Quick answer: most healthy adults stay in a sauna for about 15 to 20 minutes at a time. Beginners should start with 5 to 10 minutes, and anyone who feels dizzy, nauseous or unwell should leave straight away, whatever the timer says. This guide covers how to set your session length, how to prepare and cool down, and who should check with a doctor before using a sauna.
How Long Should You Stay in a Sauna?
There is no single correct number, because the right time depends on the heat of the room, your experience and how you feel on the day. These are common guidelines:
First sessions: 5 to 10 minutes, on a lower bench, so your body can get used to the heat.
Regular use: 15 to 20 minutes per round is a common upper limit for healthy adults.
Several rounds: many people prefer two or three shorter rounds with a cool-down break in between rather than one long stay.
Older adults, and anyone sensitive to heat: shorter rounds, a lower bench and, ideally, someone else nearby.
Children: children handle heat less well than adults. Keep them out of the sauna unless a doctor says otherwise, and always supervise them.
Your body is a better clock than the timer. Leave if you feel lightheaded, dizzy, nauseous, get a headache or just feel uncomfortable.
Does the Type of Sauna Change the Time?
Traditional saunas heat the air and usually run hotter, often somewhere between 150°F and 195°F (65°C to 90°C). Infrared saunas heat your body more directly and usually run cooler, often around 120°F to 140°F (49°C to 60°C), so some people find longer rounds more comfortable. The same warning signs apply to both, and so does the 20-minute rule of thumb. If you are still choosing, see our comparison of infrared and traditional saunas, or browse traditional saunas and infrared saunas.
Before You Go In
Drink water. Have a glass or two in the hour before. Sweating is the main way you lose fluid in a sauna, and dehydration is the most common problem.
Eat lightly. Avoid a heavy meal just before, and avoid going in on an empty stomach.
Skip alcohol. Alcohol speeds up dehydration, lowers blood pressure and makes it harder to notice overheating. Do not drink before or during a session.
Take off jewelry and glasses. Metal gets hot enough to burn skin.
Dress sensibly. A clean towel or breathable cotton works well. Our guide on what to wear in a sauna goes into detail.
While You Are Inside
Sit or lie on a clean towel.
Heat rises, so the top bench is the hottest. Start low if you are new or sensitive to heat.
Breathe normally and stay aware of how you feel.
Keep a timer where you can see it, but treat it as a maximum, not a target.
Cooling Down and Recovering
Ease out of the heat instead of going straight from hot to ice-cold, which can be a shock for your heart and circulation.
Step out and sit at room temperature for a few minutes.
Rinse with a lukewarm or cool shower.
Drink water, and replace electrolytes if you had a long or heavy sweat.
Give yourself 10 to 15 minutes before getting dressed or doing anything strenuous.
Cold plunges are a popular add-on for some people, but they put extra strain on the body. Start with a cool shower and speak to a doctor first if you have any heart or blood pressure concerns. If you are looking at plunge equipment, see our cold plunge tubs.
Who Should Talk to a Doctor First?
Saunas are considered safe for most healthy adults, but the heat raises your heart rate and widens your blood vessels. Harvard Health advises people with unstable angina, a recent heart attack or severe aortic stenosis to avoid saunas, and people with low or poorly controlled blood pressure to check with their doctor first. Also get medical advice if you:
have any heart or blood pressure condition, or take medication that affects blood pressure or sweating, such as diuretics
are pregnant. The American College of Obstetricians and Gynecologists advises avoiding activities that raise core body temperature too high, including saunas and hot tubs
are ill, have a fever, or have open wounds or a skin condition that heat could irritate
If in doubt, ask your doctor or pharmacist before you start.
Safety Tips for Home Saunas
Do not use a sauna alone if you are new to it or have any health concerns. Tell someone when you are going in.
Keep towels, clothes and other items away from the heater, and never cover it.
Follow the manufacturer's instructions for your model, including power, ventilation and clearances.
Wipe benches and keep the room clean. If you are planning a sauna for your home, our guide on what size sauna you need is a good starting point.
Steam rooms and saunas feel different and carry slightly different considerations. See sauna vs steam room for the differences.
The Short Version
Start with 5 to 10 minutes, build up to 15 to 20, drink water before and after, skip alcohol, cool down gradually and get medical advice if you have a heart, blood pressure or pregnancy-related concern. Above all, leave when your body tells you to.
