How Long Should You Stay in a Sauna? The Complete Guide for Dry Sauna & Steam Room
The #1 question new sauna users ask: how long should I actually stay in there? It's a critical question—too short and you miss the benefits, too long and you risk dehydration or overheating.
Quick answer: For dry saunas, aim for 15-20 minutes per session. For steam rooms, 10-15 minutes is optimal. But your ideal duration depends on your experience level, the type of sauna, and your personal tolerance.
This guide covers everything you need to know about sauna session timing—for both traditional dry saunas and steam rooms—plus a science-backed timeline of what happens to your body at each duration.
At-a-Glance: Sauna Duration by Type & Experience
| Sauna Type |
Beginner |
Intermediate |
Advanced |
| Dry Sauna (80-100°C / 176-212°F) |
5-10 min |
15-20 min |
20-30 min |
| Steam Room (40-50°C / 104-122°F) |
5-10 min |
10-15 min |
15-20 min |
| Infrared Sauna (50-65°C / 122-150°F) |
15-20 min |
20-30 min |
30-45 min |
Why the difference? Each sauna type heats your body differently. Dry saunas use intense radiant heat, steam rooms use humid heat that feels hotter at lower temperatures, and infrared saunas penetrate deeper at lower ambient temperatures. Understanding these differences helps you optimize your session time.
Dry Sauna: How Long to Stay
Traditional dry saunas—the classic Finnish-style hot rooms—operate at high temperatures with low humidity. Here's how to time your sessions based on experience level.
Temperature Matters
The hotter the sauna, the shorter your session should be:
- 70-80°C (158-176°F): Mild heat, suitable for longer sessions (20-30 min)
- 80-90°C (176-194°F): Standard range, optimal for 15-20 min sessions
- 90-100°C (194-212°F): Hot, limit to 10-20 min per round
For a complete temperature breakdown, see our sauna temperature guide.
Duration by Experience Level
Beginners (First 1-2 Months)
Start conservative. Your body needs time to adapt to heat stress.
- Duration: 5-10 minutes per session
- Rounds: 1-2 rounds with cooling breaks
- Frequency: 2-3 times per week
- Key tip: Exit immediately if you feel dizzy, nauseous, or uncomfortable
Intermediate Users (2-6 Months)
Once your body has adapted, you can extend your sessions.
- Duration: 15-20 minutes per session
- Rounds: 2-3 rounds with cooling breaks
- Frequency: 3-5 times per week
- Key tip: Most health benefits occur in this duration range
Advanced Users (6+ Months)
Experienced users with strong heat tolerance can push longer.
- Duration: 20-30 minutes per session
- Rounds: 3-4 rounds with cooling breaks
- Frequency: Daily or near-daily
- Key tip: Listen to your body—more isn't always better
The Finnish Way: Multiple Rounds
In Finland, sauna sessions aren't a single stint in the heat. The traditional approach involves multiple rounds:
- First round: 10-15 minutes in sauna
- Cool down: 5-10 minutes (cold shower, plunge pool, or rest)
- Second round: 10-15 minutes in sauna
- Cool down: Another 5-10 minutes
- Optional third round: If desired
Total session time: 45-90 minutes including all rounds and breaks.
This cycling between hot and cold—known as contrast therapy—may amplify the cardiovascular and recovery benefits of sauna bathing.
Steam Room: How Long to Stay
Steam rooms operate very differently from dry saunas, and this affects how long you should stay.
Why Steam Room Duration Is Different
Key differences:
| Factor |
Dry Sauna |
Steam Room |
| Temperature |
80-100°C (176-212°F) |
40-50°C (104-122°F) |
| Humidity |
10-20% |
100% |
| Heat transfer |
Radiant/convective |
Conductive (steam) |
| Perceived heat |
Hot and dry |
Hot and heavy |
Despite the lower temperature, steam rooms can feel equally intense because the 100% humidity prevents sweat from evaporating—your body's primary cooling mechanism. This means you can overheat faster than you might expect.
Recommended Steam Room Duration
Beginners (First Month)
- Duration: 5-10 minutes maximum
- Key tip: The humidity can make breathing feel difficult; exit if you feel any respiratory discomfort
Regular Users
- Duration: 10-15 minutes
- Key tip: Hydrate more than you would for dry sauna—the humidity masks how much you're sweating
Maximum Recommended
- Duration: 15-20 minutes
- Why cap it: Extended steam room sessions significantly increase dehydration risk since you can't feel yourself sweating
Steam Room-Specific Safety Considerations
- Breathing: If breathing feels labored, exit immediately
- Hydration: Drink water before and after—you're sweating more than you realize
- Lightheadedness: Common in steam rooms; stand up slowly and exit if you feel faint
- Skin sensitivity: The moisture can make skin more sensitive; avoid immediately after shaving
For a detailed comparison, see our steam room vs sauna guide.
