Sauna therapy has been cherished for centuries as a way to relax, detoxify, and refresh both body and mind. However, as with any wellness practice, knowing the best approach to maximize its benefits is essential. One of the most common questions people ask about sauna therapy is, “How long should I stay in a sauna?”
Whether you’re a seasoned sauna enthusiast or a newcomer looking to incorporate this ancient practice into your wellness routine, understanding the optimal time to spend in a sauna is crucial. In this guide, we’ll walk you through everything you need to know about safe sauna use, from the ideal duration to the health benefits and tips after a sauna session, ensuring that your experience is enjoyable and beneficial.
What is a Sauna?
You’ve most likely heard about saunas, whether from a TikTok video by a health enthusiast or a celebrity like Jennifer Aniston or Zac Efron. Saunas are all the rage nowadays, but what are these heated rooms, and why have they gained immense popularity over the years?
A sauna is a heated room between 158–212℉ using several methods. Depending on the type of sauna, you can choose between a dry or wet heated session. During sauna therapy, individuals sit in the room for 15–30 minutes, making it a part of their health and wellness routine.
Here are the 4 types of saunas you can try out:
- Wood Burning Sauna
- Infrared Heated Room
- Electrically Warmed Sauna
- Steam Room
Saunas provide numerous health benefits, including muscle recovery after a workout, lowered risk of dementia, stress relief, weight loss, and more. If you’d like to add sauna therapy to your wellness routine, here’s the step-by-step process, including what to do before and after a sauna session:
Before Entering the Sauna
Start with 5–10-minute sauna sessions.
Wondering how long you should stay in the sauna? For beginners, start with sessions of 5–10 minutes. However, if you’re an experienced sauna goer, sessions can last 15–30 minutes. Listen to your body throughout the session; if you ever feel sick, exit the sauna to cool down. For those starting, sit at the bottom levels of a sauna as the heat is more intense the higher you position yourself in the heated room.
Keep hydrating drinks nearby.
Always prioritize hydration before, during, and after a sauna session. Since saunas promote excess sweating, it’s vital to replenish with water or electrolytes before and after the session. Keep water, coconut water, or sports drinks nearby to ensure you don’t get dehydrated from sauna therapy.
Decide whether you’ll sauna nude or with minimal clothing.
If you’re trying to decide what to wear in the sauna, it’s recommended to wear as little clothing as possible. This is because you’ll be sweating an excess of toxins during the session and want to be as comfortable as possible while in the heated room. While many experienced sauna users go nude, you can also go with minimal clothing, such as a swimsuit or swim trunks. Decide what you’re comfortable with before entering the sauna, and enjoy a relaxing experience!
How to Sauna: 4 Steps For a Relaxing Session
Here’s a step-by-step guide on how to properly sauna for beginners or experienced users:
1. Rinse off in the shower
It’s essential to rinse your body with clean water before entering the sauna. There is no need to take an all-encompassing shower; a quick washing is perfectly fine. Depending on your preference, you can also use an exfoliator or loofah on the skin for an enhanced spa experience.
Why is it important to rinse off before a sauna session? Showering helps moisten the skin, remove lingering scents, and remove any dirt buildup, allowing you to sweat more profusely and rid your body of excess toxins.
2. Undress and hop in
We recommend doing sauna therapy au natural or with minimal clothing (such as a bikini or swimming trunks) to receive the complete benefits heat therapy offers. Avoid wearing jewelry since the high temperatures can cause adverse reactions to metals.
It’s best to leave your phone outside the sauna, as it can be very hot and humid. Come prepared with a towel to sit or lay on for the ultimate wellness experience.
As stated above, if you’re a beginner, limit your sessions to 5–10 minutes (or shorter), as the heat can feel very harsh to your body. If you start to feel light-headed or sick, exit the sauna immediately and cool off; always listen to your body during sauna therapy. Over time, you can gradually increase your time to 30-minute sauna sessions. Take it slow and ensure you’re going at a comfortable pace for you and your body.
3. Exit and try a cold plunge
Cold plunging reaps numerous benefits when paired with a sauna session, including a boosted immune system, improved circulation, enhanced mental clarity, and more. The advantages of saunas and ice bathing aren’t dependent on how long you spend in each space, meaning your regular sauna session followed by a short frigid bath should be enough to reap the holistic health benefits.
Don’t try cold plunging and sauna therapy if you’re a beginner. It can be too extreme for your body when starting. However, after you’ve grown accustomed to heat therapy, start slowly incorporating cold plunges to increase the health benefits you achieve!
Start with a 15–20-minute sauna session and a 2-minute cold plunge. Gradually increase the time to 30-minute sauna sessions paired with a 2–5-minute ice bath.
4. Relax & repeat
A typical sauna experience involves several rinse-and-repeat sessions. Once you’ve exited the sauna or cold plunge, let your body return to normal. After relaxing, re-enter the sauna and repeat the entire process. If you’re a beginner, start with two sauna sessions maximum without in between.
To enhance your sauna session, you can add an essential oil diffuser. Eucalyptus, lavender, and peppermint have naturally relaxing and healing qualities.
After the Sauna Session
Cool Off
As said previously, letting your body return to its average temperature before going about your routine is essential. Whether you’d like to cool off in a cold shower or sit outside with a light breeze, there are numerous ways to let your body slowly return to an average temperature. This can take anywhere from 10 to 30 minutes, so give yourself plenty of time to unwind and relax after a sauna session.
Eat Nourishing Snacks
Replenish with nutrient-dense foods such as nuts, leafy greens, bananas, and hydrating fruit (pineapple, watermelon, oranges). You can also drink coconut water, milk, or herbal tea to stay hydrated.
Wear Loose Clothing
Avoid wearing tight clothing that makes you sweat more after a sauna session. Instead, change into loose-fitting clothing that allows you to move and your body to breathe.
Invest in Our Customized Sauna for the Ultimate Revitalizing Experience
Adding sauna therapy to your routine can result in a holistically healthy and well-rounded lifestyle. Whether you’re new to saunas or have been using them for years, understanding how to use a sauna properly is essential for successful sessions and maximizing the benefits of heat therapy.
At Tubzz, we specialize in custom saunas, wellness rooms, and cold plunges, allowing you to create a luxurious at-home spa experience anytime. We provide a variety of cutting-edge saunas, from outdoor heated rooms to built-in saunas for your home. Contact us to schedule a viewing at our showroom and start building your personalized sauna with the help of our Utah-based sauna dealership!
