How Long Should A Session In An Infrared Sauna Last?

So, you’ve finally decided to try out an infrared sauna, but you’re unsure about how long each session should last. Well, fret not! In this article, we will give you some helpful insights into determining the ideal duration for your infrared sauna experience. Whether you’re a seasoned sauna enthusiast or a first-timer, we’ve got you covered. Let’s dig in and find out just how long you should stay in that warm and relaxing environment!

Factors to Consider

Individual Tolerance

When deciding how long your session in an infrared sauna should last, it’s important to take into consideration your individual tolerance. This refers to how well your body can handle the heat and how quickly it becomes fatigued. Some people may have a higher tolerance and be able to stay in the sauna for longer periods of time, while others may need to keep their sessions shorter.

Heat Level

Another factor to consider is the heat level of the sauna. Infrared saunas can typically reach temperatures between 100 to 150 degrees Fahrenheit. If you choose a higher heat level, you may find that your sessions need to be shorter in order to avoid overheating. On the other hand, a lower heat level may allow you to stay in the sauna for longer periods of time.

Health Condition

Your overall health condition should also be taken into account. If you have any underlying health conditions, such as heart problems or high blood pressure, it’s important to consult with your doctor before starting sauna sessions. They can provide guidance on how long your sessions should be based on your specific health needs.

Hydration Level

Staying hydrated is crucial when spending time in an infrared sauna. The heat can cause you to sweat and lose fluids, so it’s important to drink plenty of water before, during, and after your session. Your hydration level can impact how long you’re able to comfortably stay in the sauna. Remember to listen to your body and drink water whenever you feel thirsty.


Age is another factor to keep in mind when determining the duration of your infrared sauna sessions. Older individuals may have a harder time tolerating the heat for extended periods of time, so shorter sessions may be more suitable. Younger individuals, on the other hand, may be able to handle longer sessions. It’s always important to prioritize your safety and well-being while using the sauna, regardless of your age.

Frequency of Use

The frequency of your sauna sessions also plays a role in how long each individual session should last. If you’re using the sauna daily, you may need to keep your sessions shorter to avoid overexposure to heat. However, if you only use the sauna a few times a week, you might be able to extend your sessions slightly. It’s important to find a balance that works for you and allows your body to comfortably acclimate to the heat.

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Recommended Duration

Beginner Guidelines

For beginners, it’s recommended to start with shorter sessions in the infrared sauna. Aim for around 10 to 15 minutes initially and gradually increase the duration as your body becomes accustomed to the heat. This allows your body to adjust and helps prevent any potential negative reactions to the heat. Remember to stay hydrated throughout your session and listen to your body if you begin to feel uncomfortable.

Intermediate Guidelines

Once you’ve gotten used to the infrared sauna, you can increase your session duration to around 20 to 30 minutes. This extended time in the sauna allows for more benefits, such as improved circulation and detoxification. However, it’s important to continue monitoring your body and ensure that you’re staying hydrated. If you start to feel lightheaded or dizzy, it’s a sign that you may need to shorten your session.

Advanced Guidelines

For those who have been using the infrared sauna regularly and have built up a tolerance to the heat, sessions can last anywhere from 30 to 45 minutes. This longer duration can provide more significant detoxification and relaxation benefits. However, it’s crucial to listen to your body and be aware of any signs of discomfort. Always prioritize your well-being over pushing yourself to stay in the sauna for an extended period of time.

Specific Goals

If you have specific goals in mind, such as weight loss or muscle recovery, you may want to adjust the duration of your infrared sauna sessions accordingly. Longer sessions are often recommended for weight loss purposes, as they can increase your heart rate and help burn more calories. Shorter sessions, on the other hand, may be more beneficial for muscle recovery, as they can help reduce inflammation and promote healing. Consider your goals and consult with a professional if you’re unsure how to tailor your sessions to meet them.

Potential Risks


One potential risk of spending time in an infrared sauna is dehydration. The heat can cause you to sweat profusely and lose a significant amount of fluids. It’s important to drink plenty of water before, during, and after your session to maintain proper hydration levels. Signs of dehydration include dizziness, headache, and dark-colored urine. If you experience these symptoms, it’s important to immediately rehydrate and consider shortening your sessions in the future.

Heat Exhaustion

Heat exhaustion is another risk associated with prolonged exposure to high heat in the sauna. Symptoms of heat exhaustion include weakness, fatigue, nausea, and rapid heartbeat. If you start to feel any of these symptoms, it’s crucial to exit the sauna and cool down immediately. Take breaks, drink water, and listen to your body. Heat exhaustion can be serious, so it’s important to take precautions and not push your body beyond its limit.

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Low Blood Pressure

For individuals with low blood pressure, spending too much time in an infrared sauna can potentially cause a drop in blood pressure. This can lead to lightheadedness and fainting. It’s important to monitor your blood pressure before and after your sessions, especially if you have pre-existing low blood pressure. If you notice any negative effects on your blood pressure, it’s advisable to keep your sessions shorter and consult with a healthcare professional.

