Saunas have been used for centuries as a way to relax and promote overall well-being. However, there is often confusion about how long one should stay in a sauna to reap the maximum benefits without any adverse effects. In this article, we will explore the various factors to consider and provide you with the necessary information to ensure a safe and enjoyable sauna experience.

Read on to learn more!

Are saunas generally safe?

In general, a sauna is considered safe for the average healthy adult. However, you should keep a few things in mind to use the sauna safely. For example, drink plenty of water before and after the sauna to prevent dehydration, avoid sitting in the sauna for too long, and ensure that the sauna temperature is not too high. 

Other important factors in sauna safety depend on the sauna itself. You might not be familiar with EMFs, but you should understand that many Infrared Saunas are a hotbox of harmful electric fields and should be avoided.  Other saunas are constructed with resinous wood, plywood, and wood glue to keep costs low. You do not want to get into a sauna every day for the health benefits, but instead sit in high electric and magnetic fields while breathing in harmful substances. 

How Long Should You Stay in a Sauna?

Ideally, aim for sauna sessions lasting 15-20 minutes. If you’re new to saunas, start with shorter sessions, around 5-10 minutes. Gradually increase the duration as your tolerance builds. Stay hydrated and pay attention to your body’s signals during the sessions.

What Factors to Consider Before Using a Sauna?

Let’s discuss some of the factors that can affect the duration of a sauna session. Here are the following:


The suggested durations mentioned above are suitable for most healthy adults using a sauna. However, depending on their age, children who are old enough to use a sauna should avoid staying in the sauna for more than 5 minutes.

Additionally, This can be dangerous if you let your child use the sauna without keeping an eye on them. Parents should not allow their children to use the sauna without supervision.

Health condition

Assuming your physical health is in good condition, you should comfortably enjoy up to 15-20 minutes in the sauna without encountering any significant issues.

However, individuals with fever, open wounds, heart conditions, high blood pressure, or kidney issues should avoid using saunas in most cases. If someone has one of these health issues, they should consult with a doctor for more personalized advice.

Sauna Temperature

Traditional saunas are most commonly set between temperatures of 150-175 degrees Fahrenheit. If your sauna aligns with these temperatures, it’s advisable not to stay for more than 20 minutes. However, if you lower the sauna temperature, you can extend the duration of your session.


No matter how relaxing and enjoyable it may feel, if you are pregnant, it is advisable to consult with a doctor before using the sauna. Many experts recommend keeping the sauna sessions short and using a low temperature of 104°F (40°C) for the safety of both the mother and the baby.

What Happens to Your Body if You Stay in a Sauna for Too Long?

Using a sauna can be risky if you spend too much time in it. The extreme heat can make you sweat a lot, leading to dehydration. It may also cause problems like overheating, skin burns, or even something serious like heatstroke. So, it’s important to pay attention to your body and notice if you start feeling uncomfortable or dizzy. If that happens, leave the sauna and cool down right away. Your well-being is more important than staying in the sauna for a long time.

Can You Die From Staying in a Sauna Too Long?

Yes, it can happen, but it is very rare. Someone’s death can occur if they sit in the sauna for too long. Prolonged time in the sauna can lead to heatstroke, which can be a cause of death. Therefore, it is essential to listen to your body. If you feel dizzy, lightheaded, or nauseous, immediately leave the sauna.

How Often Can You Use a sauna?

The frequency of sauna usage varies from person to person. In general, for the average healthy adult, it is safe to sauna every day, however, there few things to keep in mind if want to take sauna daily, Keep sessions short, stay hydrated, allow recovery time between sessions, take a cold shower to cool down, and consider reducing the number of daily sessions.

It’s important to note that if you have any health concerns or conditions, it is advisable to consult with your healthcare provider for more personalized recommendations.

Things to Avoid While Relaxing in a Sauna

Using a sauna is generally safe, but there are a few things to consider when relaxing in it. To keep your sauna experience safe and relaxing, avoid the following:

  • Avoid consuming alcohol or heavy meals before or during a sauna session, as they can increase the risk of dehydration and dizziness.
  • Avoid using electronic devices, as the heat and humidity can damage them.
  • Avoid using lotions, oils, or other products that can drip and create a slippery surface.
  • Avoid tight-fitting clothing as they can make you uncomfortable in the sauna.
  • Avoid wearing jewelry, as the high temperature in saunas can make it hot, risking skin burns.

Top 7 Benefits of Safely Using a sauna

Determining how long you can use a sauna is important, as proper sauna usage can maximize health benefits. By using the sauna correctly, you may experience the following:

  1. Stress Relief
  2. Muscle Recovery
  3. Better sleep
  4. Detoxification
  5. Skin Cleansing
  6. Calorie Burn
  7. Improved heart health

Can I sit in the sauna for an hour?

Staying in a sauna for one hour is considered excessive. The general recommendation is around 15-20 minutes, as exceeding this duration may result in overheating, dehydration, or, in severe cases, heatstroke.

How long should you stay in an infrared sauna?

Try to stay in the infrared sauna for as long as you can, but do not exceed 45 minutes. It is recommended to leave the sauna before reaching the 45-minute mark. Wear loose-fitting clothes and take a cold shower after leaving the infrared sauna

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