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Sauna duration demystified: how long should you stay in a sauna?
How Long Should You Stay in a Sauna?
Generally, experts recommend that you should spend around 15 to 20 minutes in a sauna. While this is a good starting point for most people, it's important to listen to your body and take breaks if you feel uncomfortable.
For folks new to a sauna, it's best to take it slow and start by spending only 5 to 10 minutes at a time. If you've finished your workout, wait 10 minutes before hopping in a sauna.
Avoid using a sauna for more than 15 minutes at a time. With frequent breaks, however, you can safely stay in a sauna for up to 45 minutes. Of course, some individuals may need to take longer or shorter breaks, depending on different health factors.
Age
Your age significantly affects how often and for how long you can safely use a sauna. As you age, your body composition changes, with a decrease in muscle mass and bodily fluid and an increase in body fat. Cleveland Clinic explains that this change in body composition can decrease your thirst sensation and decreases your body's ability to conserve water, increasing the risk of dehydration.
Older adults may need to spend less time in a sauna or opt for lower temperatures to avoid overheating or mitigate the risk of dehydration.
Children can also struggle to regulate their body temperature during a sauna session. They typically sweat more since they have a higher surface area to body weight ratio. Children also have smaller fluid reserves, so they rapidly become dehydrated. Young children, especially infants and toddlers, can also not communicate their thirst effectively; it is recommended that that children so young do not use saunas.
For children and older individuals, limiting sauna sessions to 10 to 15 minutes is generally recommended to ensure a safe and enjoyable experience.
Health Conditions
Your overall health and pre-existing medical conditions play a vital role when it comes to how long you should stay in a sauna.
Research indicates that individuals with certain health issues, including coronary artery disease, high blood pressure, respiratory issues, or skin conditions, may need to limit their sauna sessions or avoid them altogether.
It's best to consult a healthcare professional before using a sauna to avoid any adverse reactions. They can help guide you better on the appropriate duration and precautions to take before planning your sweat session.
Comfort Level
Ultimately, it all comes down to your personal preferences and comfort level.
While some individuals prefer shorter sessions of 10-15 minutes as a part of their workout regimen, others may enjoy longer sessions of 20-30 minutes to unwind and relax.
The most important thing is to listen to your body and enjoy the sauna's benefits. If you are new to a sauna, start with a shorter duration — preferably 15-20 minutes — and gradually increase it as your body acclimates to the heat.
