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How Long Should You Stay in the Sauna for the Greatest Health Benefits - Secret Saunas

How Long Should You Stay in the Sauna for the Greatest Health Benefits

Saunas have been used for centuries as a way to relax, unwind, and promote overall well-being. Beyond their soothing heat and inviting ambiance, saunas offer many potential health benefits. Whether you prefer the traditional steam sauna or the modern infrared sauna, these heated environments can help in detoxification, weight loss, blood pressure regulation, and even skin rejuvenation. 

To maximize the advantages of sauna use, it's crucial to understand how long you should stay inside the sauna for specific health goals. Let's take a look at the optimal durations for different purposes, including the comparison between infrared and traditional saunas, post-workout recovery, detoxification, weight loss, blood pressure reduction, and enhancing skin health.

How Long Should You Be Sitting in a Sauna? Infrared Vs. Traditional Sauna

Saunas have long been recognized as a therapeutic retreat, offering a plethora of health benefits. The enveloping heat and gentle steam or infrared rays can help you relax, unwind, and potentially improve your overall well-being. However, understanding the optimal duration for sauna sessions is crucial to maximize the desired health outcomes.

There are two main types of saunas, Infrared Saunas and Traditional Saunas; let's take a closer look at the differences:

Infrared Saunas: Infrared saunas utilize infrared heaters to emit radiant heat, directly heating your body without significantly heating the surrounding air. This allows for a lower temperature than traditional saunas, affecting how long you should sit in the sauna. This makes it more accessible for those who may find the intense heat of traditional saunas overwhelming. 

Traditional Saunas: Traditional saunas can come in wet or dry form. The wet form, also known as steam saunas, generates heat by pouring water over heated rocks, creating a humid environment. The dry version operates similarly but without water or steam. These saunas operate at higher temperatures and provide a more intense heat experience. This will affect how long you should stay in a sauna as the high heat stimulates sweating, promoting detoxification and relaxation.

Now that we understand the two sauna types let's explore the recommended durations for specific health benefits.

How Long to Sit in the Sauna After a Workout?

After a workout, spending time in a sauna can help muscle recovery and relaxation. For both infrared and traditional saunas, spending 10 to 15 minutes in the sauna is generally recommended to help alleviate muscle soreness, enhance blood circulation, and promote overall recovery.

Saunas have long been utilized for their potential to help muscle recovery. In fact, studies have provided support for this traditional belief. The increased blood flow to the muscles induced by sauna use plays a significant role in promoting muscle recovery and endurance.

One study involving healthy men discovered that using a sauna immediately after 30 minutes of aerobic exercise resulted in a reduction in oxidative stress. Oxidative stress occurs when the production of harmful free radicals surpasses the body's antioxidant defences. This can lead to cell damage. The findings of this study suggest that sauna sessions following exercise can help mitigate oxidative stress and potentially accelerate the recovery process.

By increasing blood flow to the muscles and reducing oxidative stress, saunas may help in:

  • Alleviating post-workout soreness
  • Enhancing the repair process
  • Improving overall exercise performance

How Long to Sit in the Sauna for Detoxification

Saunas are renowned for their detoxifying effects, helping flush out body toxins through sweat. Aim for 15 to 20 minutes in either type of sauna to support the detoxification process. Remember to always stay hydrated and listen to your body's signals during the session.

Heavy metals such as aluminum, cadmium, cobalt, and lead are known to harm human health when accumulated in high levels. Several studies show the efficiency of sweat in removing heavy metals from the body.

By engaging in regular sauna sessions and inducing sweating, you can help your body in the removal of these toxic substances. Sweating acts as a natural detoxification process. This helps to reduce the burden of heavy metals and other harmful compounds that may have accumulated through environmental exposure or dietary intake.

It is important to note that while sauna-induced sweating can facilitate the elimination of toxins, it is not a standalone solution for detoxification. Supporting your sauna use with a well-rounded, healthy lifestyle, including proper nutrition, hydration, and regular exercise, can further improve detoxification and overall well-being.

