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How Long is Too Long to Stay in a Sauna?

Updated: Oct 14, 2023

When it comes to relaxing in an infrared sauna, one of the key questions is, "Should I do 30 or 60 minutes?" It's a question we're well equipped to answer, guiding you to a sauna experience that harmonizes with your wellness needs.

The optimal duration for an infrared sauna session varies for everyone, typically ranging between 15 to 30 minutes for beginners, and 30 to 45 minutes for those more accustomed. However, spending 60 minutes should be approached cautiously, considering your hydration level, comfort, and overall health condition.

It's not simply about the minutes on the clock; it's also about understanding your body and its responses to heat. We've got more insights and practical tips that will help you find the perfect sauna session length for your health and wellness goals.

Understanding Infrared Sauna: A Brief Overview

Infrared saunas differ significantly from traditional saunas in their heating mechanisms. While traditional saunas use heated rocks to warm the air and then your body, infrared saunas work differently, emitting infrared light that's absorbed directly into the human body, thus heating it from within. This makes for a unique sauna experience.

Infrared saunas are highly efficient, with an energy usage comparable to that of average household appliances. This efficiency, coupled with their ability to operate at a lower temperature (between 120°F and 140°F as compared to traditional saunas' 150°F to 180°F), makes them a popular choice for many sauna enthusiasts.

The infrared heat penetrates deeper into your skin, targeting toxins at a cellular level, which, some say, gives a deeper sense of relaxation and detoxification.

On the other hand, while infrared saunas have several proponents and some studies show benefits like improved circulation and relaxation, they have also drawn concerns. Critics argue that because infrared saunas operate at lower temperatures, the body sweats less, and therefore, they might not be as effective as traditional saunas in promoting sweat-induced detoxification. Moreover, the exposure to electromagnetic fields (EMFs) from the infrared lamps is a topic of ongoing debate.

Many infrared sauna users suggest that the experience is largely a personal one, influenced by factors such as individual health, lifestyle, and tolerance for heat. For some, the gentler heat of an infrared sauna is perfect, while others prefer the intense heat and steam of a traditional sauna. The key, it seems, is in understanding how these saunas work and finding the one that suits your needs and preferences best.

Therefore, when it comes to time spent in an infrared sauna, one size does not fit all. Understanding the principles behind infrared heat can help inform your sauna sessions, making them safer and more effective.

Why Hydration Matters in Sauna Sessions

Hydration plays a significant role in any sauna experience, be it traditional or infrared. As you sit back and bask in the comforting warmth of the sauna, your body sweats in response to the heat—a natural cooling mechanism, but one that also leads to loss of water and essential minerals.

The data supports this reasoning. A study published in the Journal of the International Society of Sports Nutrition found that sweat from sauna use contains a variety of electrolytes, including sodium, potassium, and calcium. If these are not replaced, it can lead to symptoms of dehydration such as dizziness, rapid heartbeat, and fatigue.

It's not uncommon to hear stories of sauna users feeling light-headed during or after a sauna session. Most times, these sensations can be traced back to inadequate hydration.

So, what does this mean for your sauna routine? Well, before you step into that soothing infrared heat, make sure to hydrate adequately. Drink water before, during (if your sauna permits), and directly after your session. Some health and wellness experts also suggest consuming sports drink or other hydrating solutions rich in electrolytes, particularly after longer sauna sessions.

While hydration is critical, it's also important not to overdo it. Hyponatremia, a condition caused by drinking too much water and depleting sodium levels, can also pose risks.

Hydration in sauna sessions is a delicate balance and an integral part of your overall wellness journey. It helps ensure a safe, enjoyable, and restorative sauna experience.

30 vs 60 Minutes: Which is Better For Your Health?

Finding the "goldilocks zone" for your sauna duration—where the session is not too short nor too long—can be a bit of a puzzle. It's a balancing act that depends on several factors, including individual health conditions, tolerance to heat, and personal goals for the session.

In terms of data, a study published in JAMA Internal Medicine showed that regular sauna use, defined as 4-7 times per week for approximately 20 minutes each time, correlated with lower risks of cardiovascular diseases. However, while the study provides some insights, it's important to remember that correlation does not imply causation, and what works for one may not work for all.

Dr. Rhonda Patrick, a well-known researcher who frequently discusses sauna use, argues that "the optimal sauna session is likely different for different people. It's a matter of listening to your body and starting slow."

In comparing the 30 and 60-minute sessions, several factors come into play. A 30-minute infrared sauna session, for most people, allows enough time to reap the benefits of heat exposure, such as muscle relaxation, increased circulation, and stress relief, without overexerting the body.

On the other hand, extending the session to 60 minutes could potentially enhance these benefits and may be suitable for people with a higher heat tolerance and a regular sauna habit. However, longer sessions also come with an increased risk of dehydration and overheating, particularly if the individual is not appropriately hydrated or not yet accustomed to the heat.

