Saunas have long been a sacred space for relaxation and rejuvenation, and for many just beginning to explore heat therapy, it can come with a lot of questions. In this article, we’re answering the age-old question, “How long should you stay in a sauna?”
We’ll share top safety tips on how long you should stay in a sauna to ensure you reap the maximum benefits while prioritizing your well-being.
So sit back, unwind, and dive into a world of soothing heat. Trust me, you will want to take advantage of this!
Setting the Right Temperature: Finding Your Sweet Spot
When enjoying a sauna session, finding the right temperature is crucial in ensuring comfort and safety.
While there is no one-size-fits-all answer, several factors must be considered when determining the most suitable temperature for your sauna experience.
Determining personal comfort:
Everyone has their individual preferences when it comes to heat tolerance. Some people may enjoy a scorching hot sauna, while others prefer a milder temperature.
It’s important to listen to your body and find a temperature that allows you to relax and enjoy the therapeutic benefits without discomfort.
Taking safety into account:
Safety should always be a top priority when using a sauna. It’s recommended to start with a lower temperature, typically around 150-160°F (66-71°C) for traditional saunas.
If using an infrared sauna, temperatures typically range from 120-140°F (49-60°C).
As your body becomes more accustomed to the heat, you can gradually increase the temperature to find your sweet spot.
Tips for adjusting temperature:
Here are some tips to help you find the perfect temperature for your sauna sessions:
- Experiment with different temperatures: Start with a lower temperature and gradually increase it over time, noting how your body feels at each level.
- Pay attention to your body’s response: Look for signs of discomfort or overheating, such as dizziness, shortness of breath, or lightheadedness. If you experience any of these symptoms, it’s best to lower the temperature immediately.
- Consider personal health conditions: If you have any pre-existing health conditions or concerns, consult a healthcare professional before using a sauna. They can provide guidance on recommended temperature ranges based on your specific needs.
Remember, finding the right temperature is a personal journey, and it may take some time to discover what works best for you. Always prioritize your comfort and safety while reaping the many benefits of sauna therapy.
Key Points:
- Determining the most suitable temperature is crucial for a comfortable and safe sauna experience.
- Personal preferences play a role in finding a temperature that allows for relaxation without discomfort.
- It’s recommended to start with lower temperatures and gradually increase to find your sweet spot.
- Listen to your body and adjust the temperature if you experience discomfort or overheating.
- Consult a healthcare professional if you have any pre-existing health conditions.

Time: Unlocking the Perfect Duration for Your Sauna Sessions
Finding the right duration for your sauna session is essential to ensure you receive the full range of benefits while prioritizing your health and safety.
While each individual’s tolerance and preferences may vary, there are some general guidelines to follow when determining how long you should stay in a sauna.
1. Start with shorter sessions:
If you’re new to saunas or have never experienced prolonged heat exposure, it’s important to start slow.
Begin with shorter sessions of around 5-10 minutes to allow your body to adjust to the elevated temperatures and understand how you react to the heat.
2. Gradually increase the duration:
Once you’ve acclimated to the heat and feel comfortable, you can gradually increase the duration of your sauna sessions.
Aim to add a few minutes to each session until you reach a duration that feels beneficial and enjoyable for you.
3. Recommended time limits:
While there isn’t a one-size-fits-all answer regarding the perfect duration for sauna sessions, there are some generally recommended time limits based on the type of sauna experience you seek. Here are some guidelines to consider:
- Traditional saunas: A typical session in a traditional sauna ranges from 10-20 minutes. However, it’s essential to listen to your body and exit the sauna sooner if you experience discomfort.
- Infrared saunas: Since infrared saunas emit heat at a lower temperature, sessions can be slightly longer, ranging from 15-30 minutes. Again, pay close attention to your body’s signals and adjust accordingly.
- Steam saunas: Steam saunas create a more humid environment, making the heat feel more intense. Limiting steam sauna sessions to around 10-15 minutes is generally recommended.
