How Long to Stay in Sauna: Time and Temperature
One of, if not the biggest question everyone asks when they are interested in using a sauna is, “how long to stay in a sauna?”. That is the question we will answer today. There are countless benefits of using a sauna regularly.
Whether you’re a seasoned sauna enthusiast or new to the experience, one question you may have is how long to stay in a sauna. The answer to this question can vary depending on your individual tolerance and goals for the sauna session.
In this article, we will dive into the different factors that can impact sauna usage and provide some general guidelines to help you make the most of your sauna experience.
So grab your towel and let’s get started!
Factors that Impact How Long to Stay in a Sauna
Everyone is a little different and will have unique credentials for their sauna usage. There are several factors that impact how long you should stay in a sauna, including your overall health, the temperature of the sauna, and personal tolerance.
Also, people with certain medical conditions should consult with their healthcare provider before using saunas. In general, it is recommended to start with a shorter period of time and gradually increase the time as you become more accustomed to the high temperature.
The type of sauna also plays a part. There are generally three types of saunas: dry saunas (steam room or sauna bathing), wet saunas, and infrared saunas.
Sauna sessions are an incredible tool for a healthy body and mind, but it is important that they are used correctly.
Personal Tolerance
Individual factors such as age, health, and fitness level can greatly impact how long someone can stay in a sauna and how many times a week you should use it.
Age: As we age, our bodies become less able to tolerate heat, so older adults should be particularly careful when using a sauna. They should start with shorter periods of time and increase gradually. Older individuals should begin with 1-2 times a week.
Health: People with certain medical conditions, such as high blood pressure, heart disease, or diabetes, should consult with their doctor before using a sauna.
People with heart problems should avoid staying in the sauna for long periods of time, as the temperature can cause an increase in heart rate and blood pressure.
Fitness level: People who are in good physical shape may be able to tolerate the sauna better than those who are not. Saunas can be very intense for overweight individuals, and is great for weight loss.
However, even those who are in good shape should start with shorter periods of time and increase gradually.
Additionally, staying hydrated and listening to your body’s signals is important to avoid overheating. If you feel dizzy, weak, or sick, it is best to leave the sauna immediately.
Session Goal
The purpose of the sauna session can influence how long someone should stay in the sauna. Different purposes have different recommended time frames.
Relaxation: The main purpose of a sauna session for relaxation is to release stress and tension, promote a sense of well-being, and improve sleep. A session of 15-20 minutes at a moderate temperature of 170-190 degrees Fahrenheit (76.7-87.8 Celsius) is usually enough to achieve these effects. Many users prefer an infrared sauna to maximize the relaxation effect.
Detoxification: Sauna exposure can promote detoxification by increasing sweat production and flushing out toxins through the skin. Longer sessions of 30-45 minutes with a lower temperature of 160-180 degrees Fahrenheit (71.1-82.2 Celsius) can be beneficial for this purpose, as the heat can help to open the pores and release toxins.
Athletic recovery: Saunas can be beneficial for athletes as the heat can help to increase blood flow and reduce inflammation and muscle soreness. Short sessions of 5-10 minutes in high heat of 190-220 degrees Fahrenheit (87.8-104 Celsius), followed by a cool down period, can be ideal for this purpose. Some studies show than an infrared sauna is slightly better for athletic usage.
It is important to note that these are general recommendations, and that individual tolerance and preference should be taken into account. It’s also important to listen to your body and not overdo it, and to start with shorter sessions and gradually increase the time. And always stay hydrated.
Temperature and Humidity
The traditional sauna and the wet sauna, like a steam room, are two different types of heat therapy, and the recommended time for staying in each of them can vary.
Sauna: Traditional (Finnish sauna) saunas as well as infrared saunas use dry heat, typically generated by a wood-burning stove or electric heater. The heat in a sauna can reach temperatures of up to 220°F (104°C), and the air is typically low in humidity.
The recommended time for staying in a dry sauna is typically around 15-20 minutes.
Steam room: Steam rooms use moist heat, typically generated by a steam generator. The heat in a steam room is typically lower than in a sauna, around 110-120°F (43-49°C), but the humidity is much higher, usually around 100%.
