How Long Can You Safely Stay in a Sauna? Plus, Expert-Backed Safety Tips

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Learn how long you can stay in a sauna for maximum health benefits

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How long can I stay in the sauna?

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How often can I use the sauna?

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Does a sauna detoxify your body?

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Health Benefits

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Potential Risks

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Sauna vs. Steam Room

For thousands of years, saunas were used to enhance relaxation, but now people seek them out to improve their health. Sauna bathing is linked to a variety of health benefits, but there are a few precautions to take to ensure you have a safe experience. In this article, we’ll explain how long you can sit in a traditional and infrared sauna so you can avoid overheating. We’ll also go over the various health benefits and potential risks of sitting in the sauna, including tips on how to stay hydrated.^{[1]XResearch source}

Things You Should Know

Limit your sauna session to 15-20 minutes 3 times per week.
For an infrared sauna, sit in the room for 20-30 minutes 4-5 times per week.
Always listen to your body to see if you’re getting too hot. If you feel dizzy, lightheaded, or nauseous, leave the sauna and drink 2-4 glasses of cool water.

Section 1 of 6:

How long can I stay in the sauna?

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You can safely sit in a traditional sauna for 15-20 minutes. As a general rule, always start small when using a sauna. Listen to your body to see when you’re getting too hot, and limit your time to 15-20 minutes per session to avoid dehydration. If you feel dizzy, lightheaded, or nauseous, it’s time to head for the door—step outside and drink 2-4 glasses of cool water.^{[2]XTrustworthy SourceHarvard Medical SchoolHarvard Medical School's Educational Site for the PublicGo to source}
- For beginners: Sit in the sauna for 5-10 minutes at a time until you get adjusted to the heat.
- Pre-workout: Sit in the sauna for 5-10 minutes to heat your core temperature and stretch more efficiently.^{[3]XResearch source}
- Post-workout: Shower and wait at least 10 minutes before using a gym sauna, and sit for no longer than 20 minutes to avoid dehydration and overheating.^{[4]XResearch source}
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You can safely sit in an infrared sauna for up to 20-30 minutes. An infrared sauna operates at a lower temperature than a traditional sauna because it heats your body directly (instead of heating the surrounding air). This means you can sit in an infrared sauna for up to 30 minutes, but keep your sessions low and slow: set the temperature to 110 °F (43 °C) for 5-10 minutes when you’re starting out, then work your way up if you feel comfortable.^{[5]XTrustworthy SourceCleveland ClinicEducational website from one of the world's leading hospitalsGo to source}
- No matter which sauna you choose, pay close attention to your body to see if you’re getting too hot.
- If you tend to sweat a lot, bring a bottle of water (or an electrolyte drink) in with you to replenish lost fluids and prevent dehydration.
- While a traditional sauna lands between 150 °F (66 °C) to 195 °F (91 °C), an infrared sauna falls between 110 °F (43 °C) to 135 °F (57 °C).^{[6]XTrustworthy SourceCleveland ClinicEducational website from one of the world's leading hospitalsGo to source}

Section 2 of 6:

How often can I use the sauna?

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Healthy adults can use a traditional sauna 2-3 times per week. To maximize the benefits of the sauna (without harming your health), stick to 15-20 minute sessions 2-3 times per week. If you can’t sit in the sauna for that long, you can also opt for shorter intervals each session: sit in the sauna for 8-10 minutes, then step outside for 5 minutes to cool down and repeat.^{[7]XResearch source}
- For an infrared sauna, you can sit in the room for 20-30 minutes 3-4 times per week.^{[8]XTrustworthy SourceCleveland ClinicEducational website from one of the world's leading hospitalsGo to source}

Section 3 of 6:

Does a sauna detoxify your body?

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Many people believe that saunas detox your body through sweat. According to this belief, sweating can flush out impurities and toxins from your skin, which may improve your circulation and boost your immune system. Some people think that sitting in the sauna for a longer time period means greater detoxification, but studies show that you still reap the same health benefits if you stick to the recommended time of 15-20 minutes.^{[9]XTrustworthy SourcePubMed CentralJournal archive from the U.S. National Institutes of HealthGo to source}
- While saunas provide some health benefits, there is an ongoing debate on whether saunas can actually detox heavy metals like lead and cadmium.^{[10]XTrustworthy SourceCleveland ClinicEducational website from one of the world's leading hospitalsGo to source} Research about detoxification is still in its early stages, but there is scientific evidence that saunas improve your overall health.^{[11]XTrustworthy SourcePubMed CentralJournal archive from the U.S. National Institutes of HealthGo to source}

Section 4 of 6:

