How Long Should You Stay in a Sauna? Safe Guidelines for Maximum Benefit in 2025

Saunas have long been celebrated for their therapeutic benefits, and in 2025, they remain a staple in both fitness and wellness routines. Whether you’re recovering after a workout, relieving stress, or investing in long-term health, knowing how long you should stay in a sauna is essential for maximizing the benefits while staying safe.

This guide outlines the ideal sauna durations based on type, experience level, and health factors—plus practical tips for integrating sauna use into your daily life.

How Long Should You Stay in a Sauna?

Standard Guidelines for Most Adults

For most healthy adults, a typical sauna session lasts 15 to 20 minutes. This is enough time for the body to warm, sweat, and experience circulatory and relaxation benefits without overexposure.

If you’re new to sauna use, it’s best to start slowly—with sessions of 5 to 10 minutes—and increase over time as your body adapts. Regardless of experience, always exit the sauna early if you feel dizzy, lightheaded, or uncomfortable.

Sauna Type Matters

Different saunas produce heat in different ways, which affects how long you should stay inside:

• Traditional dry saunas operate at higher temperatures (150–195°F) and lower humidity. Most users should limit these sessions to 20 minutes max.
• Infrared saunas use lower temperatures (110–140°F) and heat the body more gradually. Because of this, sessions can often last 30 to 45 minutes safely.

Always consider your body’s response and consult a professional if you’re unsure how much time is appropriate.

How Often Should You Use a Sauna?

Weekly Recommendations

Current research supports using saunas three to five times per week for the best health outcomes. Consistent use can improve cardiovascular health, reduce muscle soreness, and even lower stress levels.

Finnish studies, where sauna culture is deeply rooted, have found that daily sauna use may correlate with reduced risks of heart-related conditions and improved overall longevity. That said, quality and consistency matter more than duration or frequency alone.

Health Benefits of Regular Sauna Use

Physical Health

Routine sauna sessions offer a range of physical benefits:

• Improved blood circulation and vascular function
• Faster muscle recovery and reduced soreness
• Enhanced skin detoxification and reduced inflammation

Athletes, in particular, benefit from the accelerated recovery process that follows a well-timed sauna session.

Mental Health & Stress Relief

Sauna use isn’t just for physical recovery—it’s a powerful tool for stress management. Sessions help reduce cortisol levels, promote mental clarity, and support better sleep. Pairing sauna time with breathwork or meditation amplifies these effects, making it a grounding ritual for both body and mind.

Safety Tips: Know Your Limits

Who Should Be Cautious

While saunas are generally safe, they’re not suitable for everyone. Those who are pregnant, have heart conditions, low blood pressure, or are on certain medications should consult a physician before using a sauna.

Children, the elderly, or anyone with limited heat tolerance should stick to shorter sessions and cooler environments.

Hydration & Cooling Down

Sauna-induced sweating leads to fluid loss. It’s important to drink water before and after each session and avoid alcohol or caffeine beforehand. After exiting the sauna, cool down gradually with a cold shower or fresh air, and give your body time to return to a normal temperature before repeating.

Making Sauna Part of Your Daily Routine

Portable Options for Flexibility

With wellness becoming more accessible, many are turning to portable infrared saunas to enjoy recovery sessions at home or while traveling. These devices offer the benefits of sauna use without the need for a dedicated spa or gym.

Portable wellness gear like the Kyfe sauna lets you enjoy consistent recovery sessions without relying on a gym or spa—ideal for athletes, travelers, or anyone building a routine at home. They’re easy to set up, energy-efficient, and customizable to your schedule.

Creating a Wellness Zone at Home

As home design continues to evolve around comfort and wellness, more homeowners are investing in permanent sauna installations—especially in guest suites, garages, and backyard spaces.

Homeowners building guest houses or detached units are increasingly adding wellness features like saunas. Golden State ADUs helps California residents plan and build ADU spaces that blend comfort, privacy, and health-focused design. Including a sauna in an ADU not only adds value but also encourages daily use by integrating it into your lifestyle.

Common Myths About Sauna Use

Longer Isn’t Always Better

Spending too much time in a sauna doesn’t amplify the benefits—it increases the risk of dehydration and overheating. More time doesn’t equal better results. Stick with optimal durations and focus on building a habit rather than chasing extended sessions.

You Don’t Have to “Sweat It Out” Every Day

Even two to three sessions per week can provide measurable improvements in cardiovascular function, muscle recovery, and mental health. Like any wellness practice, consistency beats intensity when it comes to results.

Conclusion: Saunas Are Powerful—When Used Wisely

Saunas offer a wide range of health benefits, but those benefits depend on how you use them. Stick to 15–20 minutes in a traditional sauna or 30–45 minutes in an infrared model. Always hydrate, listen to your body, and make sauna time part of a sustainable routine.

Whether you’re using a high-performance recovery tool like a portable Kyfe sauna or incorporating wellness into your home through an ADU project with Golden State ADUs, the key is intention. With the right timing and setup, sauna use can be a simple yet powerful way to invest in your long-term health.