Whether it’s post-workout or as part of a spa day, a sauna session can relax and enhance wellness. The ultimate passive aerobic exercise, sauna time can increase heart rate, body temperature, and cardiac output and provide benefits similar to moderate exercise–all by sitting in the heat and trying not to make eye contact with the stranger across the way.

But how long should you stay in a sauna? This depends on the type of sauna, its temperature, your fitness levels, overall health, and how well hydrated you are. Take it easy and know your limits, suggest the experts.

Sauna Benefits

A sauna can be a treat for those that love the heat and a challenging endurance test for those that don’t. “In my experience, the benefits of the traditional Finnish sauna are profound,” says Michal Cohen-Sagi, founder of longevity and biohacking circuit Vidavii. “It’s one of the simplest and most powerful longevity practices that is deeply rooted in ancient tradition and easily accessible in the modern day. Regular sauna use can improve circulation and strengthen cardiovascular function. Some suggest that it can even help with reducing the risk of Alzheimer’s.”

A contrast therapy session is a great way to make the most of a sauna session in short bursts. “Contrast therapy is a combination of hot and cold exposure, whereby you might move from a sauna into a cryotherapy chamber or a cold plunge,” says Cohen-Sagi. “This intense shift in temperature trains your blood vessels to contract and dilate efficiently, boosting circulation, reducing inflammation, and improving resilience. It’s an incredible way to wake up the body’s natural healing systems and brain clarity and a kind of a reset.”

Fitness Levels and Sauna Use

How long you spend in a sauna, or any kind of hot or cold therapy, depends on your fitness level and your overall health. “The fitter you are—and that doesn’t just mean strength—you will likely be able to better handle the heat,” says Puck Alkemade, a researcher and physiologist with CORE, who has developed an innovative thermal performance monitor.

A study at the Journal of Science and Medicine in Sport suggests that taking regular saunas can also help to improve fitness. “This particular study examined how sauna bathing after exercise affects endurance performance in male distance runners,” says Alkemade.

“Over a three-week period, participants who used the sauna post-training saw significant improvements in their running performance, including increased time to exhaustion and enhanced blood volume, suggesting a beneficial adaptation for endurance athletes. Genetics may play a role in how one tolerates heat, but as humans we have an ability to adapt to our environment. If we are exposed to the heat more often, we will be able to endure it for longer.”

Like cold plunging, sauna use isn’t suitable for everyone, however. If you have any heart, kidney, blood pressure, or respiratory concerns or are pregnant, you should avoid the sauna, for example. If you are unsure, you should always consult your doctor before use. And regardless of your level of sauna experience, if you feel lightheaded, nauseous, or uncomfortable in any way, you must leave the sauna immediately to avoid overheating or dehydration.

Traditional Sauna Vs. Infrared Sauna

How long you spend in a sauna also depends on what type of sauna you have, be it a traditional dry sauna, infrared sauna, or perhaps a steam sauna. The temperature of your sauna also matters, as the higher the temperature or humidity, the less time you can safely stay inside.

The two most popular sauna options include the traditional Finnish-style dry sauna that functions on high heat with low humidity at around 160 to 200 degrees Fahrenheit (70 to 100 Celsius). A typical session can last around eight to 10 minutes and is widely recommended three to four times a week for general health and relaxation. Pure Saunas suggests capping your sauna session at 20 minutes. Longer than that can lead to dehydration or overheating.

Meanwhile, an infrared sauna uses infrared light to heat the body at lower temperatures between 120 and 150 Fahrenheit (50-65 C). As the heat feels milder, Pure Saunas suggest a time range between 20 and 30 minutes. While experienced sauna users may be able to go to 30 minutes, it’s safer to keep to sessions under 20 minutes.

The Benefits of Heat and Movement

Aside from counting down the minutes on the sand timer, there’s another way to “be” while in a sauna. Space may limit you, but gentle intentional stretching in the sauna not only feels great but can be beneficial. A study by Harvard Medical School found that a hot yoga flow may even ease depression, for example, which is an indication of how well heat and movement go together.

“Learning to move and breathe calmly in heat teaches you to self-regulate and to stay centered when things feel intense,” says Nick Higgins from Hotpod Yoga. “It also elevates the heart rate and circulation, giving a gentle cardiovascular boost even during slower, more mindful flows. Whether you’re flowing through yoga or sitting, that mindful relationship with heat can be both grounding and transformative. Warmth encourages muscles to soften and lengthen, supporting flexibility and joint mobility while reducing the risk of strain.”

Your fellow sauna buddies may not appreciate you attempting a full-on sun salutation in such a tight space, but there are a few subtle yoga poses you can try.

“Certain stretches feel more accessible when the muscles are warm and supple, such as hip openers like Pigeon Pose, gentle backbends like Cobra or Bridge, and hamstring stretches like Forward Fold,” says Higgins. “The heat helps you ease deeper into those postures with control rather than force, which is key to safe, sustainable flexibility.”