How Long Should You Stay in a Sauna?

Whether it is a part of a spa day or just a post-workout, a sauna session can help you relax and increase wellness. Sauna time can provide an ultimate aerobic exercise and can enhance heart rate. It can also increase temperature and cardiac results. A sauna session provides endless benefits like a moderate exercise only by sitting in the heat. 

However, an important question here is how long should you stay in a sauna? Well, there are certain factors that play their part, including fitness levels, temperature, overall wellness, and how hydrated you stay. Experts recommend taking it easy and identifying your limits. Here is a detailed guide!

The Importance of Spending the Right Time in Sauna

Saunas have been around for quite a few years and have been helping improve mental and physical wellbeing. It has received widespread recognition as a significant aspect of healthy living. It can enhance cardiovascular wellness, promote weight loss, and boost energy levels. However, your sauna time can significantly impact your desired results. For example, in case you lack time and have to get in and out of the sauna rapidly, you won’t be able to avail complete benefits of the session.

You may experience:

• Poor Detoxification:  A major benefit of the sauna is the process of detoxification that takes place as you start sweating. A quick session might not make you sweat enough to effectively get rid of toxins. 

• Lessened Respiratory Benefits:  In case you are suffering from chronic respiratory issues, such as  allergies or asthma,  a quick session might not do enough as far as improving lung function and clearing up mucus is concerned.

• Shortened Relaxation:  Many studies have determined that Sona lessons your cortisol level and makes your body release endorphins. Such a combination can lead to deep relaxation in order to ease anxiety, stress, chronic pain, and insomnia. But, if you have just a few minutes to spare,  your body and mind won't be able to unwind fully.

If you spend too much time in a sauna,  you will figure out your body is getting too  languid and your skin pruney. Serious heat exposure can cause side effects such as:

• Dehydration:  As you sweat during a sauna session, it is likely that your body will lose minerals, water, and electrolytes. This can lead to dehydration, and hence  causing fatigue, dizziness and muscle cramps.

•  Hyperthermia:  Spending  excessive time in a sauna  can increase your body temperature to seriously dangerous levels, and hence  causing heat stroke or heat exhaustion. 

• Skin Issues:  Saunas may do a few goods to your skin, but exposure to extreme heat will dry your skin out, hence causing irritation and itchiness. This will result in premature aging of your skin, acne breakouts, and enhanced sensitivity. It may also worsen existing skin issues like eczema or psoriasis.

• Cardiovascular Problems: Staying too long in a sauna will make your heart work twice as hard in order to maintain the core temperature of your body. Such increased heart activity may cause heart palpitations and arrhythmias. 
  

What is the Ideal Time to Stay in a Sauna?

In general, experts suggest spending around 15 to 20 minutes in a sauna. This can be a perfect storing point for many people, it is crucial to understand what your body needs and take necessary breaks when needed. For those who are new to sauna, begin your sauna  journey by spending 5 to 10 minutes only. 

Never use a sauna for more than fifteen minutes in one go. With several breaks, you will stay safe and will be able to spend around 45 minutes in the sauna. Yes, a few people may require longer or shorter breaks, depending on their specific health conditions.

Key Factors Affecting Sauna Time

There are a few factors that affect your sauna duration, such as:

Types of Sauna

Several types of saunas are available out there, and each features different humidity and temperature levels. These can affect your time in the sauna, such as:

Traditional Sauna: Traditional saunas use wood-burning or electric heaters to generate heat. The temperature in such saunas is around 150 to 200 degrees Fahrenheit, while the humidity levels are 10 to 20%. With such a high temperature and less humidity, traditional sauna sessions need to be shorter, between 10-15 minutes.

Infrared Sauna: Infrared saunas use infrared light to generate heat inside your body instead of heating the surroundings. The temperature in such saunas is usually lower, around 120 to 140 degrees Fahrenheit. Hence, in these saunas, sessions can be longer, typically between 20 to 45 minutes.

Age

Your age is pretty important in determining how long you should stay in a sauna. As your age grows, the composition of your body changes, with a reduction in bodily fluid and muscle mess, and an increase in body fat. Such a change in body composition can lessen your thirst sensation and the ability of your body to conserve water, enhancing the chances of dehydration. Adults may need to spend less time in a sauna or need a lower temperature in order to prevent dehydration and overheating.

Kids may also struggle to maintain their body temperature while in a sauna session. Generally, children sweat more as they have a greater ratio of surface area to body weight. They also have smaller fluid reserves. Hence, they often become dehydrated. Young kids, especially toddlers and infants, may also not communicate their thirst in an effective manner. Therefore, it is recommended that such young kids should avoid saunas.

For slightly older children and younger adults, it is recommended to limit their sauna sessions to 10-15 minutes in order to stay safe and enjoy their experience. 

Health Conditions

Your existing medical condition and your overall health plays a fundamental role as far as spending the right amount of time in a sauna is concerned. People with certain health conditions, such as high blood pressure, coronary artery disease, skin conditions, respiratory issues, should limit their sauna time or even avoid sauna sessions altogether.

It is best to consult your physician before using the sauna in order to prevent any adverse reactions. They can guide you well on the right sauna time and essential precautions to take before doing a sauna session. 

Comfort Level

Eventually, your comfort level and personal preferences matter. While a few people prefer short sauna sessions of up to 15 minutes, others tend to enjoy longer sessions of up to 30 minutes in order to relax and unwind as a part of their workout routine.

Conclusion

An important thing is to identify the needs of your body and enjoy the benefits of sauna. In case you are new to it, begin with a shorter session, typically lasting 15 minutes. You can gradually increase the duration as your body becomes used to the extreme heat.

Saunas are enjoyable, and a great way to relax, boost immunity, eliminate toxins, and improve skin if used safely. Experts suggest staying in a sauna for a maximum of 10 to 20 minutes in one go. Make sure to listen to your body for any signs of dehydration or discomfort. As soon as you start feeling uncomfortable, end your sauna session and try another time!