How Long Should You Stay in a Sauna?

When it comes to sauna sessions, longer isn’t always better. The right amount of time depends on the type of sauna, its temperature, and how accustomed you are to the heat.

Infrared Sauna

Infrared saunas operate at lower air temperatures than traditional saunas while using infrared heat to warm the body.

A typical session lasts around 15–30 minutes. If you’re new to infrared saunas, consider starting with 10–15 minutes and gradually increasing your session length as you become more comfortable.

Traditional Sauna

Traditional saunas generally operate at much higher temperatures, so sessions tend to be shorter.

For most users, 10–20 minutes at a time is a practical range. Beginners may want to start with just 5–10 minutes.

When Should You Get Out?

Your body should be your guide. End your session if you begin feeling:

• Dizzy or lightheaded

• Nauseous

• Unusually weak

• Uncomfortable or overheated

There’s no need to push yourself to reach a specific time. Sauna use should feel relaxing—not like an endurance test.

Don't Forget Hydration

Saunas cause you to sweat, which means you're losing fluids. Drink water before and after your session, especially after longer or hotter sessions.

The Bottom Line

For a simple starting point:

Infrared sauna: 15–30 minutes
Traditional sauna: 10–20 minutes
Beginner: Start with 5–10 minutes

Find a session length that feels comfortable for you and adjust from there. When it comes to sauna use, consistency and comfort matter more than staying in as long as possible.

This article provides general wellness information and is not medical advice. People who are pregnant, have certain medical conditions, or take medications that affect heat tolerance should speak with a healthcare professional before using a sauna.