How Long to Stay in a Sauna?

Are saunas generally safe?

Saunas are safe for most healthy adults and offer benefits like better circulation, relaxation, and detoxification. Experts recommend drinking plenty of fluids before and after your sauna session to stay safe and healthy. This is especially important because saunas make you sweat a lot, causing your body to lose fluids. By staying hydrated, you can help prevent dehydration and make the most of your sauna experience. Limit your time in the sauna, keep the temperature moderate, and avoid alcohol, as it increases the risk of low blood pressure, an irregular heartbeat, or worse.

The safety of a sauna also depends on its quality. High-quality saunas often have low EMF (electromagnetic field) emissions. According to the US Environmental Protection Agency, the safety limit for EMF exposure is 3 milligauss, so choose saunas that meet or fall below this limit.

Look for saunas made from high-quality, toxin-free wood like cedar, hemlock, or basswood, which are durable and naturally resistant to mold and bacteria. Ensure the sauna uses no glue to prevent exposure to harmful chemicals. Features like good ventilation and easy-to-control temperatures also make a sauna safer for daily use.

Expert Advice: How Long Is Safe to Stay in a Sauna?

Using a sauna can do wonders for your health if done safely and in moderation. Dr. Jari Laukkanen’s study on Finnish men shows that spending 11 to 19 minutes in a sauna can lower the risk of sudden cardiac death (SCD) by 7%. When sessions last more than 19 minutes, the benefits skyrocket, with a 50% reduction in deaths linked to heart-related issues. Dr. Rhonda Patrick highlights that the ideal sauna session is about 20 minutes at 174°F with 10–20% humidity, explaining that longer sessions bring even stronger health perks.

That said, overdoing it can be risky. Dr. Andrew Weil warns that too much heat exposure can cause fainting or other complications. He advises keeping sessions between 10 and 20 minutes and staying well-hydrated to avoid any issues.

Quick Tip: Stick to 10–20 minutes per session, and consult your doctor if you have any medical conditions to make sure sauna use is right for you.

What Factors to Consider Before Using a Sauna? 

Let’s discuss some of the factors that can affect the duration of a sauna session. Here are the following:

Age

The suggested durations mentioned above are suitable for most healthy adults using a sauna. However, depending on their age, children who are old enough to use a sauna should avoid staying in the sauna for more than 5 minutes.

Additionally, this can be dangerous if you let your child use the sauna without keeping an eye on them. Parents should not allow their children to use the sauna without supervision. 

Health condition

Assuming your physical health is in good condition, you should comfortably enjoy up to 10-20 minutes in the sauna without encountering any significant issues. 

However, individuals with fever, open wounds, heart conditions, high blood pressure, or kidney issues should avoid using saunas in most cases. If someone has one of these health issues, they should consult with a doctor for more personalized advice.

Sauna Temperature 

Traditional saunas are most commonly set between temperatures of 150-175 degrees Fahrenheit. If your sauna aligns with these temperatures, it’s advisable not to stay for more than 20 minutes. However, if you lower the sauna temperature, you can extend the duration of your session.

Pregnancy

No matter how relaxing and enjoyable it may feel, if you are pregnant, it is advisable to consult with a doctor before using the sauna. Many experts recommend keeping the sauna sessions short and using a low temperature of 104°F (40°C) for the safety of both the mother and the baby. 

What Happens to Your Body if You Stay in a Sauna for Too Long?

Using a sauna for too long can be risky. The extreme heat can cause dehydration, overheating, skin burns, or even heatstroke. Pay attention to your body and leave the sauna if you feel uncomfortable or dizzy. Your well-being is more important than staying in the sauna.

Can You Die From Staying in a Sauna Too Long?

Yes, it can happen, but it is very rare. Someone’s death can occur if they sit in the sauna for too long. Prolonged time in the sauna can lead to heatstroke, which can be a cause of death. Therefore, it is essential to listen to your body. If you feel dizzy, lightheaded, or nauseous, immediately leave the sauna. 

How Often Can You Use a Sauna?

The frequency of sauna usage varies from person to person, but general recommendations suggest using the sauna between 2-7 times per week for optimal health benefits.

Studies have shown that more frequent sauna use is linked to a lower risk of cardiovascular disease (CVD) mortality. For example, a study on sauna habits indicated that people who used the sauna 4–7 times a week had a 50% lower risk of dying from CVD compared to those who used it once a week.

Dr. Rhonda Patrick also recommends using the sauna 4-7 times weekly, at temperatures of 174°F (80°C) with 10-20% humidity, and staying for around 20 minutes for maximum benefits. She notes that duration matters, with people who stayed in the sauna for more than 19 minutes showing significantly better cardiovascular outcomes.

However, it's important not to push yourself beyond your tolerance. If you're feeling unwell or uncomfortable, it’s crucial to leave the sauna immediately and consult a doctor if necessary.

Things to Avoid While Relaxing in a Sauna

Using a sauna is generally safe, but there are a few things to consider when relaxing in it. To keep your sauna experience safe and relaxing, avoid the following:

• Avoid consuming alcohol or heavy meals before or during a sauna session, as they can increase the risk of dehydration and dizziness.
• Avoid using electronic devices, as the heat and humidity can damage them.
• Avoid using lotions, oils, or other products that can drip and create a slippery surface.
• Avoid tight-fitting clothing, as they can make you uncomfortable in the sauna.
• Avoid wearing jewelry, as the high temperature in saunas can make it hot, risking skin burns.

Can I sit in the sauna for an hour?

Staying in a sauna for one hour is considered excessive. The general recommendation is around 10-20 minutes per session, as exceeding this duration may result in overheating, dehydration, or, in severe cases, heatstroke.