Health Benefits of Using the Sauna

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Sitting in a traditional or infrared sauna can improve your cardiovascular function because the heat raises your skin temperature and causes heavy sweating. As your body tries to cool down, your blood vessels expand, which increases your heart rate and blood circulation. This mimics the effects of moderate exercise, such as riding a bike or playing a sport for leisure.^{[12]XResearch source}
Since sitting in a sauna improves blood circulation, it can also speed up muscle recovery following a workout.^{[13]XTrustworthy SourcePubMed CentralJournal archive from the U.S. National Institutes of HealthGo to source} The heat from the sauna enhances the circulation of oxygen throughout your entire body, and this helps damaged muscles heal more quickly. In fact, many professional athletes recover in the sauna because it boosts their recovery time and improves overall athletic performance.
EXPERT TIP
Laila Ajani
Fitness Trainer
Laila Ajani is a Fitness Trainer and founder of Push Personal Fitness, a personal training organization based in the San Francisco Bay Area. With over 10 years as a trainer and exercise specialist, Laila has expertise in competitive athletics (gymnastics, powerlifting, and tennis), personal training, distance running, and Olympic lifting. Laila is certified by the National Strength & Conditioning Association (NSCA), USA Powerlifting (USAPL), and she is a Corrective Exercise Specialist (CES).
Laila Ajani
Fitness Trainer
A sauna session after a workout can relax muscles and increase circulation. Saunas can reduce swelling and relieve pain. Stay hydrated, though, as saunas are hot. This is especially important if you had a strenuous workout before using the sauna, as you may be dehydrated.
Sitting in a warm and calming space can help you unwind, especially after a stressful day or an intense workout. Even if it’s just 5 minutes, relaxing in the sauna can help you manage your emotions and reduce your anxiety. Think of it as the perfect place to practice stress management techniques like deep breathing or meditation!
Since the sauna promotes feelings of relaxation, studies show that regular sauna use is linked to better sleep.^{[14]XTrustworthy SourceScience DirectOnline archive of peer-reviewed research on scientific, technical and medical topicsGo to source} Sleep affects so many aspects of your health, including your stress hormones, immune function, blood pressure, appetite, and mood, so improved sleep quality suggests that the sauna provides numerous health benefits.^{[15]XTrustworthy SourceCleveland ClinicEducational website from one of the world's leading hospitalsGo to source}
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May treat chronic pain If you have fibromyalgia or another type of chronic pain, sitting in an infrared sauna may provide moderate to significant relief. The heat from the sauna can improve the elasticity in your muscle tendons, which helps you feel more agile and relaxed.^{[16]XTrustworthy SourcePubMed CentralJournal archive from the U.S. National Institutes of HealthGo to source}
- Studies show that dry sauna therapy is especially helpful for those with lower back pain.^{[17]XTrustworthy SourcePubMed CentralJournal archive from the U.S. National Institutes of HealthGo to source}
Studies show that saunas may help lower oxidative stress, which is linked to memory diseases like Alzhimeizer’s and dementia.^{[18]XTrustworthy SourcePubMed CentralJournal archive from the U.S. National Institutes of HealthGo to source} Since regular sauna use can improve cardiovascular health, it may decrease the risk for these illnesses by reducing risk factors like inflammation, hypertension, and other vascular issues.^{[19]XResearch source}
Small temperature increases of just 1 °C (34 °F) to 2 °C (36 °F) can lower blood pressure and reduce inflammation in the entire body, so it’s possible that saunas and steam rooms produce similar results.^{[20]XResearch source} Several studies show that people who visit the sauna more frequently (4-7 times per week) have a reduced risk for heart disease and stroke, especially in middle-aged to elderly men and women.^{[21]XResearch source}

Section 5 of 6:

Potential Health Risks of Using the Sauna

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Amplifies dehydration When you sit in the sauna, you’re losing lots of fluids through sweat, and if you don’t replace these fluids quickly, you can become dehydrated. Dehydration can lead to symptoms like dizziness, severe muscle cramps, and fainting, so drink 1-2 glasses of water before going into the sauna and bring a bottle of water into the room.
- After leaving the sauna, drink 2-4 glasses of water, then take a shower to prevent any sweat and toxins from reabsorbing through your skin.^{[22]XTrustworthy SourceCleveland ClinicEducational website from one of the world's leading hospitalsGo to source}
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Temporarily reduces fertility in men Studies show that high temperatures can temporarily reduce sperm count in men, especially in those who visit the sauna 2-3 times per week.^{[23]XTrustworthy SourcePubMed CentralJournal archive from the U.S. National Institutes of HealthGo to source} To stay safe inside a sauna, bring an extra towel into the room so you can lay it underneath your body. It will act as a buffer between your skin and the hot wood, and it’s a lot more hygienic than sitting directly on the wood.^{[24]XResearch source}
- Since the upper benches in the sauna room are hotter than the ones near the ground, you can also sit on a middle or lower bench to prevent overheating.^{[25]XResearch source}
- If you’re seriously trying to conceive, pause your sauna sessions to protect your fertility.

Section 6 of 6:

What’s the difference between a sauna and a steam room?

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A sauna radiates dry heat, while a steam room produces wet heat. Although they provide similar health benefits, a steam room is more humid and cool than a traditional sauna.^{[26]XResearch source} Due to the humidity in a steam room, most people find it difficult to stay for more than 10 minutes, although you can safely sit in the room for the same time limit as a sauna (15-20 minutes 2-3 times a week).^{[27]XResearch source}
- A traditional sauna ranges from 150 °F (66 °C) to 195 °F (91 °C), while a steam room is between 110 °F (43 °C) to 120 °F (49 °C).^{[28]XResearch source}
- Since they offer similar health benefits, choose whichever room feels more comfortable. You could also step in the steam room for 10 minutes and take a 5-minute break outside. Then, step in the sauna for 10 minutes to help you dry off.