How long should you stay in a sauna to get the benefits? – Saunas.com icon

How long should you stay in a sauna to get the benefits?

Saunas are a way of life. Whether you use one after a workout or to unwind, saunas can offer health benefits.

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But how much time should you spend in a sauna and how often should you go? 

First of all: Start small

  • For beginners. Don't use a sauna for more than 5 to 10 minutes at a time.
  • After exercising. Wait at least 10 minutes before entering the sauna after exercise.
  • At maximum. Don't use the sauna for more than 15 minutes at a time.

While some experienced sauna users, especially in Finland, may turn the sauna into a longer social event, please don't overdo it if you are not one of them. The longer you stay in the sauna, the more you risk dehydration, so a general rule is to cap your time to 15 to 20 minutes.


One of the most important things to remember when using a sauna is to take it slow. While saunas are generally considered safe and offer health benefits, it's essential to prevent dehydration. And remember, how you feel and how your body responds to the heat can be different each time.


Most specialists recommend one 15-minute sauna session one to three times a week for maximum benefits without any damage to your health.

Tips for sauna beginners

Tips for beginners you should know 

1.Don't try to use a sauna to induce weight loss; it will only lead to water loss.

2. Make sure to drink water before and after using a sauna. 

3. Shower first. You'll want to take a quick shower before hopping in and wrap yourself in a towel. Some people consider this more comfortable than a swimsuit.

4. Rinse and repeat. After using the sauna, experienced users recommend taking a cold shower or a dip in an icy body of water before visiting for another session.

5. Finally, enjoy the experience and the health benefits.

Don't forget to check out our Beginner's Guide on How to Use a Sauna.