Saunas have been enjoyed for thousands of years and are an essential part of our beloved spa days. As well as helping us relax and unwind in the dry heat, there are some great benefits that can come off the back of a trip to the sauna. Your heart rate will increase when using a sauna and this is great for our circulation, reducing any muscle or joint soreness to help reduce any pain. As well as physical benefits, a spa break is great for our mental wellbeing, reducing stress levels and promoting a well needed feeling of relaxation.

How long to stay in a sauna to feel the benefits

The answer to this differs from person to person, with each of us having different tolerance levels to the dry humidity within a sauna. Listening to your body will ensure you do not stay for longer than is comfortable, risking dehydration and overheating.

For those who are new to saunas, it always recommended to start small and work your way up. Trying out sessions between 5 to 10 minutes is a great way to get used to the feeling and establish how it makes you feel. As a standard, how long to stay in a sauna is generally capped at around 15 minutes at a time and should not exceed 20 minutes. Many saunas have a clock or timer on the wall which can be used as a guide to ensure you do not go beyond the recommended time.

Knowing how long should you stay in a sauna safely

Before you head blindly into the sauna, it is advisable that you know the rules of the particular facilities. Knowing the temperature, recommended time frame and any warnings will help you get the most from your session. In between your visits, be sure to drink plenty of water to replace the lost fluids from your body and stay well hydrated.

The place you sit can also impact how long to stay in a sauna; with the higher up seating reaching higher temperatures, this is likely to lessen the amount of time you can sit comfortably inside. This positioning is a great way to raise your body temperature quickly to encourage sweating but should only be used by those who are regular sauna users and know their limits. For people who are newer to saunas, sitting or lying down on the lower benches is a better introduction.

Following your relaxing session in the sauna, cooling your body down rapidly is great for circulation. Some spa facilities offer plunge pools and ice buckets which are used upon exit of the sauna to shock the body and get the blood flowing. Please note that a more gentle approach is recommended for anyone with blood pressure or circulation conditions.