There's no single perfect sauna time. It depends on the type of sauna, the temperature and how used to heat you are. Here's a sensible place to start, and how to build up.
Quick guide
| Infrared sauna | Traditional sauna | |
|---|---|---|
| Typical temperature | 50–65°C | 70–90°C |
| First sessions | 10–15 minutes | 5–10 minutes |
| Once you're used to it | 20–40 minutes | 10–20 minutes per round |
| How often | 2–4 times a week is a common rhythm. Many owners go most days. | |
Why infrared sessions are longer
Infrared saunas warm your body directly while the air stays cooler, so most people can comfortably stay longer. Traditional saunas heat the air to much higher temperatures, so sessions are shorter and often done in rounds with a cool-down in between.
Building up
- Start at the lower end of the temperature range.
- Add a few minutes each week as it starts to feel easy.
- In a traditional sauna, try 2–3 rounds of 10 minutes with a cool shower or rest between.
- Listen to your body over the clock. Shorter is fine.
Get out if you feel
- Dizzy, light-headed or nauseous
- A headache coming on
- Your heart racing uncomfortably
Sit up slowly, step out, cool down and drink water.
Hydration and recovery
You'll sweat more than you think. Drink water before and after, and consider electrolytes after long or hot sessions. Avoid alcohol before or during a sauna.
Who should check with a doctor first
If you're pregnant, have a heart condition, low or high blood pressure, or take medication that affects heart rate, blood pressure or sweating, talk to your doctor before using a sauna. Children should only use a sauna briefly, at a low temperature and with adult supervision.
Making it a habit
The best session is the one you actually do. That's the real advantage of a sauna at home: no booking, no travel, just ten minutes or forty, whenever suits you. Schedule it with the timer so it's warm when you finish work or training.
FAQs
Is 20 minutes in an infrared sauna enough?
For most people, yes. Twenty to thirty minutes at a comfortable temperature is a popular routine.
Can I sauna every day?
Many people do, provided they're healthy and stay hydrated. If in doubt, check with your doctor.