How Long Should You Stay in a Sauna?

If you are trying to build a sauna routine for general wellness, the big question is simple, how long should you stay in a sauna? Most people do best with short sessions that match their heat tolerance, the sauna temperature, and their hydration status. Longer is not always better.

Key Summary

• For most healthy adults, a common guideline is 15 to 20 minutes per sauna session, then cool down and rehydrate. 

• If you are new to sauna, start with 5 to 10 minutes and add time slowly as you adapt. 

• If you feel lightheaded, nauseous, confused, or get a headache, end the session right away.

• Sauna time depends on sauna type and temperature, plus your body size, hydration, and meds.

• Contrast therapy (heat then cold) can feel great for recovery, but keep each exposure controlled and repeatable.

What “how long should you stay in a sauna?” really means

When people ask how long they should stay in a sauna, they are usually asking two things:

• What is a safe session length that avoids overheating and dehydration?

• What is an effective session length that still supports relaxation, recovery, and overall wellness?

  
  

Sauna tolerance is personal. Still, there are widely used ranges that line up with safety guidance and how sauna sessions are typically done in research and real life.

A practical answer for most people

For most healthy adults, 15 to 20 minutes is a solid target for a single sauna “round,” especially in a traditional dry sauna. Harvard Health suggests staying in no more than 15 to 20 minutes. A 2024 review of passive heat therapies also notes that sauna room time commonly ranges from about 5 to 20 minutes, often with cooling breaks in between. 

If you want a simple rule you can actually follow, use this:

• New to sauna: 5 to 10 minutes

• Regular sauna user: 10 to 20 minutes

• Very heat-adapted users: 15 to 20 minutes per round, then cool down

  
  

And if you are thinking, “But I’ve seen people do 30 minutes,” remember this. A longer session increases dehydration and heat stress risk, and it is not required for wellness benefits.

Why session length matters for wellness

Sauna use raises your skin temperature and gradually increases your core temperature. Your heart rate often rises, blood vessels dilate, and you sweat to cool down. This is part of why sauna can feel calming and physically “resetting” after exercise.

But that same heat stress is also why timing matters. Stay too long and you can cross the line from “relaxed and warmed up” to “overheated and dehydrated.” That is when people get dizzy, nauseous, or feel wiped out for the rest of the day.

How to choose the right sauna time for your body

Here are the biggest factors that change how long you should stay in a sauna.

1) Sauna temperature

Hotter sauna, shorter time. A Finnish-style dry sauna often runs around 175°F (and sometimes higher). Harvard also notes this general range and recommends keeping sessions to 15 to 20 minutes. If your sauna is on the hotter end, your time should usually be on the shorter end.

2) Sauna type

Different saunas feel different at the same “number.” Humidity changes how your body cools itself.

• Dry sauna: Often tolerable for 10 to 20 minutes for regular users.

• Steam room: Humidity can feel intense, many people prefer shorter sessions.

• Infrared sauna: Often run at lower air temps, but can still feel strong, especially for beginners.

  
  

3) Your heat adaptation

Heat tolerance builds over time. If you are new, your sweat response and comfort level are not fully adapted yet. That is why starting with 5 to 10 minutes is a smart baseline, then increasing slowly. 

4) Hydration and electrolytes

If you show up dehydrated, you will feel worse faster. Sauna sweating can be heavy, and fluid loss adds up quickly. Harvard recommends drinking several glasses of water afterward. If you sweat a lot, electrolytes can matter too, especially if you sauna frequently or after training.

5) Alcohol, meds, and health conditions

Harvard specifically warns to avoid alcohol and medications that may impair sweating or increase overheating risk. If you have low blood pressure, heart issues, are pregnant, or have any condition that affects heat tolerance, talk with a clinician before making sauna a routine. 

Step-by-step sauna timing that works for most people

If you want a repeatable plan, use this structure. It keeps you safe, helps you learn your tolerance, and makes it easier to stay consistent.

Step 1: Start with a short first round

For your first week, aim for 5 to 10 minutes. Leave earlier if you feel uncomfortable. Your goal is to finish feeling good, not drained.

Step 2: Cool down gradually

Get out, sit or stand in a cooler area, and let your breathing normalize. Harvard suggests cooling down gradually and not rushing into extreme cold right away, especially in cold weather. 

Step 3: Rehydrate

Drink water. If you sweat heavily, add electrolytes. This is one of the easiest ways to make sauna feel better the next day.

Step 4: Decide if you want a second round

Many people do 1 to 3 rounds. If you do another round, keep it similar or slightly longer. Do not jump from 10 minutes to 25 minutes in a single week.

