How Long to Stay in Sauna: Practical Tips for Your Wellness

Spending time in a sauna feels amazing, right? The warmth relaxes your muscles, clears your mind, and gives you that fresh, just-been-to-the-spa glow. But if you’ve ever wondered how long you should stay inside, you’re not alone. Too short a time might not get you the full benefits; too long can be risky. Let’s break down what works best.

Recommended Sauna Times for Beginners and Regulars

If you’re new to saunas, start slow. Aim for about 5 to 10 minutes max during your first sessions. Your body needs to get used to the heat gradually. If you already enjoy saunas regularly, 15 to 20 minutes per session is generally safe and effective. Most experts agree that staying longer than 20 minutes in one go might cause dehydration or dizziness.

Remember, everyone’s tolerance is different. Pay attention to how you feel. If you get lightheaded, feel uneasy, or start sweating excessively, it’s time to step out, cool down, and drink water.

How to Maximize Sauna Benefits Without Overdoing It

To get the best out of your sauna time, consider multiple shorter sessions rather than one long session. For example, 3 rounds of 10-15 minutes in the sauna with cool-down breaks in between can boost circulation, flush toxins, and relax muscles more effectively.

Also, don’t forget hydration. Drinking water before and after your sauna session helps replace lost fluids and supports your body’s natural cooling process. And if you have any health conditions or are pregnant, check with your doctor before using a sauna.

So, how long to stay in a sauna? Usually about 15 to 20 minutes per session is the sweet spot for most people, but start shorter and listen to your body. That way, sauna time stays safe, refreshing, and part of your wellness routine you look forward to.