As always, consulting with a healthcare professional before starting any sauna routine is essential.

How Long to Sit in the Sauna for Weight Loss and Burning Calories

Saunas can contribute to weight loss and calorie burning by increasing your heart rate and metabolic rate. Spending 15 to 30 minutes in the sauna can help stimulate these processes. The elevated temperatures in the sauna environment lead to increased heart rate, similar to moderate-intensity physical exercise. This rise in heart rate can help enhance calorie burning and contribute to weight management efforts.

Furthermore, saunas stimulate the metabolic rate, which is the rate at which your body burns calories at rest. The heat exposure in a sauna triggers a thermogenic response, causing an increase in metabolic activity. This temporary elevation in metabolic rate can contribute to additional calorie expenditure and potentially support weight loss goals.

However, to maximize the benefits of saunas for weight loss, it is important to combine sauna use with a comprehensive approach that includes a balanced diet, regular physical activity, and a healthy lifestyle. While saunas can contribute to calorie burning and potentially support weight management efforts, they should not be considered a sole or primary strategy.

It's worth noting that time in the sauna should be approached with caution, particularly for individuals with certain medical conditions, such as cardiovascular problems or high blood pressure. It is advisable to consult with a healthcare professional before incorporating sauna use into your weight loss or fitness regimen.

How Long to Sit in the Sauna for Lower Blood Pressure

Sauna use can potentially lower blood pressure and improve cardiovascular health. For this purpose, spending 10 to 15 minutes in a sauna, whether infrared or traditional, can provide beneficial effects. However, individuals with pre-existing cardiovascular conditions should consult with a healthcare professional before using saunas.

When you step into a sauna, the heat not only creates a soothing environment but also triggers the sympathetic nervous system. This induces a state of heat stress on the body. Surprisingly, this heat stress offers numerous cardiovascular benefits, leading to positive effects on heart health. The sauna's heat prompts physiological responses that include:

  • Increased heart rate
  • Improved blood flow
  • Enhanced cardiac output

The rise in heart rate during sauna use is similar to what you would experience during moderate-intensity physical exercise. This elevated heart rate helps to strengthen the cardiovascular system over time, promoting better heart health and increasing its overall efficiency.

Additionally, the heat exposure in the sauna environment causes blood vessels to dilate, resulting in improved blood flow throughout the body. This enhanced blood circulation is beneficial for cardiovascular health as it ensures an adequate supply of oxygen and nutrients to various organs and tissues. By promoting optimal blood flow, saunas may contribute to the maintenance of healthy blood pressure levels and the prevention of hypertension.

The benefits of saunas on cardiovascular health are supported by research. A comprehensive review of multiple studies revealed that individuals who frequently use saunas have a reduced risk of developing hypertension, cardiovascular disease, and even death from these causes. These findings suggest that incorporating regular sauna use into your routine can have a protective effect on your heart and overall cardiovascular well-being.

 How Long to Sit in the Sauna for Skin Benefits

To harness the skin benefits offered by saunas, such as anti-aging effects, purification, and the potential reduction of cellulite, scars, and wrinkles, a recommended duration of 15 minutes twice a week is often suggested. Consistent and regular sauna use has demonstrated positive impacts on skin health, particularly in terms of improving elasticity and promoting collagen production.

Saunas create an environment of warmth and heightened temperature. This can stimulate blood circulation to the skin. The increased blood flow delivers essential nutrients and oxygen to the skin cells. This helps in their rejuvenation and promotes a healthier complexion. Improved circulation can contribute to a radiant and youthful appearance. It also helps to reduce the visible signs of aging, such as fine lines and wrinkles.

Furthermore, sauna use promotes sweating, which can assist in purifying the skin. This is done by removing impurities and toxins from the pores. This benefits the skin by opening up the pores, releasing dirt, dead skin cells, and excess oils that may contribute to clogged pores and blemishes. Regular sauna use as part of a comprehensive skincare routine can help maintain a clearer complexion and support overall skin purification.

