Sauna Heat

How Often Should You Use a Sauna? And For How Long?

Roots of Being is reader supported. When you buy through our links, we may get a commission.

Saunas offer amazing health benefits. They are a way of life for many people. People use saunas after they’ve worked out. They also use it to unwind themselves after a tiring day. They are safe to be used daily and therefore, are quite popular.

But, how often should you use a sauna to have a positive impact on your body?

Most regular sauna-goers use a sauna about 3-4 times per week. They typically spend 30-45 minutes in their sauna session.

how often should you use a sauna

How Often Should You Use a Sauna?

You will feel relaxed after just one session of the sauna. It is pleasant and soothing. However, if you want a positive impact on your body, then you must have regular sauna sessions. Just like any other routine, it takes time for the sauna to give you the results you want. Therefore, don’t think that just going for a couple of sauna sessions will help you achieve what you desire. Give it time and you will see the results.

In some time, you will start seeing results on your cardiovascular system, metabolism, and immune system. To achieve these benefits, you must visit the sauna at least once a week. Regardless of whether your sauna is a portable sauna, an infrared sauna, or a full-fledged barrel sauna, multiple visits per week will be beneficial.

If you want to attain maximum benefits of a sauna without causing any damage to your health, then aim for 1-3 sessions a week. Don’t go overboard! Spending too much time in the sauna may weaken your body. Some people can feel worse after a sauna session, especially if they don’t use it properly.

Experts recommend moving out of the sauna to have a cold shower or just to get some fresh air in between the sauna sessions. This allows your body to cool down after intense sauna sessions.

If you are a seasoned sauna user without any blood pressure issues, then you may also have a cold bath in a diving pool. This allows your body to cool down in a healthy manner. It is also important to keep a check on your liquid intake after sauna sessions as not drinking enough water or spritzer after a session may lead to dehydration. Drinking enough water will keep the fluid levels in your body balanced and replenished.

If you are a healthy individual and want to use a sauna to enhance your health and appearance, then aim for one 20-minute bath session a week. You will notice a marked change in your overall physical appearance and health if you make this a routine. The benefits of a sauna are not just limited to being in the heat itself. In fact, the preparation time and recovery time also bring along many benefits.

If you want to get maximum benefits of a sauna after a workout, hard work, and alcohol soon after a session. As mentioned before, the benefits of a sauna go beyond just the session. Give yourself time to recover. Pollutants are still eliminating from the skin, which will reinvigorate you. And, this is only possible if you complete the recovery process after a sauna bath.

Personal Wellbeing and Time in a Sauna

Sauna Bucket

The number of times you visit a sauna should depend on your general health. If you are fit and healthy, then you may visit the sauna more than once a week. However, keep in mind that overdoing it can have detrimental effects on your body. If you are going to a sauna more than once a week, then you should reduce the number of sessions. This will prevent over-stressing of the body.

You should avoid going into a sauna if you have any physical impairments, such as chronic diseases or cardiovascular problems.

Also, remember that many of the most important benefits of a sauna are mental ones: relaxation, rejuvenation, calmness, etc. Keep your phone out of the sauna, and spend the time relaxing, meditating, or chatting.

It is important to adjust the duration of your sauna sessions if you visit the sauna more than once a week. Here are some guidelines to help you adjust the duration of sauna sessions.

  • If you visit the sauna daily, then only take 1 sauna session.
  • If you visit the sauna once a week, you can take up to 3 sessions.
  • If you visit the sauna twice a week, you may take 2 sessions.

Your level of health dictates how often and how long you can take a sauna bath. If you are athletic and healthy, then you may take a sauna session more than once a week. However, if you have any health issues, then you must consult your doctor about the suggested frequency of sessions that will be beneficial for your health and wellbeing. Taking a sauna bath every day may not be harmful if you are healthy; however, the results can be different if you have any health concerns and issues.

How Long Can You Stay In the Sauna?

Now, the next big question is, how long can one and should one stay in the sauna?

As mentioned before, being in a sauna is a very calming, relaxing and enjoyable experience. However, saunas are heated to a high temperature (infrared saunas are lower heat than traditional saunas). Staying for a long time in such high temperatures can have severe effects on your body. Spending too much time in the sauna can strain the body more than it can be beneficial. Therefore, experts suggest that you must be careful about the time you spend in the heat. You must also use the facility in a responsible manner.

This will help you avoid any possible health damage that may occur because of using the sauna for too long or incorrectly.

For First-Timers

If you are using the sauna for the first time, then your body may take some time to adjust. Review any sauna etiquette guidelines posted, and follow them.

If you’re going to a large sauna, start with the lowest bench first as it is a bit cooler than the other benches. Since your body is not used to such high temperatures, you may want to get out after a few minutes. This is nothing to worry about and in fact, it is quite healthy.

If it is your first session, don’t sit in for more than 10 minutes. Head out after 10 minutes and take a cold shower. You can then come back again for another session of 10 minutes. Remember, your body will need some time to develop a tolerance for the heat spilling out from the sauna stove. You must listen to your body and don’t overdo anything. If you think you can stay a little longer than 10 minutes, then stay in the sauna for 15 minutes. However, for first-timers, spending more than 15 minutes at a time is not advised.

It is important to keep in mind that being in a sauna is not a competitive sport. Your comfort comes first. If your body is telling you to step out of the sauna, step out. You will not gain anything for staying too long, other than damaging your health.

After your second session, give your body some time to relax and recover. Take a warm shower after the session and drink a glass of chilled water and just relax.

Seasoned Sauna Users

If you are a regular sauna user, then you can stretch the time you spend in the sauna by 5 minutes. Again, it is important to listen to your body. If it is telling you to step out, then step out. Most of the users spend 15 minutes in the sauna. Most of the sand timers in saunas are also marked at 15 minutes. After a 5-minute interval, another session starts. The total session for the majority of the users is 30-45 minutes.

While there are no specific rules when it comes to the time you spend in the sauna, not many people are able to stay in the sauna for more than 30-45 minutes. Thus a 30-minute session is more than enough. Don’t try to overdo anything. It can cause your body more harm than good.

Final Thoughts

Saunas are great for your health. However, the time you spend in the sauna and how often you use it depends on your body. The temperatures inside are very high, and different people have different tolerance levels for heat. Therefore, it is important to listen to your body and step out if you cannot take it anymore.

Even seasoned users may have different tolerance levels on different days. They may be able to sit through a 30-minute session one day, but on other days, their body may not allow them to sit for more than 15 minutes.

It is important to listen to your body. If you feel that you can’t take it anymore, step out. Also, step out or ask for help if you feel faint or dizzy. Your body will tell you clearly when it has had enough. Don’t try to sit in for too long even if you feel uncomfortable. If you are a new user, start slow and gradually increase your time. Start with 5-10 minute sessions.

Don’t use the sauna for more than 15 minutes at a time. Wait for 10 minutes if you are going into the sauna after exercising, and be sure to shower off and cool down first. Too much heat can lead to dehydration.

Don’t overdo it.