How Long Should You Stay in a Sauna?

How long should you stay in a sauna? For most healthy adults, a sauna session does not need to be long to feel worthwhile. New guests can start with 5–10 minutes. Many regular sauna users choose 10–20 minutes, depending on the temperature, their experience, and how they feel that day.

How long should a beginner stay in a sauna?

Five to 10 minutes is a sensible first session. This gives you time to notice how your body responds to the heat without treating the visit as an endurance test. If you feel comfortable, you can work toward 10–15 minutes on later visits.

There is no prize for staying until the timer ends. Leave sooner if the heat feels too intense. A controlled, repeatable session is more useful than forcing a longer one.

Does sauna type change the recommended time?

It can. A traditional sauna heats the air and usually feels hotter. An infrared sauna uses infrared energy to warm the body and commonly operates at a lower air temperature. The two experiences can feel different even when the session lengths are similar.

At OLA, traditional sauna temperatures are commonly within 175–198°F, while infrared rooms generally operate around 140–175°F. Use time and temperature together: a hotter session may call for less time, and a lower-temperature session may feel comfortable for longer. Your comfort and response matter more than comparing timers.

Should you take more than one sauna round?

Some guests prefer one sauna session. Others cool down, rest, and return for another short round. Beginners can start with one round. If you choose another, cool down fully and drink water before you return to the heat.

More rounds are not automatically better. Your total heat exposure increases with each round, so keep the full session in mind rather than evaluating each round on its own.

What happens during a sauna session?

As the body warms, skin blood flow and sweating increase. Heart rate can also rise. These normal heat responses are why hydration, a gradual start, and a cool-down period are important.

Many people use sauna time to relax after a demanding day or workout. Research has examined links between regular sauna bathing and cardiovascular health, but much of the long-term evidence is observational. Sauna should be part of a broader wellness routine, not presented as a cure or a replacement for medical care.

How should you prepare for a sauna?

• Begin well hydrated and bring water for afterward.
• Avoid alcohol and intoxicating substances before the session.
• Avoid entering immediately after a very large or heavy meal.
• Sit where the heat feels manageable and move carefully when you stand.
• Plan time to cool down and rehydrate before driving or exercising.

Can you sauna and cold plunge in the same visit?

Yes. Alternating controlled heat and cold exposure is commonly called contrast therapy. A simple first visit can include 5–10 minutes in the sauna, a short transition, and 30–60 seconds in a cold plunge. One round is enough for a beginner.

Move slowly between rooms and keep your head above water in the plunge. If either phase feels overwhelming, stop and rest. Read our beginner cold plunge guide before your first hot-to-cold session.

Plan your sauna visit at OLA in Brick, NJ

OLA offers communal traditional sauna sessions and private traditional and infrared sauna options in Brick, New Jersey. First-time guests can review our sauna and cold plunge FAQs, compare the sauna experiences, and view session and package pricing before visiting.