how long to stay in a sauna? Those who have been in a sauna will attest to how refreshing a sauna can be. Even so, i don’t limit my love for the sauna to its refreshing capacity. Rather, I appreciate the sauna for its additional benefits such as the following:

  • Weight loss: Ability to burn calories
  • Flushing out toxins: Triggering profuse sweating
  • Boosting skin health: Clearing clogs on skin pores
  • Regulating water weight: Lowering water weight

Nonetheless, for you to understand how much ideal the sauna is for you, you’ll have to dig deeper. In this post, I intend to share with you some of the most vital tips about the sauna. These tips are variant and include how long to stay in a sauna.

How Long to stay in a sauna?

Let’s first take a look at how long should you sit in a sauna and why. According to the American Sauna Society, it is recommended that depending on your level, you should take the following time in a sauna.

  • Beginners: Stay within 5 to 10 minutes
  • After Workout: Wait for at least 10 minutes then you can enter a sauna
  • Pros: Don’t exceed 15 minutes for every sauna session

Well, I have seen several people going beyond 15 minutes. However, as a rule of thumb, you shouldn’t exceed 20 minutes.

NOTE: The trick is to stay within the recommended duration’s but to frequent the sauna as much as you can. So the number of times you get in there is up to you. However, for every session that you are in there, make sure that you stay within the recommended timelines.

How to Get the Most Out of a Sauna Session

Apart from what we have learnt above, it is also important that you understand how best you can maximize your sauna experience. In this section, that’s what we will discuss. Here are a few other tips that might help.

Shower First

If you shower first before you get into your sauna session, you will stimulate your blood flow. At the same time, you will also trigger better rates of dirt removal. Eventually, when you hit the sauna, you will get a better refreshing experience.

You will get rapid sweating and an undoubtedly restorative experience. You will remove residues that clog pores and leave yourself with a free perspiration touch.

NOTE: After your sauna session, you shouldn’t clean your body with gel or soap. Instead, you should just rinse off your body with water to maintain the fresh and reinvigorated touch. Gels will clog pores and take you back to square one.

Maximize Exposure

The more your skin is exposed to the sauna heat, the better. This is because we want the whole body to get the reinvigorated touch. We need the sauna heat to break the gunk and leave your pores fully opened for toxins to flush.

Make sure that you maximize the exposure to heat by going in half-naked or removing most of your clothes.

Stay Hydrated

This is common sense really. The truth is that sauna heat will make you to sweat profusely. In any case, that’s how saunas work and also eliminate toxins from your body. Therefore, it is recommended that you take a lot of water before you go in for a sauna session.

If you do this, you will get better rejuvenation as the body perspires more and leaves the pores opened. Take enough water and if you want to go in for more sessions then I suggest carrying an additional water bottle with you.

Stretch Out

Instead of standing or sitting upright on the sauna bench, the best thing to do is to stretch out. Make sure that you stretch out the legs and the arms.

This is a better way of exposing the larger part of your body and thus enjoying the full benefits the sauna therapy offers.

If it is also possible for you to lie down, then that’s the best alternative. This will also help you to increase the body’s range of motion and flexibility. More importantly, you should also dress appropriately for the sauna therapy.

How Long to Stay in a Sauna?


As you have seen, there are so many things that you need to know about the sauna. One of them is how long to stay in a sauna. Thankfully, I have been able to cover quite a number of the most vital tips.

You can still do your personal research and also try to round up any additional tips that you can find. The most important thing is that you get the best experience that leaves you satisfied and with the right benefits.

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