How Long Should You Stay in a Sauna? A Beginner’s Guide
There’s nothing quite like settling into the warmth of a sauna, especially on a cold Canadian day. But if you’re new to sauna bathing, you may have one important question before getting comfortable: how long should you actually stay in a sauna?
For most people, a sauna session doesn’t need to be particularly long. Around 15 to 20 minutes is often enough for an enjoyable sauna session, while beginners may want to start with shorter periods and gradually work their way up.
More time isn’t necessarily better. How long you should stay in a sauna can depend on your experience, the temperature of the sauna, and most importantly, how you feel.
Here’s what to know before your next sauna session.
How Long Should You Stay in a Sauna?
A typical sauna session can last around 15 to 20 minutes.
If you’re using a sauna for the first time, consider starting with approximately 5 to 10 minutes. This gives you an opportunity to see how your body responds to the heat before gradually extending future sessions.
Experienced sauna users may feel comfortable staying longer, but there’s no reason to push yourself to reach a particular time.
The best rule is simple: listen to your body.
If you begin to feel dizzy, weak, lightheaded, short of breath or generally uncomfortable, leave the sauna and cool down.
How Long Should a Beginner Stay in a Sauna?
If you’re new to saunas, there’s no need to jump straight into a 20-minute session.
Try starting with approximately five minutes. If you feel comfortable, you can gradually increase the length of your sessions as you become accustomed to the heat.
A beginner sauna routine might look something like this:
- Start with a short 5- to 10-minute session.
- Leave the sauna and allow yourself to cool down.
- Drink water and pay attention to how you feel.
- Gradually increase your sauna time during future sessions if you’re comfortable.
Sauna bathing shouldn’t be an endurance challenge. A shorter, comfortable session is better than staying inside simply because you’re trying to reach a certain number of minutes.
Does Sauna Temperature Affect How Long You Should Stay?
Absolutely.
The hotter the sauna, the more intense the experience can feel.
Traditional saunas operate at considerably higher temperatures than most rooms in your home, so even 10 or 15 minutes can feel substantial, particularly when you’re just getting started.
Your ideal combination of temperature and time will depend on your personal comfort and sauna experience.
If you're wondering what temperature to set your sauna to, read our How Hot Should a Sauna Be? guide for a more detailed look at sauna temperature ranges.
Can You Stay in a Sauna for 30 Minutes?
Some experienced sauna users may be comfortable with longer sessions, but you shouldn't assume that staying in the sauna longer will provide better results.
For most users, there's little reason to treat 30 minutes as a target.
Instead, consider breaking your sauna experience into shorter sessions with a cooling period between them.
For example, you may prefer to sauna, step outside to cool down and hydrate, and then return for another shorter round if you still feel comfortable.
The key is paying attention to how your body responds rather than watching the clock.
How Often Can You Use a Sauna?
There isn't one sauna schedule that works for everyone.
Some people incorporate sauna bathing into their routine several times per week, while others use their sauna occasionally when they want to relax or unwind.
Your ideal routine can depend on your health, experience and personal preferences.
If you're introducing sauna bathing into your routine, start gradually. Once you know how your body responds, you can determine what frequency works best for you.
Should You Drink Water Before or After a Sauna?
Hydration is particularly important when using a sauna because sweating causes your body to lose fluid.
Drink water before entering the sauna and replenish fluids after your session.
And don't wait until you're extremely thirsty to think about hydration.
If you've been exercising immediately before your sauna session, hydration becomes even more important because you've likely already lost fluids through sweat.
Planning to combine your sauna with your exercise routine? Our Should You Use a Sauna Before or After a Workout? guide takes a closer look at when sauna bathing can fit into your workout.
How Long Should You Cool Down After a Sauna?
Give your body time to cool down gradually after leaving the sauna.
There's no universal amount of time you need to wait. Instead, allow your body temperature and heart rate to settle and make sure you feel comfortable before starting another round or moving on with your day.
This can be as simple as sitting somewhere cooler, getting some fresh air or taking a comfortable shower.
And, of course, don't forget to rehydrate.
When Should You Leave the Sauna?
You don't need to finish a planned session if you're uncomfortable.
Leave the sauna if you begin experiencing symptoms such as:
- Dizziness or lightheadedness
- Weakness
- Difficulty breathing
- Nausea
- Headache
- Significant discomfort
Never try to "push through" these symptoms just to complete your planned sauna time.
People with certain medical conditions, people who are pregnant, those taking certain medications, and anyone unsure whether sauna use is appropriate for them should speak with a healthcare professional before using a sauna.
Alcohol and sauna bathing should also not be combined.
What Should You Do During a Sauna Session?
One of the best parts about owning a sauna is its simplicity.
You don't need to do much at all.
Put your phone away, get comfortable and enjoy the warmth. Sauna time can provide an opportunity to slow down and disconnect from the distractions of the day.
If you're wondering what you should bring or what you're actually supposed to wear, check out our guide to What to Wear in a Sauna?
How Long Should You Stay in a Sauna After a Workout?
If you're using your sauna after exercising, the same general principles apply: keep your session reasonable, stay hydrated and listen to your body.
Remember that you've already raised your body temperature and lost fluids during exercise, so don't rush directly into an intense sauna session if you don't feel ready.
Allow yourself to recover and hydrate first.
Is Using a Sauna Worth Adding to Your Routine?
For many sauna owners, the appeal isn't about staying inside for a specific number of minutes.
It's about having a comfortable space at home where you can slow down, warm up and make sauna bathing part of your routine.
Sauna use has also been studied for a range of potential wellness benefits. If you'd like to explore the research in more detail, read our guide to the Health Benefits of Saunas.
The Bottom Line: Listen to Your Body
So, how long should you stay in a sauna?
For many people, around 15 to 20 minutes is plenty, while beginners may want to start with approximately five minutes and gradually increase their sauna time.
But don't treat 15 or 20 minutes as a goal you have to reach.
The temperature of the sauna, your experience, your hydration and how you feel all matter. Start slowly, stay hydrated and leave whenever you become uncomfortable.
Once you find a routine that works for you, enjoying a sauna can become one of the simplest parts of your wellness routine.
And if you're thinking about bringing that experience home, explore Northern Leisure's selection of home and outdoor saunas to find an option that fits your space and lifestyle.