Step 5: Track how you feel later

Pay attention to how you feel one to three hours after sauna. If you get headaches, feel “hungover,” or sleep poorly, reduce time or temperature next session.

Signs you should get out of the sauna immediately

Do not try to “push through” these symptoms. They are your body telling you it is done.

• Lightheadedness or dizziness

• Nausea

• Headache

• Confusion or unusual fatigue

• Stop sweating even though you feel hot

• Chest pain or shortness of breath

  
  

How often should you sauna for general wellness?

There is no single perfect number, but consistency tends to matter more than extreme sessions. Large observational research in Finland has linked more frequent sauna bathing with lower risks of cardiovascular and all-cause mortality. Another widely cited study found that higher sauna frequency was associated with reduced risk of sudden cardiac death and other cardiovascular outcomes. 

Important note, these studies show associations, not proof of cause and effect. People who sauna regularly may also have other healthy habits. Still, the pattern is strong enough that many clinicians and researchers view regular sauna use as a reasonable wellness practice for healthy adults. 

If you want a practical schedule:

• Beginner: 2 to 3 times per week, 5 to 10 minutes

• Regular: 3 to 5 times per week, 10 to 20 minutes

• Advanced: up to most days, 15 to 20 minutes per round, with cooling breaks

  
  

Sauna time for weight loss questions

Sauna can change the scale, but most of that is water weight. It is normal to weigh less after a sauna because you sweated. That is not the same as fat loss.

Sauna can still support wellness habits that help with body composition, like better sleep, stress management, and recovery. The best approach is to treat the sauna as a recovery tool that supports a bigger plan, training, nutrition, daily activity, and consistent sleep.

Sauna plus cold plunge: how to do it safely

Many people pair sauna with cold exposure because it feels refreshing and can support recovery. This is often called contrast therapy, where you alternate heat and cold.

If you want to add cold exposure at home, keep the cold side controlled. That is where temperature-controlled systems can make routines easier to repeat. ColdTub setups are designed for this kind of consistent cold exposure, and you can learn more about ColdTub and how people build at-home routines.

A simple contrast routine you can start with

• Sauna: 8 to 15 minutes

• Cool down: 5 to 10 minutes at room temperature

• Cold exposure: short and controlled

• Repeat: 1 to 2 more rounds if you still feel good

  
  

If you want a compact option for home routines, The ColdTub Mini is often a practical fit for smaller spaces. If you want to browse different setups, you can start in the shop. And if you want help choosing a setup that matches your space and routine, use the contact page.

Common mistakes that make sauna feel worse

Staying too long on day one

This is the fastest way to hate saunas. Start short. Build tolerance.

Not drinking water after

Even if you feel fine, dehydration can show up later as a headache or fatigue. Rehydrate after every session. 

Mixing sauna with alcohol

Alcohol can impair sweating and increase overheating risk. Harvard specifically advises avoiding alcohol around sauna use. 

Skipping the cool down

A slow cool down helps your body normalize. It also makes the session feel more restorative.

Final answer, how long should you stay in a sauna?

For most healthy adults, 15 to 20 minutes per sauna session is a common, practical guideline. If you are new, start with 5 to 10 minutes. Build slowly. Use your symptoms as your limit, not your ego.

If you want a sauna to support general wellness, keep it consistent, hydrate well, and leave the session feeling better than when you walked in.

Frequently Asked Questions

How long should you stay in a sauna the first time?

If it is your first time, start with 5 to 10 minutes. A 2024 review notes that sauna room time commonly ranges from about 5 to 20 minutes, and beginners usually do best on the low end. 

How long should you stay in a sauna to get benefits?

Many people feel benefits like relaxation and muscle looseness within 10 to 20 minutes. Research and clinical guidance often point to short sessions, usually around 15 to 20 minutes, as a reasonable range for healthy adults. 

Is 30 minutes in a sauna too long?

For many people, yes. Longer sessions raise the risk of dehydration and overheating. If you can tolerate longer time, it is still smart to break it into rounds with cool downs and hydration rather than sitting in continuous heat.

How often should you use a sauna for general wellness?

Many people sauna 2 to 5 times per week. Observational studies in Finland have found that more frequent sauna bathing is associated with lower cardiovascular and all-cause mortality risk, although this does not prove cause and effect. 

Should you sauna before or after a workout?

Most people prefer saunas after a workout. Post-workout saunas can support relaxation and recovery. If you sauna before training, keep it short so you do not start your workout dehydrated or overheated.

What should you do after a sauna session?

Cool down gradually, then rehydrate. Harvard recommends drinking several glasses of water afterward and avoiding rapid, extreme temperature changes right away.