Most healthy adults should sit in a sauna for about 10–20 minutes per session, starting on the shorter side if you are new and never exceeding about 30 minutes in one go.

General time guidelines

• Beginners: start with 5–10 minutes to let your body adjust to the heat, then step out to cool down and hydrate.

• Regular/experienced users: 15–20 minutes is a common upper limit for a single round in a traditional sauna.

• Total session: many people do 2–3 short rounds with 5–15 minute breaks, giving about 30–45 minutes of total hot time.

By sauna type

• Traditional dry/Finnish sauna (about 80–100°C / 176–212°F): aim for 10–20 minutes maximum before cooling down.

• Infrared sauna (about 45–60°C / 113–140°F): 20–30 minutes is typically considered safe because the air temperature is lower, but you should still get out sooner if you feel unwell.

Safety tips

• Always get out immediately if you feel dizzy, nauseous, short of breath, or “not right,” even if it has been only a few minutes.

• Hydrate well before and after, avoid alcohol, and be extra cautious if you have heart disease, low blood pressure, are pregnant, or take medications that affect circulation; in those cases, check with a healthcare professional first.