How long should you stay in a sauna? In a traditional sauna, you should stay in the sauna anywhere from 10-30 minutes. In an infrared sauna, you should stay in the sauna anywhere from 20-45 minutes. Let’s compare between the traditional sauna and infrared, because they are different. There is no right or wrong answer for how long you should stay in either type. There are several variables and each user has different preferences on what they like.
A traditional sauna is typically around 130-160 degrees Fahrenheit around head level. That is hotter than an infrared sauna, which is around 110-125 degrees Fahrenheit at head level. In a traditional sauna, you throw small amounts of water on the hot rocks that produces steam and raises the humidity level in the room, making it feel even hotter. Typically the more steam thrown, the less time spent in the sauna. If it gets to be much to handle, you can step outside the room for a bit, hop under a cool shower, jump in a pool/lake or even the snow and then go back in the sauna for another round. Make sure you are well hydrated before and during your sauna session so you don’t risk dehydration. Making sure you take breaks and stay hydrated is easiest and safest way to get more time in the traditional sauna.
In an infrared sauna, it takes longer to feel the effects of the heat and you can’t throw water on the rocks. It will take longer to get a good sweat in. It takes time for the infrared waves to penetrated the body and heat it up. People can gravitate towards the infrared because of the lower temperature, because they don’t like the high heat of the traditional sauna heater. With that being said, there is no rule against programming your traditional heater to a lower temperature. Many people like the steam effect of the traditional sauna, which can’t be done with the infrared panels.
The amazing health benefits of taking a sauna comes from raising your heart rate and getting a good sweat in. Listen to your body, don’t push it. It’s not a competition.
If you are using a wood sauna heater, the temperature can be higher versus an electric heater. It depends on how big of fire you stoke. Same principles apply. Don’t compare yourself to others, especially experienced sauna users that are used to sitting in a hot sauna for longer periods of time.
To summarize again, you should stay in a traditional sauna anywhere from 10-30 minutes, and 20-45 minutes in an infrared sauna.
