How Long Should You Bathe?
Taking a sauna is one of the most relaxing and therapeutic activities there is. But how long should you actually stay in the sauna to get the most health benefits without risking overheating? In this blog, we will go over the recommendations for sauna time, factors that affect how long you can stay in the sauna, and how you can customize your sauna experience to improve your health and well-being.
How Long Should You Stay in the Sauna?
There is no exact time limit for how long you should stay in a sauna, as it depends on several factors, such as your health, sauna experience, and how your body reacts to the heat. In general, it is recommended that you stay in the sauna for between 10 and 20 minutes at a time. For beginners, it is good to start with shorter sessions and then gradually increase the time as you get used to the heat.
Factors That Affect the Length of the Sauna Experience
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Your Health
If you have any underlying health problems such as heart problems, high blood pressure or breathing problems, you should be careful about how long you stay in the sauna. Please consult a doctor before starting to use the sauna regularly if you have any health problems. -
The temperature in the sauna
The temperature of the sauna plays a big role in how long you can stay there. In a traditional Finnish sauna, the temperature can be between 70-100°C. If the temperature is on the higher side, shorter sessions are recommended, while you can stay longer in a milder sauna. -
Your Habit and Experience
If you are an experienced sauna bather, you may be used to staying in the sauna for longer. For beginners, it is best to start with shorter sessions of about 5–10 minutes and then gradually increase the time. Always listen to your body and get out if you feel too hot or uncomfortable. -
Fluid balance
Saunas make you sweat a lot, which can lead to fluid loss. Be sure to drink water before and after your sauna session to avoid dehydration. If you feel dizzy or nauseous, you should leave the sauna and cool down with cold water.
What Happens When You Stay in the Sauna Too Long?
Staying in the sauna for too long can lead to overheating. Here are some signs that you may have stayed in the sauna for too long:
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Dizziness or headache
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Nausea or a general feeling of discomfort
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Dry skin or excessive sweating
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Increased breathing rate or rapid heart rate
If you experience any of these symptoms, it is best to leave the sauna immediately and cool down by drinking water or taking a cold shower. Also remember to take breaks between sauna sessions and to alternate between hot and cold baths to stimulate blood circulation and reduce the risk of overheating.
Tips for an Optimal Sauna Experience
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Start with shorter sessions
For beginners, start by staying in the sauna for 5–10 minutes at a time and gradually increase the time as you become more accustomed to the heat. For experienced sauna bathers, sessions can be longer, but keep an eye on how your body reacts. -
Listen to your body
The most important thing during a sauna bath is to listen to your body. If you start to feel uncomfortable, hot or dizzy, go outside and cool down. Feel free to take a break and re-enter the sauna when you feel ready. -
Switch between heating and cooling
To get the most out of your sauna experience, alternate between taking a cold bath or shower. This contrast therapy stimulates blood circulation, strengthens the immune system, and helps restore body temperature. -
Drink plenty of water
Sweating causes fluid loss, so it is important to drink plenty of water before and after a sauna session. Avoid alcohol, as it can dehydrate the body further.
Book a Sauna in Stockholm
At The Sacred Sauna we offer tailor-made sauna experiences to suit both beginners and experienced sauna bathers. Whether you want a short relaxing moment or a longer session to cleanse your body and mind, we have something for you. Come and enjoy our modern saunas, cold baths and wellness treatments that will give you a complete recovery experience.