Remember, the goal of the sauna is not to push your limits but to provide a restorative experience that complements your overall wellness journey. So whether you choose a 30 or 60-minute session, the key is to listen to your body, stay hydrated, and seek the duration that leaves you feeling relaxed, rejuvenated, and refreshed. After all, as the old adage goes, "health is wealth."

Identifying Your Body's Signals During a Sauna Session

When you immerse yourself in the heat of an infrared sauna, your body responds in a variety of ways—sweating, increased heart rate, muscle relaxation, among other things. Identifying and understanding these signals are crucial to ensuring a beneficial and safe sauna experience.

A key factor to pay attention to is how you feel during the session. If you're relaxed, enjoying the heat, and feeling invigorated—that's great. But if you begin to feel faint, dizzy, or nauseous, these could be warning signs from your body signaling that it's time to step out of the sauna.

Data from a Finnish study lends weight to this approach. It showed that sauna-related health incidents, while rare, were often linked to individuals pushing beyond their comfort levels or ignoring signs of distress from their bodies.

Recognizing your body's unique nuances is key. For instance, regular sauna-goers might notice that their sweating patterns can differ from session to session. You might sweat profusely during one session and less during another. This is normal and can depend on various factors such as hydration levels, recent food intake, or even menstrual cycle for women.

There can be too much of a good thing. While sweating is an essential part of the sauna experience, excessive sweating can lead to dehydration. If you notice that you're sweating more than usual or feeling thirsty, dizzy, or fatigued, it might be a sign that your body needs a break.

Finally, while the immediate after-effects of a sauna session generally include a sense of relaxation and well-being, pay attention to any adverse reactions. If you experience extended periods of fatigue, rapid heartbeat, or unusual discomfort, it might be advisable to reduce the duration or frequency of your sauna sessions and consult with a healthcare professional.

Remember, the goal is to enhance wellness, not to compete for who can stay the longest in the heat. As with any wellness practice, individual experience will vary, and personal comfort should always be the guiding principle. Your body knows what's best for you—your job is to listen.

Tips to Maximize Your Infrared Sauna Experience

Immersing yourself in the comforting warmth of an infrared sauna can be a deeply soothing and invigorating experience. But how do you ensure you're making the most of each session? Here are some expert-backed tips to enhance and maximize your sauna experience.

  1. Stay Hydrated: As we discussed earlier, staying well-hydrated is crucial. This means drinking plenty of water before, during, and after your sauna session.

  2. Ease Into It: If you're new to infrared saunas, it's wise to start slow. Begin with shorter sessions of about 10 to 15 minutes and gradually build up to longer durations as your body adjusts to the heat. "Like any wellness practice, it's best to ease into sauna use. Allow your body to adapt gradually to the heat," suggests Dr. Jessica Smith, a wellness expert.

  3. Time Your Sessions Right: Some research suggests that sauna use can aid sleep, so evening might be a perfect time for your sessions. However, listen to your body and observe when you feel the most benefits—everyone's different.

  4. Use a Towel: Bring a towel with you to sit or lie on. This not only enhances your comfort but also helps maintain the cleanliness of the sauna.

  5. Cool Down Gradually: After your session, give your body time to cool down gradually before jumping into a cold shower or heading outside in cold weather.

  6. Combine Sauna with Other Therapies: Many people enjoy pairing sauna use with other wellness practices like yoga, meditation, or salt therapy for a comprehensive wellness routine.

Always keep safety in mind. Avoid using the sauna if you're feeling unwell and consult your doctor before beginning a new sauna routine if you have underlying health conditions or are pregnant.

The infrared sauna experience is about more than just sweating; it's about nourishing your mind, body, and spirit. Remember, this journey is uniquely yours, and there's no 'one size fits all' approach.


Navigating the world of infrared saunas can seem complex, but with the right understanding and approach, it can become a valuable addition to your wellness journey. It's crucial to understand the unique features of infrared saunas, from their heating mechanism to their energy efficiency. Staying well-hydrated before, during, and after your sessions ensures you reap the benefits without risking dehydration. Whether you opt for a 20, 30 or 60-minute session largely depends on your comfort, tolerance, and personal health goals. Always remember to tune into your body's signals—it will guide you towards the optimal sauna experience. Finally, maximize your infrared sauna sessions by incorporating wellness practices like yoga or meditation, using a towel for comfort, and cooling down gradually post-session.

Are you intrigued by the benefits of infrared sauna in Spring Hill, and keen to dive deeper into this soothing experience? Visit our website to learn more about our state-of-the-art infrared saunas and holistic wellness therapies. If you have any questions or if you're ready to book your first session, give us a call. Our friendly staff is always here to guide you through the process and ensure you have a rejuvenating and nourishing infrared sauna experience. Don't wait—your journey to enhanced well-being starts with us. Get in touch today!

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