Saunas are a simple, powerful way to relax, recover, and recharge. But while the heat offers incredible benefits, finding the right timing is key. Leave too soon, and you might not get the full effect; stay too long, and you risk overdoing it.
So, how long should you really spend in a sauna? This guide will help you find the perfect balance between maximising the benefits and staying safe.
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Factors That Influence Sauna Session Time
The right amount of time in a sauna depends on several factors:
- Sauna type – Traditional saunas run hotter than infrared saunas.
- Experience level – Beginners need shorter sessions than seasoned users.
- Health conditions – Some medical issues may limit safe sauna time.
- Hydration levels – Dehydration can shorten your tolerance to heat.
Recommended Sauna Times by Type
Traditional Sauna (70–90°C)
- Beginners: 5–10 minutes per session
- Regular users: 10–20 minutes per session
- Athletes & advanced users: Up to 30 minutes (with breaks)
Infrared Sauna (45–60°C)
- Beginners: 10–15 minutes per session
- Regular users: 20–30 minutes per session
- Athletes & advanced users: Up to 45 minutes (with breaks and hydration)
Listening to Your Body is Key
Heat affects everyone differently, so the best guide is your own body. Leave the sauna immediately if you feel:
- Lightheaded or dizzy
- Nauseous
- Short of breath
- Overheated
Tips for Safe Sauna Sessions
- Hydrate before and after – Drink water to replace lost fluids.
- Take breaks – Step out to cool down if you’re in for longer sessions.
- Avoid alcohol – It increases dehydration risk.
- Cool down gradually – Don’t jump straight into cold water unless accustomed to contrast therapy.
The Bottom Line: Ideal Sauna Session Length
For most people, 15–20 minutes is the sweet spot for a traditional sauna, while 20–30 minutes works well for an infrared sauna. The key is to start slow, increase time gradually, and always listen to your body.
Explore our range of traditional and infrared saunas at Express Wellness and bring the spa experience into your home — safely and effectively.
