provides great health benefits:
- Improved circulation and cardiovascular function
- Toxin removal through sweating
- Muscle relaxation and faster post-workout recovery
- Lower stress levels and better quality sleep
- Skin cleansing and potential improvement in conditions like acne
Just be sure to stay well hydrated before and after sessions. Some also recommend taking electrolyte supplements if sauna use is frequent.
The Takeaway
To safely enjoy saunas and their multitude of benefits, limit sessions to 15-30 minutes maximum. Take regular breaks to cool off and rehydrate. Build towards longer overall time by creating a sauna circuit routine alternating hot and cold.
Listen to your body closely and cut sessions short if feeling any negative symptoms. Stay well hydrated with electrolyte drinks, and avoid alcohol around sauna time. With these precautions, saunas can be an amazing addition to a healthy lifestyle.