By gradually increasing the duration while paying attention to your body’s responses, you can find the perfect balance for your sauna sessions.
Remember, everyone is different, and your individual tolerance and comfort levels should always be the guiding factor in determining how long you stay in a sauna.
Listening to Your Body: Signs to Watch Out For
During your sauna sessions, listening to your body and paying attention to the signals it’s giving you is crucial. Here are some key signs to watch out for:
- Increased heart rate: It’s normal for your heart rate to elevate slightly during a sauna session, but if you experience an excessively rapid or irregular heartbeat, it may be a sign to exit the sauna and cool down.
- Dizziness or lightheadedness: If you feel dizzy or lightheaded, it’s essential to step out of the sauna and cool down immediately. This could be a sign of overheating or dehydration.
- Excessive sweating: Sweating is one of the main outcomes of a sauna session, but if you’re sweating profusely and feeling weak or fatigued, it’s time to take a break and hydrate.
- Difficulty breathing: While sauna therapy can help relieve respiratory conditions, if you experience difficulty breathing or chest pain during a session, it’s important to exit the sauna and seek medical attention if needed.

Post-Sauna Care: Nurturing Your Body After a Heat Therapy Session
After a rejuvenating sauna session, giving your body the care it needs to recover and maintain optimal well-being is important. Here are some practical tips to help you nurture your body post-sauna:
Gradually Cool Down:
Once you’ve completed your sauna session, it’s essential to allow your body temperature to return to normal gradually.
Abruptly exposing yourself to a cooler environment can cause discomfort or shock to your system. Consider the following cooling techniques:
- Step outside: Head outdoors or find a well-ventilated space to let your body cool naturally.
- Cool water splash: Rinse your face, neck, and body with cool water or use a damp cloth to wipe off any excess sweat.
Hydration and Replenishment
Sauna sessions can dehydrate, so proper hydration is crucial for maintaining your overall well-being. Consider the following tips to replenish and rehydrate your body after a sauna session:
- Drink water: Sip on water or naturally flavoured fruit-infused water to help compensate for the lost fluids through sweating.
- Electrolytes: Besides water, consider incorporating electrolyte-enhanced beverages or coconut water to replace lost minerals and aid in rehydration.
- Avoid alcohol and caffeine: These substances can further dehydrate your body, so it’s best to limit or avoid them after your sauna session.
- Replenish essential nutrients: Eating a nutritious meal or snack after your sauna session can help replenish your body with the necessary minerals and vitamins to recover.
FAQs
How long should a beginner stay in a sauna?
To acclimate to the heat and avoid discomfort, beginners are advised to start with sessions lasting around 5 to 10 minutes. Listening to your body and gradually increasing the duration as you build tolerance is essential.
What is the recommended maximum time for a sauna session?
A sauna session of up to 20 minutes is considered safe and effective for most individuals. However, it is crucial to remember that each person’s tolerance may vary, and it is advisable to listen to your body and adjust the duration accordingly.
Can staying too long in a sauna be dangerous?
Yes, staying in a sauna for an excessive amount of time can pose risks such as dehydration, overheating, and discomfort. Monitoring your body’s reactions and limiting your sauna sessions to a reasonable and comfortable duration is crucial.
Is it better to take multiple short sauna rounds or one long session?
Both options have their benefits, but taking multiple shorter sauna rounds with breaks in between allows your body to gradually adjust to the heat and maximize the advantages of sauna therapy. It also reduces the risk of potential health concerns.
Amplify Your Wellness Routine with a Sauna From Canada Wellness
At Canada Wellness, we believe in promoting a comprehensive approach to sauna therapy.
We invite you to explore our range of Clearlight® Infrared Sauna products, designed to provide safe and blissfully relaxed sauna experiences.
With Clearlight® Infrared Saunas, you can bring the benefits of infrared heat to your home.
Take the first step toward elevating your wellness journey and creating an optimal sauna routine.
Shop our selection of infrared saunas online or visit one of our seven showrooms across southern Ontario.