How Long Should You Stay in a Sauna?

One of the most common questions new sauna users ask is how long a sauna session should last. The answer depends on experience level, sauna type, and personal comfort—but there are some reliable guidelines most homeowners can follow safely.

For beginners, a sauna session typically lasts 10 to 15 minutes. This allows the body to gradually adjust to the heat while still delivering benefits like relaxation, improved circulation, and light detoxification. As your tolerance increases, sessions can be extended to 15–20 minutes, which is where many experienced sauna users feel the greatest benefits.

Traditional saunas generally operate at higher temperatures than infrared saunas, so session length is often shorter. Infrared saunas use lower ambient heat and allow many users to remain inside comfortably for 20–30 minutes. Regardless of sauna type, it’s important to listen to your body. Feeling lightheaded, dizzy, or uncomfortable is a sign to exit immediately.

Hydration plays a critical role in sauna safety. Drinking water before and after your session helps replace fluids lost through sweating and improves overall comfort. Taking a short cool-down break between sessions is also common and can enhance the experience.

Work Your Way Up

There’s no single “perfect” sauna time for everyone. Most people benefit from 10–20 minute sessions, gradually increasing as comfort allows. Consistency matters more than duration—regular sauna use delivers better results than occasional long sessions.