Most people stay in a sauna for around 10 to 20 minutes per session. Harvard Health Publishing advises no more than 15 to 20 minutes at a time, and a 2018 review in Mayo Clinic Proceedings notes that traditional Finnish sauna sessions usually last 5 to 20 minutes. If you are new to saunas, start shorter, around 5 to 10 minutes, and build up gradually.
Below we cover sensible timings for beginners and regular users, how infrared and traditional saunas differ, why hydration matters, and the signs that it is time to get out. For more on using a sauna at home, see our home sauna guide.
What the guidance says
There is no single official limit that suits everyone, but reputable sources broadly agree:
- Harvard Health Publishing recommends staying in no more than 15 to 20 minutes, cooling down gradually afterwards and drinking two to four glasses of cool water after each sauna.
- A 2018 review in Mayo Clinic Proceedings describes typical Finnish sauna sessions of 5 to 20 minutes, often repeated with cooling-off breaks in between, at temperatures of 80 to 100°C.
Our own product guidance is in line with this: keep sessions short, no more than 15 to 20 minutes, and build up gradually, going shorter still if you feel you need to.
How long should beginners stay in?
Your first few sessions are about learning how your body responds to heat. A sensible approach is:
- Weeks 1 and 2: 5 to 10 minutes at a lower temperature. Get out sooner if you feel uncomfortable.
- Weeks 3 and 4: if you have felt fine, extend to 10 to 15 minutes.
- After that: settle at a comfortable length, typically 15 to 20 minutes, adjusting temperature rather than chasing longer times.
This is a gradual, practical approach rather than a medical protocol. If a session ever feels like a struggle, it is too long or too hot.
Infrared vs traditional: does it change the timing?
Traditional saunas run very hot, typically 80 to 100°C, so sessions tend to be shorter and are often split into rounds with a cool-down between them. Infrared saunas run at lower air temperatures, commonly around 40 to 65°C, and many people find the gentler heat comfortable for a little longer. Even so, the same principle applies: start short, build up gradually and get out when your body tells you to. Our far-infrared cabins have a timer from 0 to 99 minutes, but that range is not a recommendation to use all of it.
Temperature and time work together. If you want a longer session, lower the temperature. If you prefer it hotter, keep it shorter. Our guide on how hot a sauna should be explains suitable settings.
Hydration: before, during and after
You sweat a lot in a sauna. Harvard Health Publishing notes that the average person can lose around a pint (roughly half a litre) of sweat during a short sauna session, which is why rehydrating matters.
- Drink a glass of water before you go in, so you start well hydrated.
- Keep water within reach for longer sessions. Our cabins include a cup holder for this reason.
- Drink two to four glasses of cool water afterwards, as Harvard Health suggests.
- Avoid alcohol before, during and after your session. According to the Mayo Clinic Proceedings review, combining sauna and alcohol increases the risk of low blood pressure and other complications.
Listen to your body: when to get out
Whatever the timer says, leave the sauna straight away if you notice any of these:
- Dizziness or light-headedness
- Nausea or a headache
- A racing or pounding heartbeat
- Feeling faint, confused or unusually tired
- Cramps
The NHS lists tiredness, dizziness, headache, nausea, heavy sweating, cramps and intense thirst among the signs of heat exhaustion. If you notice them, move somewhere cool, remove unnecessary layers, drink water and cool your skin. The NHS advises that people with heat exhaustion should start to feel better within 30 minutes; if they do not, or if someone becomes confused, stops sweating or loses consciousness, call 999, as heatstroke is a medical emergency.
Stand up slowly at the end of a session. Heat widens your blood vessels, and getting up quickly can leave you light-headed.
How many rounds, and how often?
In Finland, sauna sessions are often split into short rounds with a cool shower or rest between them. At home, one comfortable session is plenty when you are starting out. The Mayo Clinic Proceedings review reports that a typical Finnish person uses a sauna at least once a week, with an average habitual frequency of two to three times a week. For what the research says about frequency and possible benefits, read our article on sauna benefits for recovery and longevity.
If you follow a sauna with cold water, the same "start gentle" rule applies to the cold. Cold water shock is real, and the RNLI warns that sudden cooling of the skin can cause an involuntary gasp and uncontrollable changes in breathing, so keep any cold exposure short and controlled and never do it alone after drinking.
Making it easy at home
A home sauna lets you set the time and temperature precisely and stop whenever you like, which suits a gradual build-up. Our OG Sauna is a two-person far-infrared cabin with an 18 to 65°C range and a programmable timer, so you can set a short session and let the cabin keep time for you.
A note on safety
Speak to your GP before using a sauna if you have a heart condition, high or low blood pressure, are pregnant, or have any other medical condition, or if you take medicines that may affect how you handle heat. Avoid alcohol, stay hydrated, start cooler and shorter, and never push through feeling unwell. Our sauna safety guide has more detail.
Frequently asked questions
How long should a beginner stay in a sauna?
Start with around 5 to 10 minutes at a lower temperature and build up gradually over a few weeks. Get out sooner if you feel uncomfortable, dizzy or unwell.
Is 30 minutes in a sauna too long?
For most people it is longer than recommended. Harvard Health Publishing advises no more than 15 to 20 minutes at a time. If you want more heat time, take two shorter rounds with a cool-down and water in between.
Can you stay longer in an infrared sauna?
Infrared saunas run at lower air temperatures, so many people find them comfortable for slightly longer. The same rules still apply: build up gradually, stay hydrated and leave if you feel unwell.
How much water should I drink after a sauna?
Harvard Health Publishing suggests two to four glasses of cool water after each sauna. Drinking a glass beforehand also helps you start well hydrated.