How long should you stay in the sauna?

Just as there are many benefits to warming up before a workout, there are also many benefits to cooling down. But you should also be tactful about how to cool down after a workout, so be sure to do those cool down stretches. Whatever your cool down routine, you should be calm.

When you finish your cool down after a rigorous practice (you are doing it yourself or by joining Group exercise classes), You may start to feel your calf muscles tighten, your shoulders stiffen and your glutes tighten. While some may choose cold ice baths to relieve pain and discomfort, keeping your body warm can help relax your muscles and help with post-workout recovery.

If you are lucky enough to rest in the sauna, you may be able to prevent elastic tissue damage and pain.

But how long should you have a sauna?

Generally speaking, you should probably keep your sauna sessions between 10 and 20 minutes.1 Much more than that, and you run the risk of dehydration. However, sauna use may vary for each person, so let’s take a closer look at the factors that can affect your post-workout post-heat recovery.

Things that affect your ideal sauna time

After a hard workout, many people relax and help them recover through a sauna session. But how long should you have a sauna? Here are some reasons to consider maximizing your recovery:2

  • Experience – The first thing you should consider when deciding how long to stay in a sauna is how accustomed you are to the heat level. Typically, saunas can be between 150 and 195 degrees Fahrenheit, which can affect your body. For example, five minutes is a good starting point for those who are new to steam sauna recovery.

    On the other hand, if you are an experienced sauna user, you can get more benefits in the long run. Some experienced users enjoy 45 to 50 minute sessions.
  • Age – Although young people may prefer to use a sauna, it is better to limit their time in the sauna and keep them on the bench below where it is not heated. 10 minutes is probably a good limit for a baby, even if they are experienced sauna users.3
  • Hydration – By far, the biggest risk from saunas is dehydration and dizziness. The heat of a sauna makes you sweat and loses body moisture. If too much moisture is lost, you run the risk of dehydration. Be sure to hydrate both before and after your sauna session and listen to your body. If you start to feel light-headed, it is best to end your session early.
  • Health – Used properly, you can experience the benefits of physical and mental health. In fact, in a 2019 study, sauna use was associated with improved mental health and 83.5% of respondents saw an improvement in their sleep.4 That said, people with certain medical conditions may want to avoid sana. Recent cardiac problems such as myocardial infarction or unstable angina pectoris may be the reason for being completely away from the sun. In addition, if you are pregnant, it is best to avoid the sauna.

Varieties of saunas

Aside from the reasons mentioned above, the type of sauna you are using should also be considered. Different saunas produce different levels and heat, which can affect your body’s response:2

  • Traditional sauna – Most of the recommendations have been prepared in a traditional, dry-heat bath. In these saunas, you reach maximum sweating in 15 minutes, so you may not need to stay long. But if you are experienced and well hydrated, you can enjoy long sessions. (Note: A Finnish sauna is considered a kind of traditional sauna.)
  • Infrared sauna – As the name implies, this type of sauna uses infrared heat. You can follow the same basic guidelines when using infrared saunas, these saunas will not be as hot as traditional varieties. This means you are less at risk of dehydration, so you can spend more time on this type of massage. However, there is still a recommended duration of use of infrared sona, which is 45 to 50 minutes.
  • Steam chamber – These are sometimes called “wet gold”. You need to take the same precautions here as the traditional saunas. However, keep in mind that steam makes the heat more intense.

Sauna health facilities

Although it has been found that saunas can benefit your mental well-being, a 2001 meta-analysis also looked at the potential physical benefits of using a sauna. Soaking in a bath for 10 to 20 minutes after a workout can be helpful for:3

  • Cardiovascular and muscle health – When you immerse your body in heat, your blood flow increases, which can support healthy blood pressure and help move blood through your sore muscles to improve oxygen levels. For example, you may find that your muscles relax after spending some time in bed.
  • Lung health – Sun baths can increase lung capacity and function, especially for those who have asthma, bronchitis or runny nose. So, if you find that you are breathing heavily after your eight-minute mile, you may want to go to the sauna to strengthen your lungs.4
  • Pain and mobility – For people who deal with joint discomfort, 40% to 70% of people who bathe in saunas regularly experience less pain and better mobility.5
  • Leather – The steamy environment of a sauna can help refresh and hydrate your skin. Sweating can also provide detoxifying benefits to keep post-workout breakouts at bay.

Choose to optimize your fitness routine

Taking a bath for 10 to 20 minutes after each workout can help maximize your recovery and make your body feel optimal. Also, it feels as comfortable as listening to your favorite Playlist.

So look aside Jim near me, You should consider searching for saunas nearby. A. Choose fitness, We maximize your workout from warm-up to cool-down. Our gym has a variety of facilities, including Infrared saunas And Steam chamber. And after you stop bathing, you can give us fuel at Choose mixed Smooth bar.

Join the community today.


Annie Choose is vice president of fitness at Fitness and oversees the group fitness and team training departments. He had a 25+ year career in club management, personal training, group exercises and coach training. Annie lives in San Diego, CA with her husband and son, and enjoys hot yoga, snowboarding and everything.


  1. Harvard Health Publishing. Sauna Health Benefits: Are saunas healthy or harmful?
  2. Saunaverse. How long can you stay in a sauna?
  3. American Journal of Medicine. Advantages and risks of sauna bathing.
  4. Time. The sauna is stronger than ever in bathing.
  5. Middle Eastern medicine. Advantages and risks of sauna bathing.
  6. Complementary therapy in medicine. A hot topic for health: The results of the Global Sauna Survey.
  7. BBC News. Why Finland prefers saunas

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