What's the ideal duration for a sauna session?
Written by
Leilani Ibeh
Reviewed by
Prof. Benjamin Murphy, Ph.D.Determining the optimal sauna duration involves striking a balance between benefits and safety. The length of a sauna session varies widely depending on the type of sauna, due to differences in heat and humidity levels. Experience level and health factors influence optimal exposure times. I use physiological markers (for heart rate recovery) instead of set time limits as guides for clients.
Traditional Saunas
- Temperature range: 80-100°C (176-212°F)
- Beginner duration: 10-12 minutes maximum
- Advanced duration: 15-20 minutes maximum
- Recovery protocol: 5-minute cool-down between rounds
Infrared Saunas
- Temperature range: 45-60°C (113-140°F)
- Beginner duration: 15-20 minutes maximum
- Advanced duration: 25-30 minutes maximum
- Penetration benefit: Deeper tissue heating allows longer exposure
Steam Rooms
- Humidity level: 100% saturated air
- Beginner duration: 5-8 minutes maximum
- Advanced duration: 10 minutes maximum
- Respiratory caution: Moisture intensifies breathing effort
In traditional saunas, time management is crucial due to the dry heat and high intensity. Beginners should limit their exposure to 10 minutes and gradually build up. Since your body sweats profusely at these temperatures, it is essential to take regular breaks for hydration. I recommend always exiting if you should feel lightheaded, irrespective of how much time you had planned to stay.
Infrared sessions can be sustained longer due to the gentler surface temperatures. The penetrating heat is much more comfortable than ordinary sauna heat, allowing longer therapeutic exposure. But still respect your body's signals and limit your sessions to 30 minutes at the most, even for experienced users. Many of my clients find that results diminish after this period.
The strictest time limits are recommended in steam rooms because 100% humidity prevents the body from sweating effectively. The body is unable to cool itself in the saturated air of a steam room, and it is recommended to stay for no longer than 10 minutes. It is a good idea to take a waterproof timer, as the humidity may lead one to misjudge the passage of time.
Always prioritize physiological feedback over schedules. Immediately exit if dizzy or nauseous, regardless of how long you've been there. Drink 17oz of water before entering and monitor your heart rate recovery after the session. These habits ensure you receive the benefits while prioritizing safety.
Read the full article: Sauna Health Benefits: Science-Backed Guide