Skin Irritation

Some individuals may experience skin irritation from the heat and sweat in the infrared sauna. This can manifest as redness, itching, or dryness. To minimize the risk of skin irritation, it’s important to shower before and after your sessions, as well as wear loose, breathable clothing. Avoid using harsh soaps or scrubs that can further irritate the skin. If you notice persistent skin irritation, it’s recommended to shorten your sessions or take a break from using the sauna until your skin heals.


Pregnant women should approach using an infrared sauna with caution. The high heat can raise the body temperature, which may potentially harm the developing fetus. It’s generally recommended to avoid using the sauna during pregnancy or consult with a healthcare professional to determine if it’s safe for you. The health and safety of both the mother and baby should always take precedence, so it’s important to make informed decisions.

Tips for Sauna Sessions

Hydrate Properly

As mentioned earlier, staying hydrated is essential when spending time in an infrared sauna. Drink plenty of water before, during, and after your session to replenish the fluids lost through sweat. Keep a water bottle nearby to remind yourself to drink regularly. You can also consider drinking coconut water or electrolyte-enhanced beverages to help replace any lost electrolytes.

Start Slowly

Especially for beginners, it’s important to start slowly and gradually increase the duration and heat level of your sauna sessions. Begin with shorter sessions at a lower heat and allow your body to adjust and get accustomed to the heat. This approach can help prevent any negative reactions and ensure a more comfortable and enjoyable experience.

Listen to Your Body

Your body knows best, so it’s important to always listen to it during your sauna sessions. Pay attention to any signs of discomfort, such as dizziness, nausea, or fatigue, and adjust your session accordingly. If you need to shorten your session or take a break, do so without hesitation. Prioritizing your well-being and safety is crucial.

Take Breaks

Don’t be afraid to take breaks during your sauna sessions. Stepping out of the sauna for a few minutes can help cool down your body and give it a break from the heat. Use this time to hydrate and relax before returning to the sauna. Taking breaks can also prevent overheating and allow your body to better tolerate longer sessions.

Cool Down Gradually

After your sauna session, it’s important to cool down gradually. Avoid jumping into a cold shower or immersing yourself in cold water immediately. Instead, opt for a lukewarm shower or slowly cool down by sitting in a cooler room. This gradual cooldown helps your body adjust to the change in temperature and prevents any sudden drops in blood pressure.

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Shower After

To remove any sweat, toxins, and oils from your skin, it’s recommended to shower after your sauna session. Use a mild soap or body wash to cleanse your skin and rinse off any sweat. This not only helps keep your skin clean and refreshed but also prevents any potential skin irritation that may arise from sweat accumulation.

Avoid Alcohol and Stimulants

While it may be tempting to enjoy a drink or consume stimulants before or after your sauna session, it’s best to avoid them. Alcohol and stimulants can further dehydrate your body and increase the risk of dizziness and other negative effects. Instead, focus on hydrating with water and nourishing your body with healthy, hydrating foods after your session.

Alternative Methods

Steam Sauna

If a traditional infrared sauna is not available to you, a steam sauna can be a great alternative. Steam saunas use high humidity and lower temperatures to produce steam that helps detoxify the body and promote relaxation. Session durations for steam saunas are often similar to those for infrared saunas, but it’s important to follow the guidelines specific to the steam sauna you’re using.

Traditional Sauna

For those who prefer a more traditional sauna experience, a wood-fired or electric sauna can be an alternative option. Traditional saunas typically use dry heat and can reach temperatures similar to infrared saunas. The recommended session durations for traditional saunas are also similar, with beginners starting at shorter durations and gradually increasing over time.

Hot Tub

While not the same as a sauna, hot tubs can offer similar benefits for relaxation and stress relief. Hot tub sessions typically last around 15 to 30 minutes, depending on personal preference and tolerance. The warm water can help soothe muscles, improve circulation, and provide a calming experience. As always, remember to stay hydrated and avoid staying in the hot tub for extended periods of time.

Hot Yoga

If you’re looking for a heat-based exercise alternative, hot yoga can be a great option. Hot yoga classes are typically conducted in a heated room, with temperatures ranging from 95 to 105 degrees Fahrenheit. Each class usually lasts around 60 to 90 minutes, but there are often variations and modifications available for different levels of experience and fitness. Hot yoga can provide a similar detoxifying and relaxing effect as infrared saunas.


Determining the duration of your session in an infrared sauna is influenced by various factors, including individual tolerance, heat level, health condition, hydration level, age, and frequency of use. It’s important to start with shorter sessions for beginners and gradually increase the duration as your body becomes acclimated to the heat. Always prioritize your safety and well-being, and listen to your body’s signals during your sauna sessions. Remember to stay hydrated, take breaks when needed, and follow proper cooldown techniques. If you’re unable to access an infrared sauna, alternative methods such as steam saunas, traditional saunas, hot tubs, or hot yoga can offer similar benefits. By keeping these factors and guidelines in mind, you can make the most out of your infrared sauna sessions while ensuring a safe and enjoyable experience.