For optimal health benefits, sauna use frequency depends on your goals. Generally, 1-3 times per week is a good starting point for most people, providing benefits like improved circulation, stress relief, and better sleep. Daily use is also safe if sessions are limited to 15-20 minutes and accompanied by proper hydration. Specific recommendations for different goals are:

• General wellness: 1-2 times per week, 15-20 minute sessions.
• Cardiovascular health: 3-4 times per week, with studies showing 4-7 times weekly can reduce cardiovascular mortality by up to 70%.
• Athletic recovery: Daily sessions of 10-15 minutes post-workout to reduce muscle soreness.
• Stress relief: 2-3 times weekly, focusing on relaxation.
• Weight management: 3-5 times per week combined with diet and exercise.
• Detoxification: 2-4 times weekly with proper hydration.

Beginners should start with fewer sessions (1-2 per week) and gradually increase frequency based on tolerance. Always listen to your body, stay hydrated, and avoid overheating or prolonged sessions over 20 minutes. Sauna sessions often involve cycles of warming up and cooling down (showers or pools) for best effect. In summary, a moderate frequency of 2-3 times per week is optimal for most, with higher frequency daily sauna use possible and beneficial for cardiovascular health and athletic recovery when done safely.