Saunas have been used for centuries to promote relaxation and wellness. But with the rise of infrared saunas, many Americans are wondering: How long should you spend in a sauna? The answer depends on the type of sauna, as infrared saunas work differently than traditional steam or dry heat saunas.
Key Differences Between Infrared and Traditional Saunas
At Outexer, we specialize in innovative far infrared saunas designed for safe, everyday home use. Before we dive into how long you should use a sauna, it’s important to understand what makes infrared saunas unique:
- Lower Temperatures (120-150°F): Unlike traditional Finnish saunas (170-190°F), infrared saunas use secondary light waves from heating panels to directly heat the body, allowing you to enjoy a longer, more comfortable sauna experience.
- Deep Tissue Penetration: Infrared light, especially far infrared, penetrates deep into muscles and tissues, promoting detoxification and relaxation without overheating.
- Gentler on the Body: Since infrared saunas don’t overheat the air, people who have trouble with heat or humidity are often more tolerant.
Recommended Infrared Sauna Session Duration
Beginners
- It is recommended to start at a lower temperature (around 120°F) for 10-15 minutes.
- As your body adjusts, you can gradually increase the time.
Regular Users
- For most people, 15-30 minutes is ideal.
- Some experienced users extend the duration to 45 minutes, but staying hydrated is essential.
Athletes & Recovery
Studies show that 20-30 minutes of infrared sauna use after exercise can reduce muscle soreness and promote recovery (Journal of Clinical Medicine, 2018).
Why Infrared Saunas Allow Longer Sessions
- No Extreme Heat Stress – Unlike traditional saunas, infrared does not tax the cardiovascular system as much.
- Efficient Detoxification – Far infrared promotes sweating at a lower temperature, helping to flush out toxins and avoid dehydration.
- Better for Sensitive Individuals – People with heart or respiratory problems may be better suited to infrared (always check with your doctor first).
Safety Tips for Using an Infrared Sauna
- ✔ Hydrate before, during, and after your sauna session (replenish electrolytes if you sweat a lot).
- ✔ Listen to your body - get out if you feel dizzy, nauseous, or overly tired.
- ✔ Cool down gradually - avoid taking a cold shower right away.
Is Longer Always Better in a Sauna?
While infrared saunas allow for longer sessions than traditional saunas, 30 minutes is the optimal time for most people. Going beyond 45 minutes increases the risk of dehydration without significant additional benefits.
Try It Yourself
Want to experience the benefits of infrared heat therapy at home? Explore our collection of infrared saunas by Outexer--built for comfort, wellness, and long-term reliability.
Have you tried an infrared sauna? How long do you usually stay in one? Share your experience below!
Disclaimer: This article is for informational purposes only. Consult a healthcare provider before starting any sauna routine, especially if you have medical conditions.
