Saunas are known for their relaxation and health benefits, but using them correctly is important to avoid discomfort or health risks. One of the most common questions people have is: How long should I stay in a sauna?
The answer depends on factors such as your health, the type of sauna, your experience level, and how your body responds to heat.
General Guidelines for Sauna Sessions
For most healthy adults, a sauna session typically lasts 15 to 20 minutes. This is enough time to experience the benefits of heat therapy without overtaxing the body.
- Beginners: Start with 5 to 10 minutes and gradually increase as your body adapts.
- Experienced Users: 15 to 20 minutes is ideal for most sessions.
- Multiple Sessions: Some people enjoy several shorter rounds with breaks in between, rather than one long stay.
Factors That Influence Sauna Time
1. Type of Sauna
- Traditional Dry Sauna: Operates at higher temperatures (70°C to 100°C). Sessions are usually shorter because the heat is intense.
- Infrared Sauna: Uses lower temperatures (50°C to 65°C) that allow for slightly longer sessions up to 30 minutes for some users.
- Steam Room: High humidity can make heat feel more intense, so shorter stays are often more comfortable.
2. Personal Health and Fitness
Those with heart conditions, high blood pressure, or other medical concerns should consult a doctor before using a sauna and may need to limit sessions to shorter durations.
3. Hydration Levels
You lose a significant amount of water through sweat in the sauna. Staying hydrated before, during, and after is essential.
Signs It’s Time to Step Out
- Feeling dizzy or lightheaded
- Excessive or unusual fatigue
- Nausea or headache
- Rapid heartbeat or shortness of breath
If you experience any of these, it’s best to leave the sauna immediately, cool down, and hydrate.
Tips for a Safe and Effective Sauna Session
- Drink water before entering
- Avoid alcohol and heavy meals beforehand
- Shower before and after to keep your skin clean and refreshed
- Use a towel to sit on for comfort and hygiene
- Allow time to cool down slowly after your session
Final Thoughts
For most people, the sweet spot for sauna use is 15 to 20 minutes per session, adjusting for experience level and the type of sauna. Always listen to your body, and remember that more heat is not always better. Regular, moderate use will give you the best long-term benefits without overstraining your system.
At Saunaprices.co.za, we believe in helping you enjoy your sauna safely and effectively whether it’s for relaxation, recovery, or overall wellness.
