How long should you stay in the sauna?

Eight to twelve minutes per round works for most people. Why longer is not better, and how to tell when it is time to get out.

Most people stay in too long because they assume longer is better. It is not. A sauna round of 8 to 12 minutes gives you nearly all the benefits, and anything beyond that mostly costs you energy.

The guideline: 8 to 12 minutes

At 80 to 100°C, 8 to 12 minutes per round is right for most people. Your body is warmed through, you are sweating properly and your heart rate has risen without overloading you.

New to the sauna? Start with 5 to 8 minutes and build up slowly. Nobody wins a prize for sitting longest.

How to tell it is time to get out

Your body gives clear signals. Step out as soon as you notice any of these:

You feel dizzy or light-headed
You get a headache or throbbing temples
Your heart rate feels uncomfortably fast
You stop sweating while still feeling hot
You feel nauseous

That last point matters most. Sweating stopping while it is still hot means your body can no longer shed the heat. Get out immediately.

How many rounds?

Two to three rounds is a normal session. Between rounds you cool down and rest for 10 to 15 minutes so your heart rate settles before you start again. A full session comes to roughly an hour and a half.

More than three rounds rarely adds anything. It mostly makes you tired, and the risk of dehydration goes up.

Top bench or bottom bench?

The difference is bigger than people expect. High up in a sauna it can easily be 15 to 20 degrees hotter than down low. On the top bench, 8 minutes is often plenty. Lower down you can comfortably sit a bit longer.

In a sauna tent

The same guidelines apply in a MOOSSE sauna tent. It reaches up to 100°C after roughly 30 minutes of firing, so you are in the same temperature range as a traditional sauna. The difference is that the tent cools faster if you do not add wood, which makes the final round milder. Most people find that pleasant rather than a drawback.

Drink enough

You can easily lose half a litre to a full litre of fluid per session. Drink water or herbal tea between rounds, not just afterwards. Alcohol has no place in or around the sauna: it raises your heart rate and disrupts exactly the temperature regulation you need.

Unsure because of your health, for instance with cardiovascular problems, pregnancy or medication? Check with your doctor first.