Saunas have become increasingly popular as a means of relaxation and improving overall well-being. You may have wondered… how long can you actually stay in a sauna? What is the best amount of time to achieve the most health benefits? What are the risks? Let’s explore!


Understanding Sauna Sessions

Saunas have been used for centuries in various cultures as a way to promote relaxation and cleanse the body.

They typically consist of a small, enclosed room with high temperatures, often heated by wood-burning stoves or electric heaters.

The heat in a sauna causes the body to sweat, which can have numerous positive effects on your health.


How Long Should You Stay in a Sauna?

The duration of your sauna session depends on several factors, including your health, hydration level, and experience with saunas.

For beginners, it is recommended to start with shorter sessions of 5 to 10 minutes. This allows your body to acclimate to the heat and helps prevent dehydration.

If you have been using saunas for a while and are in good health, you can gradually increase the duration of your sessions to 15 to 20 minutes.

However, it’s essential to listen to your body and not exceed your comfort level.

Remember, the goal is to relax and enjoy the experience without putting unnecessary stress on your body.


Benefits of Sauna Sessions

Saunas offer a range of benefits for both your physical and mental well-being. Here are some key advantages of spending time in a sauna:

Improved Cardiovascular Function

Regular sauna use has been linked to improved heart function, particularly in individuals with heart failure. The heat and steam in a sauna cause blood vessels to dilate, promoting better circulation and reducing the workload on the heart.


Reduced Risk of Stroke

Studies have shown that frequent sauna bathing, typically four to seven times per week, can lower the risk of stroke. The heat and humidity in a sauna have a positive impact on blood pressure, which is a significant risk factor for stroke.

Enhanced Cognitive Function

Sauna sessions have been associated with a reduced risk of dementia and Alzheimer’s disease. Regular use of saunas can help improve cognitive function and protect against age-related cognitive decline.


Muscle Recovery and Reduced Inflammation

The heat from a sauna can help soothe sore muscles and reduce inflammation. Some studies have found that infrared saunas, which use radiant heat, are particularly effective in promoting muscle recovery after intense exercise.


Detoxification and Skin Health

Saunas induce sweating, which helps eliminate toxins from the body. Sweating also opens up the pores and promotes healthier-looking skin by removing dead skin cells and promoting circulation.


Saunas vs. Steam Rooms

While saunas and steam rooms are often used interchangeably, they have some key differences.
Saunas use dry heat, typically generated by a stove or electric heater, while steam rooms produce moist heat using steam generators.

Both have their unique benefits, and choosing between them is a matter of personal preference.


Saunas are known for their dry heat, which creates a relaxing and rejuvenating environment. 

The high temperatures in saunas can help improve cardiovascular function, promote detoxification, and provide mental relaxation. 

Saunas are often heated between 66 to 91°C and sessions typically last between 15 to 20 minutes.

Steam Rooms

Steam rooms, on the other hand, use moist heat generated by steam generators. The humidity in steam rooms can help open up the airways, soothe respiratory conditions, and promote relaxation.

Steam rooms are usually maintained at temperatures around 38 to 43°C, and sessions can vary depending on individual preference, typically lasting less than 15 minutes.

A group of friends engaged in conversation inside Vikasati's sauna, about "How long should you stay in a sauna?"

Tips for Sauna Sessions

To make the most of your sauna experience and ensure your safety, follow these tips:

Hydrate before and after: Drink plenty of water before entering the sauna to stay hydrated. After your session, replenish fluids by drinking more water.

Shower before entering: Take a quick shower before entering the sauna to remove any lotions or oils from your skin. This helps prevent clogged pores and enhances the detoxification process.

Use a towel or sit on a towel: Sitting on a towel inside the sauna is a common courtesy to maintain cleanliness and hygiene. It also helps absorb sweat and prevents slipping.

Listen to your body: Pay attention to how your body feels during the sauna session. If you start feeling lightheaded, dizzy, or uncomfortable, exit the sauna and cool down.

Take breaks: If needed, step out of the sauna for a few minutes to cool down and hydrate. This can help prevent overheating and ensure a more comfortable experience.

Don’t overdo it: While saunas offer various benefits, it’s important not to overstay your welcome. Stick to the recommended duration and avoid prolonged exposure to high temperatures.

Remember, if you have any underlying health conditions or concerns, it’s always best to consult with your healthcare provider before starting a sauna routine.


Begin Your Sauna Journey at Vikasati

Interested in unwinding and rejuvenating? At Vikasati, we’re here to introduce you to the comforting embrace of our sauna. It’s a perfect place to ease your muscles, clear your mind, and give your body the care it deserves.

Our sauna is more than just warmth; it’s a step towards better health and relaxation.