How long should you stay in a sauna?
By the Find My Sauna team·
Updated ·
6 min read
There's no stopwatch on the wall in most saunas, and the regulars never seem to leave. So how long is long enough, and how long is too long?
The short answer
In a traditional sauna, stay in for 8–15 minutes at a time, then cool down and rest before going back in. Two or three rounds is a good visit. First-timers should start with 5–10 minutes. Infrared saunas are milder, so 20–40 minutes is normal. In a steam room, 10–20 minutes is plenty. Whatever the clock says, get out as soon as you feel dizzy, sick or uncomfortable.
Times by type of sauna
| Per round | First visit | Typical visit | |
|---|---|---|---|
| Finnish sauna (70–100 °C) | 8–15 min | 5–10 min | 2–3 rounds |
| Infrared sauna (45–60 °C) | 20–40 min | 15–20 min | 1 session |
| Steam room (40–50 °C) | 10–20 min | 5–10 min | 1–3 rounds |
These are starting points, not targets. Two people sitting side by side can feel completely different after ten minutes. Not sure which kind of room you're in? Read sauna vs steam room and what is an infrared sauna.
Your first time
Keep the first round short, around 5–10 minutes, and sit on a lower bench where it's cooler. You'll feel the heat on your face and in your breathing first. After a few minutes your skin starts to sweat. That's normal and it's the point.
When you come out, shower, sit down for a while and drink some water. If you feel fine, go back in for a second round, maybe a little longer. By your third or fourth visit you'll know roughly how long feels right for you.
Rounds and cooling down
In Finland, Germany and the Baltics, a sauna visit is a series of rounds rather than one long sit. A round goes like this:
- Heat: 8–15 minutes in the sauna.
- Cool: a cold shower, a cold plunge or a dip in the sea or a lake. A minute or less is enough.
- Rest: 10–20 minutes sitting or lying down, with a drink of water.
Repeat two or three times. With rests included, a relaxed visit to a public sauna or spa often takes one and a half to two hours. The rest is part of the routine, not wasted time. It lets your heart rate and body temperature settle before the next round.
Signs it is time to get out
Leave the sauna straight away if you notice any of these:
- feeling dizzy or lightheaded
- nausea
- a headache
- a pounding or racing heart that doesn't settle
- chills, or suddenly no longer sweating
- feeling confused or unusually tired
Stand up slowly, as your blood pressure drops in the heat. Sit somewhere cool, drink water and don't go back in that day if the feeling doesn't pass quickly.
When to keep it shorter
Cut your time down, or skip the sauna, if:
- You've been drinking alcohol. Alcohol and sauna heat together are behind many sauna accidents. Don't mix them.
- You're dehydrated or hungry, for example after a long run or on a hot day.
- You're unwell, especially with a fever.
- You're pregnant, have a heart condition or take medicine that affects blood pressure or sweating. Ask your doctor first.
Children can enjoy a sauna too, but only for a few minutes at a time, on a lower bench and with an adult.
This guide is general information, not medical advice.
Bench height and temperature
Heat rises, so the top bench can be 20 degrees or more hotter than the bottom one. If a round feels too intense, move down a level rather than leaving straight away. If you feel fine after 15 minutes on the lowest bench, try the next one up next time. In a sauna with löyly, each ladle of water on the stones makes the room feel much hotter for a minute or two, so you may want to leave a little earlier on those rounds.
How often to go
For most healthy adults, anything from once a week to every day is fine. In the large Finnish studies, people who used a sauna 4–7 times a week had the lowest risk of heart disease. The sessions in those studies were regular and moderate rather than extreme. More in sauna benefits: what the research actually says.
Packing for your first visit? See what to wear in a sauna.
Find a sauna to try
Find a sauna near you
Frequently asked questions
Is 20 minutes in a sauna too long?
In a traditional sauna, 20 minutes in one go is long and best left to experienced users. Two shorter rounds with a break are easier on your body. In an infrared sauna, 20 minutes is normal.
How long should a beginner stay in a sauna?
Start with 5–10 minutes on a lower bench, then cool down. If you feel fine, do a second round.
How long should you wait between sauna rounds?
Rest for 10–20 minutes, until your breathing and heart rate feel back to normal.
Can you stay in a sauna too long?
Yes. Staying in too long can cause dehydration, fainting and heat exhaustion. Get out at the first sign of dizziness, nausea or a headache.
How long should you stay in a steam room?
Around 10–20 minutes. The wet heat makes it harder for your body to cool down, so do not push it.
