The time you can safely spend in a sauna depends on factors like your health, hydration, and heat tolerance. Here’s what research suggests:
Dry Sauna (Traditional Finnish Sauna)
- Recommended Duration: 5–20 minutes per session
- Max Duration: Up to 30 minutes if you are experienced and well-hydrated
- Temperature Range: 160–200°F (70–93°C)
- Frequency: Daily use is generally safe for healthy individuals. A Finnish study found that using a sauna 4–7 times per week was associated with reduced cardiovascular disease risk. However, hydration and cooling down between sessions are essential.
Infrared Sauna
- Recommended Duration: 15–30 minutes per session
- Max Duration: Up to 45 minutes for experienced users
- Temperature Range: 110–150°F (43–65°C)
- Frequency: Safe for daily use. Infrared saunas operate at lower temperatures, allowing longer sessions without excessive cardiovascular strain. Some research suggests daily use may help with muscle recovery, circulation, and relaxation.
Key Research Findings
- Cardiovascular Benefits: A 2015 study in JAMA Internal Medicine found that frequent sauna use (4–7 times per week) was linked to a 40% lower risk of all-cause mortality and improved heart health.
- Detox & Circulation: Infrared saunas may aid in mild detoxification by promoting sweating, though evidence is mixed.
- Heat Stress & Recovery: A 2021 review in Mayo Clinic Proceedings suggests sauna use may improve muscle recovery, especially for athletes.
Safety Tips
- Stay hydrated (drink water before and after).
- Limit alcohol and heavy meals before sauna use.
- Listen to your body—leave if you feel dizzy or unwell.
- Cool down gradually after sessions.
Conclusion
Both dry and infrared saunas can be used daily if tolerated well. However, starting with shorter sessions (10–15 minutes) and gradually increasing time is recommended