How Long Should You Sit in a Sauna?

Ever wondered if your sauna session should be a quick sweat or a marathon bake? The sweet spot is usually 15-20 minutes—just enough to soak up the benefits without overdoing it. Whether you're enjoying a rustic outdoor cabin or escaping to a cosy indoor sauna after work, the key is knowing when to stay... and when to step out. Keep reading—we'll break down everything you need to know to make every sauna session safe, satisfying, and worth your time.

Finding the Sweet Spot: How Long Should Your Sauna Session Last?

Balancing Benefits with Safety Risks (Overheating, Dehydration)

Let’s be honest—lingering too long in the sauna can feel like you're proving a point. But here’s the thing: too much heat can leave you dizzy, dehydrated, and downright drained.

Saunas are meant to invigorate you, not knock you out. That’s why it’s important to find a balanced window where you get the good stuff, like improved circulation and stress relief, without tipping into risky territory. Think of it as finding your personal ‘Goldilocks’ zone, where the heat feels ‘just right’.

General Recommendations for Sauna Duration

Guidance for Beginners (Start Slow: 5-10 Mins)

If you’re new to the sauna game, think of your first session like a first date—you don’t want to rush it. Start with just 5-10 minutes. Pay attention to how your body reacts.
Maybe you feel a good sweat, or your heart rate picks up—that’s normal. But if things start to feel too intense, step out, sip some water, and give your body a breather. Better safe than sorry.

Typical Session Length for Regular Users (10-20 Mins)

Once you’ve got a few sessions under your belt, most people settle into the sweet spot of 10-20 minutes. It’s long enough to let your muscles relax and your mind unwind, but still within the safe zone.
Many sauna regulars swear by this timeframe to feel the heat benefits without overcooking themselves.

Understanding Maximum Safe Limits (Generally 20-30 Mins)

For the hardcore sauna tribe—yes, you can push up to 30 minutes, but that’s generally the ceiling. Even then, it’s smart to split your time into shorter rounds rather than one long sit.
Remember, your body needs time to cool off and reset. Anything beyond that? You’re flirting with dehydration and overheating.

Factors That Influence How Long You Should Stay

Personal Heat Tolerance and Experience Level

Your best friend might love a 25-minute session, but your body might start waving the white flag after 10 minutes. That’s perfectly fine.
Your heat tolerance builds over time, just like any other habit. The trick is to tune in to your comfort levels rather than copying someone else’s routine.

Sauna Temperature and Type (Traditional vs. Infrared)

Not all saunas serve the same heat punch. Traditional Finnish saunas run hotter—up to 100°C—meaning shorter sessions work best.
Infrared saunas, on the other hand, feel gentler and allow you to stay in a bit longer. The difference? Infrared heats your body directly, while traditional heat heats the room (and your skin) intensely. Adjust your timing accordingly.

Your Individual Health and How You Feel

Got high blood pressure, heart issues, or feeling under the weather? Always check with your GP before hitting the sauna.
Even on your best days, your body will tell you what’s up. If you’re not feeling it, don’t push it. Sauna time is supposed to be your me-time, not a test of endurance.

The Golden Rule: Always Listen to Your Body

Recognising Signs That It's Time to Get Out

Saunas are fantastic—until they’re not. If you feel dizzy, lightheaded, or like your head's spinning, get out right away.
The same goes for sudden nausea, rapid heartbeat, or feeling overwhelmingly hot. These are your body’s SOS signals. Don’t ignore them—hydrate, cool off, and try again another day.

The Risks of Staying In Too Long (Dehydration, Overheating)

There’s a fine line between a good sweat and a dangerous one. Staying in too long can cause serious dehydration, overheating, and in extreme cases, fainting.
The sauna is your friend—but only when you respect the heat. Pushing your body beyond its limits is never worth the risk.

Session Structure: One Long Sit vs. Multiple Cycles with Breaks

Want to sauna like a pro? Break your session into two or three shorter rounds, with cooling breaks in between.
It’s the smarter, safer, and honestly, more enjoyable way to get the benefits without burning yourself out. Step out, cool down, drink water, and head back in if you feel up for it.
It’s all about giving your body time to reset between heat bursts.

Conclusion: Finding Your Personal Optimal Sauna Time

At the end of the day, there’s no one-size-fits-all answer to sauna time. Most people find 15-20 minutes is their sweet spot, whether they’re unwinding in a garden sauna or inside their home spa.
But the best advice? Listen to your body, keep it fun, and stay hydrated. Over time, you’ll find your groove and make sauna sessions a highlight of your wellness routine—not a sweaty struggle.