How long should you spend in a sauna?

10 October 2024

When it comes to centuries-old fitness practices, there are few well-being rituals more tried and tested than the humble sauna. Adored for their therapeutic and relaxation benefits, saunas are used around the world and are as much loved now as they were hundreds of years ago.

Naturally, the continual use of saunas throughout the years means their benefits are well-known, and it’s made them a staple of many people’s workout routines. However, if you’re only just starting to test the waters with saunas, you might still have a few questions about sauna time and use – especially around how long to spend in a sauna for your first time.

If any of these questions sound familiar, don’t worry, as we’ve pulled this guide together to answer all your questions around sauna timings, how long to spend in a sauna to avoid potential health risks, as well as providing advice on whether it’s safe to use saunas on a daily basis as part of your fitness plan.

How long should you spend in a sauna initially?

Generally speaking, it’s recommended that you spend no more than 30 minutes at a time in a sauna, and you’ll likely want to stay for a shorter duration of 15-20 minutes on your first few visits as you acclimatise to the temperature experience.

This is because extended exposure to high temperatures for too long can cause dehydration or heat exhaustion, which can be serious if left untreated, and it’s the main reason why experts recommend hydrating before using a sauna and taking breaks between sessions if needed.

What factors can impact sauna time?

When it comes to how long to stay in a sauna, particularly for your first time, there are a variety of factors at play that can impact the duration of your sauna session, including all of the following:

  • How often you sauna – as we’ve just mentioned above, the more often you use a sauna, the longer your session will be as your body adjusts to the increased heat exposure and its beneficial effects.
  • Your heat tolerance – although greater exposure to sauna temperatures will naturally increase your heat tolerance, some people naturally have a much lower heat tolerance than others, which reduces the amount of time they can comfortably spend in a sauna.
  • Your hydration levels – how hydrated you are before entering a sauna will play a key role in the duration of your sauna time, as lower water levels in your body will dehydrate you faster, meaning you’ll need to leave the sauna sooner to avoid potential health risks.
  • Your age – while saunas can be used by people of all ages, it’s recommended that children and the elderly avoid saunas, or keep their exposure to a minimum, to avoid health risks, as their bodies may struggle to regulate their temperature properly.
  • Sauna type – finally, what type of sauna you choose to use will impact how long it’s appropriate to stay inside. Dry and wet saunas are both incredibly warm, so sessions should be kept to 20 minutes maximum, while infrared saunas don’t suffer from this issue, allowing for longer saunas sessions.

How often should you use a sauna?

According to experts, the number of sauna sessions required each week for you to start seeing the health benefits of this wellness practice is between 2-3 sessions. However, this will vary depending on how often you’re using a sauna each day.

For example, if you’re using a sauna once a week, then you should be looking to fit in 3 sessions on that to benefit from its full effects. On the other hand, if you’re going three times a week to a sauna, then one session per day will be enough when using a sauna after your workout routine.

Can you sauna every day?

Despite the health risks associated with overexposure to saunas, it is possible to use a sauna every day and experience the health benefits they provide, though the amount of time you spend in the sauna should be reduced and kept to one session per day to avoid any health complications.

What are the benefits of regular sauna use?

With all this talk of when and for how long to use a sauna, you may be wondering exactly what these sauna benefits are. Numerous and far-reaching, these health benefits include the likes of:

  • Increased and improved circulation, which helps combat muscle fatigue.
  • Improved respiratory functions for better cardio.
  • Muscle relaxation and a reduction in aches and pains.
  • Detoxification of the body for clearer skin.
  • Weight loss stimulation by activating thermogenesis (the process of burning calories).
  • Improved mental health, reduced stress levels, and lower feelings of anxiety.
  • Improved sleep quality.

What are the risks associated with regular sauna use?

Though there are many known benefits associated with regular use of a sauna, there are some potential risks that should be taken into consideration as well. For example, people who are pregnant or have certain medical conditions should consult their doctor before using a sauna as it could potentially worsen existing conditions or lead to complications.

On top of it is best to avoid using the sauna after consuming alcohol or drugs as these can increase your risk for dehydration or heat exhaustion.

Find your own at-home sauna with Hekla

So, now you know exactly how much time you should be spending in a sauna, and whether or not it is safe to sauna every day, all of which you can use to perfect your fitness routine and continue your journey towards better health.

Of course, in order to gain all the benefits associated with regular sauna use, you’ll need to find one you can easily access. And while you can opt for a sauna at your local gym or spa, having one at home means you can use your sauna when it suits you.

From classic barrel saunas and cube saunas to modern infrared sauna options, our collection of sauna models has been specially curated to give you the flexibility to find the perfect sauna for your garden.

Get in touch today to find out more about our product line and don’t forget to visit our sauna advice blog for more advice and tips around regular sauna use.

loading

loading

Sign up to our newsletter

Sign up to our newsletter to receive the latest news and offers.