While a duration of 15 minutes, two times a week, is a general guideline for reaping the skin benefits of saunas, it's important to consider individual factors such as skin sensitivity, how hot the sauna is, tolerance to heat, and any pre-existing skin conditions. It's advisable to start with shorter sessions and gradually increase the duration based on personal comfort levels.

Tips for Safe Sauna Use

When it comes to sauna use, it's essential to prioritize safety to ensure a positive and beneficial experience. Here are some important tips to keep in mind for safe sauna use:

Drink Plenty of Water

Sweating is a natural response to the heat in a sauna, which can lead to significant bodily fluid loss. To prevent dehydration, drinking plenty of water before, during, and after your sauna time is crucial. Hydrating adequately helps maintain proper bodily functions and supports cardiovascular health.

Listen to Your Body

Each individual's tolerance to heat may vary. That's why it is so it's important to listen to your body's signals during your sauna time. If you start feeling lightheaded, dizzy, or excessively fatigued, it's important to exit the sauna and cool down. Pay attention to how you feel, and never push yourself beyond your comfort level or physical limitations.

Avoid Alcohol

It's best to avoid consuming alcohol before or during sauna use. Alcohol can impair judgment, affect thermoregulation, and increase the risk of dehydration. Combining alcohol with the heat of a sauna can intensify these effects and pose potential health risks. It's important to prioritize hydration with water instead.

Don't Stay in for Too Long:

While sauna use can be beneficial, it's crucial not to overdo it. Prolonged exposure to high temperatures can strain the body and increase the risk of overheating or dehydration. Start with shorter sessions, typically around 10 to 15 minutes, and gradually increase the duration based on your comfort level and individual tolerance. It's important to strike a balance between enjoying the sauna's benefits and ensuring your well-being.

Remember, safety should always be a priority when using a sauna. By following these tips and using common sense, you can enjoy the benefits of sauna use while ensuring a safe and enjoyable experience.


Is it Safe to Use a Sauna Every Day?

Using a sauna every day can be safe for many individuals. But it's important to consider individual factors and listen to your body. If you have no underlying health conditions and can tolerate the heat well, daily sauna use may provide benefits such as improved circulation, relaxation, and stress relief. However, it's crucial to avoid overexposure. Be sure that you stay within sauna's recommended time limits to prevent dehydration or overheating. It's advisable to start with shorter sessions and gradually increase the duration based on your comfort level.

Can I Take a Cold Shower after a Sauna?

Taking a cold shower after a sauna use can offer a refreshing and invigorating experience for many individuals. The contrast between the heat of the sauna and the coolness of the shower can:

  • Stimulate blood circulation
  • Help close the pores
  • Provide a rejuvenating effect

Cold showers can also help regulate body temperature and restore a sense of alertness. However, it's important to listen to your body and adjust the temperature based on your comfort level. 

If you enjoy the cold showers but want to take it up a notch, try and ice bath or cold plunge after your sauna.

What Should I Wear in the Sauna?

In a sauna, it's customary to wear minimal clothing or even go nude. The purpose of sauna use is to allow the heat to penetrate the body and induce sweating for various health benefits. Wearing minimal clothing, such as a towel, bathing suit, or a light cotton towel wrap, allows for better heat transfer and sweat evaporation. It's important to choose breathable materials that don't trap heat.

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Jasper Knight the Founder of Secret Saunas photographed in an Auroom Sauna in Estonia

About the Author

I'm Jasper Knight, the founder of During my travels through Finland and Scandinavia in 2018 I was introduced to the thrilling local ritual of taking daily hot saunas and then cooling off by plunging into the dark icy waters of a frozen lake. This experience was so fulfilling that it felt like an addiction. My desire to return to the forests and lakes of Northern Europe led me to set up Secret Saunas with the mission of bringing that authentic Finnish sauna experiences home.

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