Saunas are becoming more popular than ever, and for good reason. Whether it's for relaxation, muscle recovery, or just a good sweat, stepping into a sauna can feel like hitting a reset button. But one question always pops up: how long should you actually stay in there?

The answer isn’t one-size-fits-all. It depends on a few things like your health, experience level, and even the type of sauna you’re using. Knowing the sweet spot between getting the benefits and pushing your limits can make or break the experience.

In this article, we’ll explore what you need to know about timing your sauna sessions, so you can step out feeling refreshed, not overwhelmed.

Factors That Affect Sauna Duration

How long you stay in a sauna depends on a few clear factors. Not everyone can—or should—spend the same amount of time in the heat. Let’s break it down so you know what’s best for you.

Type of Sauna (Traditional vs. Infrared)

The type of sauna you’re in makes a big difference. In a traditional sauna, the air temperature is cranked up to about 150-195°F (65-90°C), which can feel overwhelming. For most people, staying in for 10-20 minutes at a time is ideal. You might find yourself needing to exit sooner if the heat becomes too much.

Infrared saunas, on the other hand, are a bit easier on the body. They work by directly heating your body rather than the surrounding air, and they operate at lower temperatures—between 120-150°F (49-65°C). Because they’re less intense, you can typically stay in an infrared sauna for 20-30 minutes without feeling wiped out. That said, just because it feels cooler doesn’t mean you should overstay—take breaks if needed.

Read also: The Difference Between Traditional and Infrared Saunas

Heat Tolerance

Your heat tolerance is personal. If you’ve never sat in a sauna before, starting with 5-10 minutes is smart. If you're seasoned in sauna use, staying in for up to 20 or 30 minutes may feel comfortable. It depends on how your body handles heat. For someone who works out regularly or lives in a warm climate, staying in longer might not be as tough.

If you tend to avoid the heat in everyday life, it’s best to stick to shorter sessions and work your way up over time.

Personal Health

Your health plays a huge role in determining how long you can stay in a sauna. If you have heart issues, respiratory problems, or low blood pressure, you’ll need to be cautious. The high heat can stress your cardiovascular system, making long sessions risky. For people with these conditions, it's a good idea to stick to shorter sessions—around 5-10 minutes—and always check with a healthcare provider before increasing your time.

Pregnant individuals or those with other medical concerns should avoid lengthy sauna sessions as well. Saunas can cause dehydration, low blood pressure, and other complications, so it's best to prioritize safety and stick to brief stays.

Experience Level

Beginners shouldn’t push their limits. If this is your first time using a sauna, don’t stay in for more than 5-10 minutes. Your body needs time to adjust to the heat. Over time, you can gradually extend your sessions to 15-20 minutes, but always listen to how your body feels.

On the flip side, experienced sauna-goers who know their limits might handle 20-30 minute sessions just fine.

Hydration and Preparation

Staying hydrated is essential when using a sauna. Before stepping in, drink plenty of water—at least one full glass. You’re going to lose a lot of fluids through sweat, and being dehydrated can lead to dizziness or overheating. You may want to sip water during your session, especially if you plan to stay for longer. After you leave the sauna, be sure to drink more water to replenish what you’ve lost.

Proper preparation doesn’t stop with hydration. Avoid heavy meals before a sauna session. A light snack is fine, but going in on a full stomach can make you feel nauseous.

Finally, taking a quick shower beforehand can help your body adjust more easily to the heat, making the experience more comfortable.

How Long Should I Use a Sauna?

Knowing how long to stay in a sauna depends on where you are in your sauna journey. For most people, the duration isn’t set in stone, but there are some general rules of thumb to follow based on your experience level, how your body reacts, and the type of sauna you're using.

The goal is to find that sweet spot where you're reaping the benefits without overdoing it.

For Beginners: 5-10 Minutes

If you're new to the sauna world, keep your sessions short. Start with 5-10 minutes to allow your body to gradually adjust to the heat. Your first few sessions will feel intense, and that’s okay—saunas are meant to challenge your body. Don't force yourself to stay longer if you start feeling lightheaded or uncomfortable. The idea is to let your body slowly get used to the heat.

One thing to remember: you don’t have to feel like you're drenched in sweat for it to count. Even a short session can help with circulation and relaxation. After a few sessions, you’ll notice that you can comfortably handle longer stays.

But for now, stick to shorter times and take a nice, gradual approach.

For Intermediate Users: 10-20 Minutes

Once you’ve gotten the hang of the sauna, you can safely extend your sessions to 10-20 minutes. At this point, your body is more used to the heat and should be able to handle longer stays without too much discomfort. Intermediate users can also explore multiple rounds. For example, you could do a 10-minute session, step out to cool down, and then go back in for another 10 minutes.

This gradual increase helps you build heat tolerance and gives your body time to adapt. If you feel good during your session, there’s no harm in staying a bit longer, but always keep hydration in mind. If you’re sweating heavily, take sips of water throughout your session.

And, as always, listen to your body—if you start feeling dizzy, nauseous, or too hot, exit the sauna right away.

