How long is too long in sauna? [+7 user guidelines]

How long is too long in sauna? A tradition that came from the Nordic countries has won over the world. True relaxation and a wealth of health benefits have made it a ritual many of us embrace and enjoy.

As more and more people join the fan base of saunas, I hear the questions about the ideal time frame and the risks of overindulging.

Timing is critical, even for the healthiest rituals and traditions.

Timing with saunas, be it traditional, dry, or infrared saunas – even more so because in a sauna we deal with high temperatures that can do both good and bad things for our health.

So how long is enough and when to stop? That’s a question we are going to answer today.

Purposes and timing

If you, like me, are a sauna fan, you know that saunas may serve various purposes. Depending on those purposes, you will adjust your time in a sauna because it will differ.

But firstly, remember to listen to your body and adjust the time spent in a sauna.

Now let’s take a closer look at what you can achieve with a sauna and the ideal time for each goal.

Relaxation and stress relief

Nothing calms me as fast as a sauna does. It’s incredible how easily I can unwind there. 10-15 minutes of traditional heat therapy are enough for me to relax without overstaying.

I also love a cold shower afterward.

Improving blood flow

One of the amazing effects of sauna heat, especially a traditional sauna or infrared sauna, is increasing the flow of blood, relaxing the blood vessels, and improving circulation.

A 15-20-minute sauna session will do the job.

Detoxification

We sauna fans know how important sweating is. It helps your body get rid of toxins. Around 15-30 minutes in the sauna can bring healthy sweat without stressing your body too much.

Easing inflammation and muscle soreness

Saunas help decrease muscle soreness and inflammation greatly.

A 15-20-minute session will give you instant relief.

I try to take a sauna after every workout, especially the intense ones.

Boosting cardiovascular health

Taking saunas regularly can greatly impact your cardiovascular health. It’s an effective and enjoyable training for your heart.

If you spend about 15-20 minutes in the sauna several times a week, you improve your heart health.

Mental health benefits

Sauna sessions offer ultimate relaxation. After a sauna session, I am never anxious or stressed. I can say that the sauna helps us with our overall mental health.

Short sessions of around 10-15 minutes bring a sense of calm and serenity.

Types of sauna

Saunas come in different forms. Each type of sauna has its unique features that make your sauna experience unique, too.

The type of sauna can influence the duration of your session.

I want to give you a tour of the common sauna types. Maybe it will encourage you to try something new. I had lots of fun doing that.

Traditional Finnish sauna

This is a good old classic. Dry heat and temperatures between 160 and 200 °F. Because of the low humidity, the heat in Finnish saunas is intense, yet comfortable.

For me, 10-20 minutes in a traditional sauna are ideal.

Steam room

The difference between steam rooms and Finnish saunas is in the amount of humidity. They have very high humidity levels (100%) and lower temperatures (110-120 °F.)

I find the heat in a steam room very soothing. The sessions are usually shorter here because of higher moisture levels.

They usually last 10-15 minutes.

Infrared sauna

This sauna warms your body directly with infrared heaters and not the surrounding air.

In infrared saunas, the temperatures are lower than in traditional saunas (120-140 °F.)

Infrared saunas make the heat penetrate the body deep.

A session in an infrared sauna typically lasts 20-30 minutes. I feel quite comfortable during a 30-minute infrared sauna therapy.

Dry sauna

Dry saunas use heated rocks for heating. The air in this sauna is, obviously, dry and hot. It’s like in a Finnish sauna, but without throwing water on the rocks.

The temperature in dry heat saunas is high (160-200 °F), and the humidity is very low. I would say that you can stay in a sauna-like that for the same period as in a Finnish sauna – around 10-20 minutes.

Consequences of too much sauna

Sometimes, we want it all and immediately. Saunas have so many health benefits, so the more time we spend there, the better. Right? Not at all.

If you stay in a sauna for too long, both your health and well-being can take a hit.

I made a list of some potential consequences of staying in a sauna for too long.

Heat stroke: if you are exposed to high temperatures for too long, you risk getting a heat stroke. It’s a serious condition that can cause dizziness and fainting.

Dehydration: intense sweating can lead to dehydration if you don’t refill your body with fluids. Dehydration can cause dry mouth, dizziness, and fatigue.

Always drink plenty of water before and after a sauna session. And please avoid drinking alcohol.

It will worsen dehydration.

Lowered blood pressure: we know that a sauna bath improves blood circulation, but excessive heat can lead to a drop in BP that will result in dizziness or even fainting.

Elevated body temperature: if you spend too much time in a sauna, your body temperature can rise to unsafe levels. That is dangerous.

Excessive strain on the heart: too much heat can put a strain on your heart, especially if you have cardiovascular issues.

Skin irritation: if you have sensitive skin, extensive heat for a prolonged period can cause skin irritation or rashes.

Electrolyte imbalance: sweating will make you lose essential minerals and salts, and that will lead to an electrolyte imbalance.

Its effects are quite unpleasant: muscle cramps, nausea, and more.

How often to take a sauna: guidelines

That is an important question in my view. Regular sauna bathing is critical in reaping the health benefits and avoiding any potential risks. Balance is key here.

Let me give you some guidelines in this respect.

1. If you are generally healthy, using the sauna 2-3 times a week will give you major benefits. You will enjoy a traditional or infrared sauna without overdoing it.
2. If you have any medical conditions, especially some respiratory issues or high blood pressure, I strongly recommend consulting a healthcare professional before taking up a regular sauna routine.
3. Always listen to your body. How do you feel during and after each sauna session? Do you feel any negative effects like dizziness, nausea, or fatigue? If you did, reduce the frequency or duration of your sessions.
4. If you’re physically fit and active, you might even increase the frequency of your sauna sessions because they are a fantastic way to relax and recover after workouts.
5. I find it a great idea to take breaks between sauna sessions to give your body time to recover and adapt to the heat.
6. If you’re new to sauna exposure, I suggest starting with shorter and less frequent sessions and gradually increasing your tolerance.
7. In colder months, you may be tempted to use the sauna more often (I know I am.) Keep your routine balanced and try not to overindulge.

Final thoughts

In conclusion, I want to stress the importance of balance.

Saunas offer us an abundance of potential health benefits, but if we want to enjoy them in full, we should avoid overexposure.

Our goal here is to maximize the benefits while minimizing risks.

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