How Long Should You Stay in a Sauna? The Complete 2025 Guide to Safe & Effective Sauna Sessions
Sauna therapy has become one of the most popular wellness habits of 2025, offering powerful benefits such as detoxification, stress relief, improved circulation, and skin rejuvenation. But an important question arises for beginners and experienced users alike:
How long should you stay inside a sauna?
The answer depends on the type of sauna, your health condition, experience level, and the temperature settings. This guide breaks down the ideal sauna duration to help you enjoy the maximum benefits safely and effectively.
1. Recommended Time in a Sauna for Beginners
If you are new to sauna use, start slowly to allow your body to adapt.
Beginner guidelines:
-
Time: 8–12 minutes per session
-
Temperature:
-
Traditional sauna: 65–80°C (150–175°F)
-
Infrared sauna: 45–55°C (113–130°F)
-
-
Frequency: 2–3 times per week
Beginners should avoid staying too long to prevent dizziness or dehydration. Over time, you can increase your duration gradually.
2. Ideal Duration for Infrared Saunas (Most Modern Home Saunas)
Infrared saunas work at lower temperatures but penetrate deeper into the body, meaning sessions are longer and more therapeutic.
Recommended infrared sauna duration:
-
20–45 minutes per session
-
Temperature: 45–60°C (113–140°F)
-
Frequency: 3–5 times per week
Infrared models from brands like Maxxus, Golden Designs, and Dundalk Leisurecraft are designed for extended, safe sessions due to low EMF and even heat distribution.
Longer sessions help enhance:
-
Detoxification
-
Muscle recovery
-
Calorie burn
-
Pain relief
3. Ideal Duration for Traditional Steam Saunas
Traditional saunas operate at higher temperatures and therefore require shorter sessions.
Recommended traditional sauna duration:
-
12–20 minutes per session
-
Temperature: 75–95°C (165–205°F)
-
Frequency: 2–4 times per week
Because the heat is more intense, your heart rate increases faster, making it important to monitor how your body feels.
4. Best Duration for Detox & Weight Loss Goals
If your goal is deep detoxification, calorie burning, or supporting metabolism, infrared saunas are ideal.
Detox-focused sessions:
-
30–45 minutes in an infrared sauna
-
Maintain hydration (minimum 0.5–1L water before session)
-
Wipe sweat to release toxins efficiently
Longer sessions help:
-
Push toxins from deeper tissues
-
Increase heart rate
-
Stimulate sweating for 30–40 minutes continuously
5. Sauna Duration for Athletes & Muscle Recovery
Athletes often use saunas to reduce soreness and accelerate recovery.
Recommended duration:
-
25–40 minutes (infrared)
-
12–18 minutes (traditional)
-
Best time: immediately after exercise
Sauna heat relaxes muscles, increases circulation, and speeds up recovery after training.
6. Maximum Safe Time in a Sauna
While saunas are generally safe, it’s important to stay within healthy limits.
Maximum safe sauna duration:
-
Infrared: up to 45–50 minutes
-
Traditional: up to 20 minutes
Never exceed these limits unless advised by a specialist.
7. Signs You Should Leave the Sauna Immediately
Exit the sauna right away if you experience:
-
Dizziness
-
Nausea
-
Heart palpitations
-
Headache
-
Extreme thirst
-
Shortness of breath
Listening to your body is the key to safe sauna use.
8. How Long Should You Use a Sauna for the Best Results Overall?
For optimal health and wellness benefits, follow this balanced routine:
Perfect sauna routine (2025 recommendation):
-
Infrared sauna: 30–40 minutes
-
Traditional sauna: 15–18 minutes
-
Frequency: 3–4 times weekly
This schedule supports:
-
Deep detox
-
Stress reduction
-
Cardiovascular health
-
Skin improvement
-
Immune support
-
Better sleep
9. Why Home Saunas Make Timing Easier
When you own a home sauna from brands like Golden Designs, Maxxus, or Dundalk Leisurecraft, you can:
-
Control temperature precisely
-
Customize session duration
-
Relax without time pressure
-
Use the sauna anytime
-
Track progress easily
This makes it simpler and safer to build a long-term wellness routine.
Conclusion
The ideal sauna duration varies depending on the type of sauna and your personal experience, but the general guideline is:
-
Infrared saunas: 20–45 minutes
-
Traditional saunas: 12–20 minutes
-
Beginners: Start with 8–12 minutes
By following these recommendations, you’ll unlock the full power of sauna therapy — safely, effectively, and consistently.