For Advanced Users: 20-30 Minutes

For seasoned sauna users, especially those use saunas post-workout, staying in for 20-30 minutes is usually safe and effective. Advanced users typically have higher heat tolerance and know their body’s signals well enough to manage longer sessions. That said, even if you’ve been doing this for years, it’s important not to overdo it.

Some people like to push their limits with extended sessions, but that doesn’t necessarily mean better results. You can still overheat or dehydrate even if you’re experienced. A good strategy for longer sessions is to break them into rounds.

Spend 15-20 minutes in the sauna, take a cool-down break for 5-10 minutes, and then go back in for another 10-15 minutes if you're feeling up for it.

Signs to Watch For

It’s important to recognize when your body is telling you to leave the sauna. Signs like dizziness, nausea, excessive thirst, or a rapid heartbeat mean you’ve probably stayed in too long. These are signals that your body is overheating or dehydrated, and staying any longer could lead to more serious problems, like heat exhaustion or heat stroke.

No matter how experienced you are, paying attention to your body’s signals is the key to a safe and enjoyable sauna experience. Don’t feel the need to tough it out just to stay longer. A safe, comfortable session is far more effective than overdoing it.

Potential Risks of Overstaying in a Sauna

Saunas offer plenty of benefits, but staying too long can turn a relaxing session into a risky situation. While it might be tempting to push the limits, knowing when to step out is crucial. Overstaying in a sauna can lead to dehydration, overheating, and even more serious health problems.

Here’s what can happen if you don’t pay attention to the clock (and your body).

Dehydration

Dehydration is the most common risk when staying too long in a sauna. Saunas make you sweat—a lot—and that means you’re losing water fast. If you’re not replenishing those fluids, your body can quickly become dehydrated. Symptoms of dehydration include dry mouth, dizziness, and feeling lightheaded.

It’s important to drink water before, during (if necessary), and after your sauna session. Even experienced sauna users can fall into the trap of not hydrating properly. If you start feeling overly thirsty or your mouth gets dry, it's a sign to leave the sauna and drink some water.

Ignoring these signs can lead to more severe dehydration, which can cause headaches, fatigue, and muscle cramps.

Heat Exhaustion and Heat Stroke

Heat exhaustion is another major risk of overstaying in a sauna. When your body can’t cool down properly, you may start feeling weak, dizzy, and nauseous. In some cases, heat exhaustion can progress to heat stroke, which is a serious medical condition. With heat stroke, your body’s core temperature rises dangerously high, and you might stop sweating altogether—despite the heat.

Heat stroke is an emergency that requires immediate medical attention. Symptoms include confusion, a rapid pulse, and fainting. If you or someone you’re with shows any signs of heat stroke, get out of the sauna immediately and cool down with cold water or ice packs.

It's not worth risking your health to stay in longer.

Low Blood Pressure and Fainting

The heat from the sauna causes your blood vessels to expand, which can lower your blood pressure. For some people, this can lead to fainting or feeling weak when standing up. If you have low blood pressure or are prone to dizziness, it’s especially important to keep your sessions short—around 10 minutes—and exit the sauna slowly to avoid sudden drops in blood pressure.

Fainting inside a sauna can be dangerous, not only because of the heat but also because of the risk of injury. If you feel faint or lightheaded, sit down and take a break. Don’t rush to stand up or exit quickly, as this can make things worse. Take your time, cool down, and let your body adjust.

Electrolyte Imbalance

Sweating in a sauna doesn’t just cause water loss—it also leads to a loss of electrolytes like sodium, potassium, and magnesium. Electrolytes are crucial for muscle function and overall bodily balance. When your electrolytes get out of balance, you might experience muscle cramps, weakness, or even irregular heartbeats.

This is why it’s important to replenish both water and electrolytes after a sauna session, especially if you’ve been sweating heavily. Drinking sports drinks or electrolyte solutions can help restore what you’ve lost. For longer sauna sessions or more frequent use, you may want to make electrolytes a regular part of your post-sauna routine.

Heart Strain

Saunas are known for their cardiovascular benefits, but overstaying can strain your heart. The heat increases your heart rate as your body works harder to cool itself down. For people with heart conditions or those who are prone to high blood pressure, this extra strain can be dangerous. If you have any concerns about heart health, it's important to keep your sauna sessions short and avoid extreme temperatures.

Even for healthy individuals, it’s wise to pace yourself. Heat puts your cardiovascular system to the test, and pushing beyond your limits can do more harm than good. If you start to feel your heart racing or notice any discomfort, it's time to exit and cool down.

Conclusion

Staying in a sauna for the right amount of time is all about balance. Whether you're a beginner starting with 5-10 minutes or a seasoned sauna-goer pushing 20-30 minutes, the key is listening to your body. 

However, overstaying can quickly turn a soothing experience into a risky one, with dehydration, overheating, and other dangers lurking if you ignore the signs.

The heat offers incredible benefits, but it’s not something to push beyond what feels comfortable. Staying hydrated, pacing yourself, and recognizing when it's time to step out can make all the difference.