How Long Should You Stay in a Sauna?
Lindsay Knake
| 3 min read
Key Takeaways
- Start with sessions of a few minutes and gradually work up to 15 to 20 minutes, adding cooldown breaks as needed.
- Stay hydrated and listen to your body; exit the sauna immediately if you feel dizzy, weak or have trouble breathing.
- People with recent stroke, heart disease and high blood pressure or who are pregnant should consult a doctor before using a sauna.
Saunas have been around for centuries but are experiencing a bump in popularity as a health and well-being trend.
The sauna market in the United States could grow by more than $150 million by 2029, according to the market research firm Technavio. Are saunas safe, and how long should you stay in a sauna? Let’s take a look.
What is a sauna?
People have used saunas and sweat houses for thousands of years for rituals, community and health. A traditional sauna is a room that offers dry heat from 150 to 195 degrees Fahrenheit from heated stones, wood burning or electricity. Infrared saunas use lamps to create heat, according to the Cleveland Clinic.
When sitting in a sauna, your skin temperature can increase to about 104 degrees Fahrenheit, your heart rate can increase by about 30% and you may sweat up to a pint, according to Harvard Health. Your body pulls blood away from your internal organs and redirects it to the skin.
Saunas may have several possible health benefits, including:
- Decreasing stress: Sitting in a sauna may provide a feeling of relaxation and calm for people who enjoy it, which can lower feelings of stress.
- Decreasing muscle soreness: Heat can soothe sore muscles, making the sauna a possible balm for muscle pain and stiffness.
- Improving lung function: Wet saunas or steam rooms may help hydrate the respiratory tract and help with conditions such as asthma and chronic obstructive pulmonary disease. Some people with respiratory conditions, however, may struggle with a sauna.
- Improving heart health: While more research is needed on saunas and heart health, the increase in heart rate may mimic the effect of exercise.
- Supporting the immune system: Sitting in a sauna regularly may help prevent sicknesses such as the common cold, but more research is needed.
Saunas are typically safe for most people, but those who have had a recent heart attack or stroke should avoid using them, along with those with heart disease or high blood pressure. In rare cases, the sauna can cause heat stroke.
One of the biggest risks of a sauna for most people is dehydration, which can cause thirst, muscle cramps, headaches and confusion.
How long should you stay in a sauna?
When you’re first starting to use a sauna, keep your visits short. Start with a few minutes and increase the time you spend in it by a few minutes at a time. Work up to 15 to 20 minutes maximum, according to Harvard Health. The time in a sauna doesn’t have to be continuous – some people take cooling breaks during their sessions.
Likewise, don’t jump in a sauna at the highest temperature. Start at the lower end of the heat and adjust the temperature slowly to allow your body to adapt.
During and after your sauna visits, pay attention to how you feel. Leave the sauna immediately if you feel dizzy, weak or have difficulty breathing. Make sure you drink plenty of water before and after using a sauna. Don’t use a sauna when you are sick or if you have had alcohol, according to the Cleveland Clinic.
Talk to your primary care provider before starting to use a sauna, if you become pregnant, if you are on or starting a medication that could impair your ability to sweat or if you have a new health condition.
Image: Getty Images
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