Wondering how long to stay in a sauna? While there’s no one-size-fits-all rule, beginners should start small — just 5 minutes can be enough. More experienced users can stay up to 20 minutes. If you have health concerns, consult your doctor first.

 

Recommended Sauna Session Durations

Sauna Guidelines for New and Regular Users
User Type	Suggested Time	Tips
Beginner (not post-exercise)	5 minutes	Hydrate well. Slowly increase duration over time. Avoid sauna after workouts at first.
Regular user (not post-exercise)	Up to 20 minutes	Monitor for dehydration or overheating. Always drink water afterward.
Regular user (post-exercise)	Up to 20 minutes after cooling down	Ensure heart rate returns to normal before entering. Exit if you feel dizzy.

 

Sauna use varies by tradition. Most research focuses on Finnish saunas, which have been used for thousands of years and typically feature wood-lined interiors and dry heat. Other sauna types include:

• Finnish Sauna: Uses a stove to heat stones; dry air with occasional steam from water poured over rocks.
• Infrared Sauna: Emits radiant heat to warm the body directly; cooler air temperature but deep heat penetration.
• Steam Room: Boils water to create humid air; interiors are usually tiled for easy cleaning.

 

In a traditional Finnish sauna (~175°F), beginners may only tolerate a few minutes. Regular users often stay 15–20 minutes. While some push up to 30 minutes, prolonged sessions aren’t well studied and may not be suitable for those with health conditions.

 

Interestingly, one study found no additional wellness benefits when people used saunas more than 4 times a month, suggesting moderation may be just as effective.

 

Is Sauna Good After Exercise?

Many athletes enjoy saunas for post-workout recovery, especially after cardio. Saunas may ease muscle tension and provide mental relaxation. But staying too long — especially after intense exercise — can slow down recovery. Researchers suggest sauna use is better suited for moderate aerobic activity like jogging or cycling.

 

When to Avoid the Sauna

Saunas are generally safe for healthy people, but caution is necessary for those with certain medical conditions. Always check with your doctor first if you’re unsure.

 

Use caution or avoid sauna sessions if you have:

• Unstable angina or recent heart attack
• Low blood pressure or are over age 70
• Uncontrolled high blood pressure
• Temperature-sensitive medication side effects
• Pregnancy
• Kidney issues
• Epilepsy
• History of substance abuse

 

Health Benefits of Sauna Use

Saunas may contribute to better health in several ways. Research has linked regular use with benefits such as:

• Heart Health: Long-term studies show regular sauna use may reduce the risk of sudden cardiac events and stroke.
• Brain Health: Frequent sessions were associated with lower risks of Alzheimer’s and dementia in men.
• Blood Pressure: Sauna use may help lower or stabilize blood pressure levels over time.
• Respiratory Support: Steam may help those with asthma or chronic bronchitis breathe more easily and recover from colds faster.

 

Smart Sauna Tips

To make your sauna experience safe and effective, follow these tips:

• Skip alcohol before or during use — it increases dehydration risk.
• Hydrate well before and after your session.
• Start with short sessions and build up as your body adapts.
• Exit immediately if you feel dizzy or unwell.
• Cool down gradually; avoid going straight into a cold environment.

 

Some people practice contrast therapy — alternating sauna heat with a cold plunge — which may support circulation and reduce stress. However, ease into this carefully.

 

Conclusion

Most healthy adults can enjoy saunas safely and reap benefits like improved circulation, better sleep, and reduced stress. Just remember to ease in, hydrate, and consult a healthcare provider if you have any concerns or chronic health conditions.

 

Source inspiration: This article was adapted and rewritten from Verywell Health. Content revised for clarity, safety, and originality.