You’ve probably wondered how long should you stay in the sauna. Although the 12 to 20 minute time limit is a great general rule, it’s extremely important to be conscious of your own body while sitting in a sauna to determine the amount of time that works best for you. Learn more about how to get the most out of your sauna experience. 

How Long Should You Stay in a Sauna?

Sauna bathing is usually short, you generally only need 10-20 mins to create a good sweat and reap the benefits. Beginners should stick with shorter sessions since your body isn’t yet adjusted to the stress of high heat. Those that use a sauna regularly might start to build a tolerance and therefore might be able to comfortably and safely stay a bit longer.

The heat of a sauna raises your skin temperature to around 104°F and your internal temperature to at least 100°F which causes your heart rate to speed up and your blood vessels to dilate. Your heart begins working faster, doubling how much blood it pumps per minute, you begin to sweat profusely, and blood pressure rises and falls. While these are the normal reactions our bodies have when exposed to high temps it’s important not to overdo it. 

If you’re planning to sauna after exercising, it’s recommended to wait about 10 mins for your body to cool down and relax. Keep in mind that traditional and steam saunas tend to be hotter than infrared saunas and some days our bodies are more sensitive to heat than others. If you begin to feel overly tired, nauseous, dizzy, or uncomfortable in any way you should leave the room immediately; you can always come back in.

What Happens if I Stay in a Sauna Too Long?

The primary dangers of over-using a steam or dry sauna is overheating and dehydration. It only takes a few minutes for your skin to reach 104°F and as your pulse rate increases, forcing your heart to pump more blood, which is mostly sent to your skin, this can take blood away from your internal organs. Since blood pressure is affected, someone with a heart condition needs to be even more cautious when using a sauna.

Your body has its own internal cooling system to keep your core temperature at a safe level. In extreme heat like a sauna, your internal cooling system becomes overloaded, especially during prolonged exposure and if your body can’t keep itself cool, your core temperature may rise to dangerous levels. Medical conditions or alcohol consumption can also increase the risk of overheating. 

Prolonged sessions in a sauna also increase the risk of dehydration, which can cause serious side effects such as low blood pressure and loss of consciousness. End your sauna session immediately if you feel weakness, dizziness or other forms of discomfort and be sure to drink plenty of electrolytes to rehydrate your body after you use a sauna (or any activity where you’re sweating profusely).

Following these tips and paying attention to what your body tells you while you’re in a sauna will allow you to maximize the relaxation and health benefits that regular sauna use provides. If you have any questions about using your sauna, give us a call at 970-879-4390 or drop us a note.