Benefit Timeline: What Happens to Your Body
One of the most common questions: how long do I need to stay to get the benefits? Here's what the research shows happens at different durations:
| Duration |
What's Happening |
| 5-10 min |
Sweating begins, initial toxin excretion through skin |
| 10-12 min |
Heart rate elevates (similar to moderate exercise) |
| 15 min |
White blood cell count increases; growth hormone rises ~5x |
| 15-20 min |
Cardiovascular benefits begin; blood vessels dilate |
| 20-30 min |
Heat shock protein response; cellular repair mechanisms activate |
| 30 min |
Blood sugar reduction; insulin sensitivity improves |
| 30+ min |
⚠️ Risk of dehydration increases significantly |
| 60 min |
Growth hormone can increase up to 16x (but high dehydration risk) |
The sweet spot: Based on this timeline, 15-30 minutes captures the majority of sauna benefits while keeping risks manageable. This aligns with research showing that 15-20 minutes at 80°C+ produces measurable health improvements.[1]
For more on what sauna does for your body, see our complete sauna benefits guide.
Factors That Affect Your Ideal Duration
The "right" duration isn't one-size-fits-all. Several factors should influence how long you stay:
Personal Factors
Heat tolerance: Some people naturally handle heat better. If you're new or heat-sensitive, start with shorter sessions regardless of what others do.
Fitness level: Cardiovascularly fit individuals typically tolerate longer sessions. Your heart is essentially doing a light workout during sauna use.
Hydration status: If you're already dehydrated (from exercise, caffeine, alcohol), you'll overheat faster. Hydrate well before entering.
Health conditions: Those with cardiovascular conditions, low blood pressure, or certain medications should consult a doctor and may need shorter sessions.
Environmental Factors
Temperature setting: Higher temperatures mean shorter sessions. A 10-minute session at 100°C is more intense than 20 minutes at 75°C.
Humidity level: Higher humidity (steam rooms) means shorter safe durations despite lower temperatures.
Ventilation: Well-ventilated saunas are easier to tolerate for longer periods.
Warning Signs: When to Exit
Leave the sauna immediately if you experience:
- Dizziness or lightheadedness
- Nausea
- Rapid or irregular heartbeat
- Difficulty breathing
- Headache
- Extreme thirst
- Confusion or disorientation
These signs indicate your body is struggling with heat stress. Exit, cool down gradually, and rehydrate.
How Often Should You Sauna?
Duration per session is only part of the equation. Here's what research and tradition suggest for frequency:
Beginners: 2-3 times per week
- Allow your body to adapt between sessions
- Focus on consistent, moderate exposure
Regular users: 4-5 times per week
- This frequency shows up in longevity research[2]
- Alternating days allows for recovery
Finnish standard: Daily or near-daily
- In Finland, 4-7 sessions per week is normal
- Often shorter sessions (10-15 min) when done daily
Research insight: Finnish studies found that people who used saunas 4-7 times per week had 40% lower risk of all-cause mortality compared to once-weekly users.[2]
Sauna Safety Essentials
To enjoy sauna benefits safely, follow these guidelines:
Before Your Session
- Hydrate: Drink 1-2 glasses of water in the hour before
- Avoid alcohol: Alcohol + sauna significantly increases dehydration and heart strain
- Skip if unwell: Fever, illness, or extreme fatigue are contraindications
- Remove jewelry: Metal heats up and can burn
During Your Session
- Sit, don't stand: Heat rises—sitting on lower benches is cooler
- Breathe normally: No need for special breathing techniques
- Use a towel: Sit on a towel for hygiene and comfort
- Listen to your body: Your body knows when it's had enough
After Your Session
- Cool down gradually: A lukewarm shower before cold is gentler on your system
- Rehydrate: Drink at least 2-3 glasses of water
- Rest briefly: Give your cardiovascular system time to normalize
- Avoid strenuous activity: Wait 30+ minutes before intense exercise
For complete guidance, see our how to use a sauna guide.
Find a Sauna or Steam Room Near You
Ready to put this knowledge into practice? Many gyms, spas, and wellness centers offer both dry saunas and steam rooms—giving you the flexibility to try both and find what works best for you.
Browse facilities with sauna amenities →
Quick Summary: Sauna Duration Cheat Sheet
Dry Sauna:
- Beginner: 5-10 min
- Regular: 15-20 min
- Advanced: 20-30 min
Steam Room:
- Beginner: 5-10 min
- Regular: 10-15 min
- Maximum: 15-20 min
Key takeaways:
- Most benefits occur between 15-30 minutes
- Always prioritize safety over duration
- Hydrate before, during (if possible), and after
- Multiple shorter rounds may be better than one long session
- Exit immediately if you feel unwell
Sources
[1]: Laukkanen, T., et al. (2018). Sauna bathing and systemic inflammation. European Journal of Epidemiology, 33(3), 351-358. (https://doi.org/10.1007/s10654-017-0335-y)
[2]: Laukkanen, J.A., et al. (2015). Association Between Sauna Bathing and Fatal Cardiovascular and All-Cause Mortality Events. JAMA Internal Medicine, 175(4), 542-548. (https://doi.org/10.1001/jamainternmed.2014.8187)
[3]: Hussain, J., & Cohen, M. (2018). Clinical Effects of Regular Dry Sauna Bathing: A Systematic Review. Evidence-Based Complementary and Alternative Medicine, 2018. (https://doi.org/10.1155/2018/1857413)