How Many Calories Can You Expect to Burn in an Infrared Sauna?

How Long Should You Stay in an Infrared Sauna?

Table of Contents

With their deep-penetrating heat, all types of infrared saunas soothe from the outside in, delivering relaxation, improved circulation, and detoxification benefits that rejuvenate both the body and mind.

But how long should you stay in an infrared sauna?

Ultimately, there’s no one-size-fits-all answer. The ideal sauna bathing practices for you will depend on your experience, health, heat preferences, and more. Let’s explore. 

General Recommended Infrared Sauna Session Duration

Heat has significant effects on the body: While it can relax sore muscles and improve blood flow, prolonged exposure to the high temperatures of infrared saunas—ranging from 68 to 149 degrees Fahrenheit—can lead to dehydration, dizziness, or overheating if proper precautions aren’t taken. Regular and mindful infrared sauna usage is key to achieving optimal results.

What's the Maximum Amount of Time I Can Spend in an Infrared Sauna?

As you acclimate to your infrared sauna, consider bathing for shorter sessions at first and gradually build your tolerance. 

For example, you may start with five-minute infrared sauna sessions for the first few days, and then increase to 10, 15, or 20 minutes. Generally, it’s advised to stay in a sauna for no more than 30 minutes and limit your sauna sessions to three to four times per week, maximum.1


Factors That Influence How Long You Should Stay in an Infrared Sauna

Everyone has a different level of heat tolerance—some can withstand high temperatures for long periods of time, while others may feel lightheaded or faint after only a few minutes in a hot room. 

Your tolerance will greatly depend on several factors.

Beginner vs. Experienced Users

Beginners may need to start with shorter sessions, around five to 15 minutes, and gradually build as their body acclimates to the heat. 

Experienced users often have a better understanding of their limits and may enjoy sessions lasting 20 to 30 minutes, maximizing their infrared sauna benefits.

Age and Health Conditions to Consider

Are infrared saunas safe? Infrared saunas are generally considered safe for most people, but they are not appropriate for everyone. Older adults, pregnant individuals, and those with certain medical conditions (such as cardiovascular issues or low blood pressure) should consult with a healthcare professional before sauna therapy and may require shorter, cooler sessions.

Ambient Temperature and Humidity in the Sauna

While infrared saunas operate at lower temperatures and humidity levels than traditional saunas, the ambient heat can still influence how long you can stay comfortable and safe. Learn more about infrared vs traditional saunas in our blog.

If you find yourself feeling uncomfortable when in a sauna session, step out and tune into your body before completing your session. You may want to turn down the temperature or drink a glass of cold water before resuming.

Hydration Level and Its Role in Safer Sessions

Proper hydration before, during, and after sauna use is critical to avoid dehydration, which can lead to2:

  • Overheating
  • Dizziness
  • Fatigue
  • Thirst 
  • Confusion

Drink plenty of water and listen to your body to determine when it’s time to step out.

Infrared Sauna

Best Practices for Infrared Sauna Use

When incorporating an infrared sauna into your wellness routine, it’s critical to prioritize safety and maximize benefits by following these guidelines.

Gradual Increase in Session Length

Begin with sessions lasting five to 15 minutes, especially if you’re new to infrared saunas. Over time, as your body adjusts to the heat, you can extend your sessions to 20 to 30 minutes based on your comfort and goals.

Monitoring Body Temperature and Heart Rate

Keep an eye on how your body responds during the session. Monitor your pulse with your finger or use a watch to keep track of your heart rate. 

If you begin to feel overheated, lightheaded, or experience an elevated heart rate, exit the sauna and allow your body time to cool down. Always prioritize comfort over pushing your limits during your infrared sauna experience.

How to Hydrate Before, During, and After a Session

Hydration is key to a safe sauna experience. 

Drink a glass of water before entering, sip on water during the session if needed, and replenish fluids afterward to avoid dehydration and support detoxification. Adding electrolytes can be beneficial after longer sessions, too.

Remember, you’ll want to replace all the fluids you sweat out during your session to maintain your hydration levels.

What to Wear and Bring for Comfortable Sauna Use

Wear minimal, loose-fitting clothing or a swimsuit, or simply bring a towel to sit on and wipe away sweat. Avoid wearing jewelry or accessories, as they may heat up and cause discomfort. 

Having an extra towel or a small water bottle on hand can also enhance your experience and help you feel comfortable throughout your session. Learn more about what to wear in infrared saunas in our blog.

Signs to Watch For: When to Exit the Sauna Early

Using an infrared sauna can be a rejuvenating experience, but it’s important to know when to cut your session short for your safety and well-being. 

Keep these signs and considerations in mind.

Signs of Overheating or Dehydration

If you experience dizziness, nausea, excessive sweating, rapid heartbeat, or a headache, it’s time to exit the sauna. These symptoms may indicate overheating or dehydration, which can escalate quickly if ignored.2

Recognizing When You’ve Reached Optimal Benefits

There’s no need to push beyond the point of comfort. If you feel relaxed, refreshed, and have achieved a good sweat, you’ve likely reaped the benefits of your session. Many wonder how long to see the benefits of infrared sauna use; for most, noticeable improvements can begin after just a few sessions, while long-term benefits come with consistent use. Overextending time in the sauna can lead to dehydration or discomfort.

When to Avoid Infrared Saunas Altogether

Some conditions and situations call for avoiding sauna use altogether.1 These include:

  • Pregnancy or breastfeeding, unless cleared by a healthcare provider
  • Cardiovascular issues, such as low blood pressure or a history of heart problems
  • Recent illness, fever, or feeling unwell
  • Certain medications that may interfere with your body’s ability to regulate temperature 

Discover the Benefits of Lifepro Infrared Saunas

When using an infrared sauna, you must prioritize your safety just as much as you do your relaxation. Acclimate your body slowly to the elevated temperatures, stay hydrated, and always consult with a healthcare provider if you’re uncertain whether you’re safe to incorporate infrared heat into your routine.

At Lifepro, we offer infrared sauna technologies, including sauna blankets and other personal saunas with adjustable temperatures, allowing you to personalize your experience for maximum comfort and effectiveness. Whether you’re looking to relax, detox, or enhance muscle recovery, our saunas provide a safe and customizable way to experience the numerous health benefits of infrared heat.

Shop our sauna treatments today.

 

Sources:

  1. Cleveland Clinic. Infrared Saunas: What They Do and 6 Health Benefits. https://health.clevelandclinic.org/infrared-sauna-benefits
  2. Mayo Clinic. Dehydration. https://www.mayoclinic.org/diseases-conditions/dehydration/symptoms-causes/syc-20354086 
Joel Gottehrer

AUTHOR

Joel Gottehrer

Joel Gottehrer is the Co-Founder of Lifepro Fitness and has dedicated his life to helping people transform theirs. With over 12 years of experience in the fitness industry as a personal trainer and owner of two personal training studios, Joel has a wealth of knowledge when it comes to helping transform lives. After suffering from physical injuries, Joel and his business partner, Abraham Brach, came together with a common goal to alleviate the pain caused by their injuries.

They continued to find themselves disappointed with the results stemming from various products promising to relieve their pain, and with that – Lifepro Fitness was born. Joel's mission is to have a positive impact on millions of lives with the Lifepro brand. Whether it's finding new and innovative ways to help people recover from injuries or developing products to improve overall wellness, Joel is always looking for ways to push the boundaries. Thanks to his commitment to help people live their lives free of pain, Lifepro has been able to do this for thousands of people since its founding in 2017.