As a general rule, the recommended time for staying in a steam room is usually around 10-15 minutes, as the high humidity can make it easier to overheat. The steam room will also be better for detoxification compared to a dry sauna.
Knowing that the difference in heat and humidity between a traditional Finnish sauna and a steam room can affect how your body reacts to each of them is important. Some people may find the dry heat of a sauna more tolerable, while others may prefer the moist heat of a steam room.
It’s also worth noting that while generally safe, some people with certain medical conditions such as respiratory problems should avoid steam rooms as it can be difficult to breathe due to the high humidity.
In order to experience all of the sauna health benefits, it is very important that you follow some rules.
General guidelines for how long to stay in a sauna are as follows:
- Start with a shorter period of time, such as 5-10 minutes, and gradually increase the time as you become more accustomed to the heat.
- To see benefits from saunas, the recommended time for staying in a sauna is typically 15-20 minutes, although some people can tolerate longer sessions.
- It is important to listen to your body’s signals and to not overdo it. If you feel dizzy, weak, or sick, it is best to leave the sauna immediately.
- Drink water before, during, and after the sauna session.
- People with certain medical conditions, such as high blood pressure or heart disease, should consult with their doctor before using a sauna.
- If you have any questions or concerns, it is best to consult with a healthcare professional.
Note that these are general guidelines and that individual tolerance and preference should be taken into account. As you become more accustomed to the heat, you may be able to tolerate longer sessions, but it’s always best to start with shorter sessions and gradually increase the time.
Safety First
The health benefits of saunas are amazing, but you must be smart about your sauna usage. It is extremely important to listen to your body and not push yourself too hard while in a sauna. The heat in a sauna can have a significant impact on your body and can cause overheating if you stay in for too long or push yourself too hard.
Heat stress symptoms can include dizziness, weakness, nausea, and fainting. If you experience any of these symptoms, it is important to leave the sauna immediately and rest until you feel better. Infrared saunas can make you more tired compared to others as a result of the red light, so keep that in mind.
It’s also important to not push yourself too hard in terms of increasing the time of your sauna sessions, as your body needs time to adapt to the heat. Start with shorter sessions and gradually increase the time as you become more accustomed to the heat.
It’s also important to drink plenty before and during the sauna session, as the heat can cause dehydration.
In summary, it is important to listen to your body, start with shorter sessions and gradually increase the time, stay hydrated, and never push yourself to the point of feeling ill. If you have any medical conditions or concerns, it’s best to consult with your healthcare professional before using a sauna.
What to do After the Sauna Session
It is important that you incorporate the correct post sauna activities to ensure that you receive the maximum health benefits.
Cooling Down
After sauna sessions, your body temperature is higher, so it is important that you return to your normal body temperature fairly quickly. One of the best ways to do this is a cold shower.
You do not need to immediately hop in a freezing shower. Just slowly bring the temperature down until it is cool and refreshing. Experienced sauna users know about the psychological benefits as it feels incredible and will get your mind focused.
Stay in the cold shower for 5-10 minutes.
Wash off
Again, a quick shower is your best option to wash off. Getting all the sweat and grime off of your body ensures a proper detox and prevents pores in the skin from clogging.
This will keep your skin clear and healthy.
For the most part, nutrition pre and post sauna is up to personal preference. However, there are a couple non negotiables. You must drink lots of water so that you do not risk dehydration. You sweat a lot and lose lots of fluids, so you must replenish.
Also, avoid drinking alcohol within at least 2 hours before and after the sauna. The body responds very poorly when heat and alcohol are mixed. It can be dangerous so avoid it all together.
Wrapping a Towel on This
In conclusion, the amount of time that one should spend in a sauna varies depending on several factors. It is important to take into consideration the individual’s overall health, as well as any pre-existing medical conditions.
Additionally, the temperature and humidity levels of the sauna should be considered, as they can affect how long one can safely stay inside. It is recommended to start with shorter sessions and gradually increase the time spent in the sauna, while paying attention to one’s body and any signs of discomfort or overheating.
It is always best to consult with a medical professional before beginning a sauna routine, especially if you have any underlying health concerns. Ultimately, when deciding how long to stay in a sauna, the goal is to enjoy the benefits of the sauna without risking any negative effects on one’s health.