Who can resist the warmth and comfort of a good sauna session? Not many of us, I’m sure! But the real question is: how often should you actually sauna to reap the benefits without overdoing it?
In this guide, we will explore how often you should use different saunas so you can establish a regular sauna routine.
Quick Overview
There are many factors to consider in this answer, but as a general rule, a healthy individual can use a sauna 2-4 times a week. However, experienced sauna users can use a sauna every day if they stick to short sessions.
The most important thing to remember when using a sauna is to listen to your body and adjust your use accordingly.
How often to use different kinds of saunas
There are many different types of saunas, including Finnish, infrared, electric, wood-burning, and Turkish baths. These saunas can be wet or dry and use different methods to heat the sauna. For instance, infrared saunas use infrared light panels to create radiant heat, whereas Finnish saunas use steam created by adding water to hot stones.
These saunas will also be at different temperatures as a result, so this changes how often you should use them. Infrared saunas have lower heat, around 49-60 degrees, and virtually no humidity, so you can use them more often and for longer periods.
Saunas like the Finnish variety and those with high humidity should be used less often and for shorter sessions, as they are a more intense experience. It is also easier to become dehydrated in these saunas, so drinking plenty of water should be part of your routine.
Related: Sauna Temperature Guide
Establishing a sauna routine
Before starting your sauna journey, it's important to make sure that you are well prepared, and that means being hydrated. Saunas make you sweat, so it's key to drink plenty of water before and after using the sauna to replace what you lose.
As a beginner, you should start slow and build up as your body gets used to the sauna environment. You don’t want to find yourself getting dizzy and fainting from the heat because you’ve pushed yourself too hard too quickly!
You should sit on the lower bench at first, where the heat and humidity are lowest. As you get more experienced, you can move onto a higher level to take advantage of the more intense heat.
Start with one to two 10-15-minute sessions a week and assess how that feels in your body. Once you are comfortable with this, you can increase to 3-4 times per week while still keeping sessions short. When you feel more experienced, you can start using the sauna every day and play with the amount of time you spend in there.
Benefiting From Regular Sauna Use
Depending on how long you spend in the sauna, it can aid muscle recovery, blood pressure, and cardiovascular health.
So how often should you use a sauna to maximise all these health benefits? Let’s take a look:
| Reason to Use the Sauna | How Often to Use Them |
|---|---|
| Muscle recovery | Daily after workouts |
| Stress relief | 2-3 times a week |
| Better sleep | 3-5 times a week |
| Cardiovascular health | 3-4 times a week |
Related: How Long Should You Stay in a Sauna To Get Health Benefits
The best time of day to use the sauna?
There are benefits to using the sauna at different times of day, so you can easily incorporate a sauna session into your day.
Using the sauna in the morning is a great way to energise yourself and aid your circulation. It's also good to use the sauna after a workout, no matter the time of day. An evening sauna is an excellent way to promote a good night's sleep.
Limiting Your Time in the Sauna
In most of the cases we have discussed so far, we have been referring to the average healthy individual and how often they can sauna safely, but what about those with health issues?
If you are pregnant, taking medications that can change your heart tolerance, like blood pressure treatments or diuretics, or if you have issues with your cardiovascular health or blood pressure, then you should consult a doctor before using the sauna.
You should never use a sauna after consuming alcohol or when you are sick, as this can have adverse effects on your health and cause you to feel worse or even feel faint.
The Final Verdict
On average, a healthy person can use a sauna between 2-4 times a week. However, in many cases, it can increase to daily use. This can vary from person to person, depending on experience and the individual's health.
If you want to learn more about the benefits and risks of using your sauna, check out our article below.
Related: Sauna Benefits and Risks: What Research Reveals
FAQs
Is it healthy to sauna every day?
In most cases, it is perfectly safe to use a sauna every day. You just need to take into consideration what kind of sauna you are using and what your tolerance is. You should limit daily sauna visits to 10- 15-minute sessions unless you are very experienced.
What toxins come out in a sauna?
While many think that saunas help you sweat out toxins like heavy metals and environmental chemicals, the reality is that only a tiny percentage will be released in your sweat. Your kidneys and liver handle most detoxification in your body.
Saunas are used to support sleep, stress relief, muscle recovery, and cardiovascular health rather than detoxing.
What happens after 20 minutes in the sauna?
At the 20-minute mark in the sauna, you can expect your heart rate to increase, which will in turn dilate your blood vessels. This increases circulation and aids with your cardiovascular health. This blood flow also helps aid muscle recovery after exercise, so you are not so sore the next day.
What are the negatives of a sauna?
The main two negatives of using a sauna are dehydration and lowered blood pressure. You will sweat profusely in the sauna, which can cause dehydration if you have not had enough water beforehand. This is why preparing before entering the sauna is so important.
While those with high blood pressure may benefit from lower blood pressure, this could negatively affect others and cause dizziness and lightheadedness. If this happens while you're using the sauna, consult a doctor as soon as possible for guidance.
Should you shower after using a sauna?
You should always shower after using the sauna. You'll be sweating a lot while you are in there, so it's a good idea to rinse off well before getting dressed. Showering will also lower your body temperature and close your pores.
Can you use a sauna naked?
This comes down to comfort levels and whether you are using a public or private sauna. If you are using a communal sauna, you should wear a towel just to prevent your sweat from dripping onto the benches. However, if you are using a sauna at home, feel free to get rid of the towel and take full advantage of the privacy to reap the sauna benefits.
Sources:
https://www.healthline.com/health/how-long-in-a-sauna
https://www.nm.org/healthbeat/healthy-tips/health-benefits-of-infrared-saunas-how-they-work
https://www.bbc.com/future/article/20250520-are-saunas-and-cold-plunges-good-for-your-health
https://www.youtube.com/watch?v=X65OkmWOKC4
https://www.mayoclinicproceedings.org/article/s0025-6196(18)30275-1/fulltext
