Saunas have a way of drawing you in with their warm, inviting atmosphere and endless benefits. It’s no surprise so many people rave about the experience. Aside from relaxation, saunas offer a range of perks, like improving circulation, helping your body detox through sweat, and even leaving your skin looking refreshed and radiant.
For beginners, though, the excitement of trying a sauna often comes with one big question—how long should you stay inside? The good news is that you don’t need to be a sauna expert to enjoy its benefits safely. Starting slowly and tuning into your body’s signals are key. Your first session doesn’t have to be long to leave you feeling like a whole new person.
If you’ve been curious about what to expect or looking for tips to make your first sauna visit a positive one, this guide will get you off to the perfect start. With the right preparation and pacing, that steamy escape can become one of your favorite ways to relax, recharge, and feel downright amazing.
Safety Precautions for Beginners
You can easily enjoy a relaxing—and safe—time in the sauna by reviewing this checklist first.
Consult a Doctor First
Before you start using a sauna as part of your wellness routine, talk to your primary care doctor. This is especially important if you already have health conditions like heart issues, high blood pressure, or respiratory challenges. Certain situations, such as pregnancy or a tendency to become dehydrated easily, may also make sauna sessions risky.
Stay Hydrated
The heat of an 8-person portable sauna tent causes your body to sweat heavily, which means you’ll lose fluids quickly. Drinking plenty of water before, during, and after your session will help replace what you’ve lost. Skip beverages like coffee, tea, or alcohol, as they tend to dehydrate you further.
Dress Appropriately
What you wear (or don’t wear) plays a role in how comfortable and safe you’ll feel in a sauna. Many prefer using a towel to sit on and staying minimally dressed, which helps your body cool off more efficiently. Avoid any jewelry, especially if it’s made of metal, as it can get extremely hot and potentially burn your skin.
Listen to Your Body
Paying attention to how you feel during a sauna session is always a good idea. If dizziness, lightheadedness, or nausea crops up, it’s your body’s way of signaling that you need to step out. If you feel unwell, leave the sauna immediately and allow yourself to cool down.
Recommended Sauna Duration for Beginners
You might notice your more experienced friends spending lots of time in the sauna, but don’t feel like you need to compete with them.
Start With Short Sessions
Beginners don’t need to go for a marathon in the sauna to see the benefits. Short sessions of about five to 10 minutes are all it takes to get started. This gives your body a chance to adjust to the heat without feeling overwhelmed. After a few sessions, you’ll likely start to feel more comfortable and can increase your time gradually.
Build Up to a Safe Limit
Once you’ve tried the sauna a few times and feel comfortable, you can think about extending your time. Most experienced users stick to 15 to 20 minutes per session, and this can be a good goal to aim for. Staying longer than 20 minutes, even for those used to saunas, isn’t the best idea, as it increases the risk of overheating.
Take Breaks
Break up your sauna session into smaller intervals to enhance the experience. For example, spend five to 10 minutes inside, then step out for a quick cool-down before heading back in. Cooling off in between sessions gives your body a chance to recover and keeps you feeling fresh. Rehydrating during these breaks can also help replenish the fluids you lose while sweating.
Tips for Maximizing the Sauna Experience
Even if you’re only spending a couple minutes at a time inside the sauna, you can reap plenty of rewards by using these strategies.
Prepare Before Your Session
Eat a light meal before your sauna time to keep you energized, but steer clear of heavy or greasy foods that might make you feel sluggish. Bring along water, a towel to sit on, and some flip-flops to make sure you’re comfortable and ready. Little details like preparation can help you feel fully present, letting you soak in all the benefits the sauna offers.
Pair Saunas with Other Wellness Practices
Adding a few calming or mindful activities to your sauna routine can elevate it into a full wellness experience. Gentle stretches, meditation, or taking a few deep breaths are great ways to relax deeper. Essential oil blends or aromatherapy can transform the space into your personal spa haven.
Cool Down Properly
How you leave a sauna session matters just as much as how you enter. Rushing to lower your body temperature with an ice-cold shower can feel shocking and even uncomfortable for your body. Instead, take a moment to breathe and settle. A warm or lukewarm shower can help you cool off gradually, and you can finish with cooler water once your heart rate slows.
Be Consistent
Making sauna time a regular part of your routine could help you see more noticeable benefits over time. Aim for two to three sessions per week; this routine works well for many beginners. Along the way, you’ll likely notice an improved ability to stay longer and feel more comfortable in the heat. Consistency helps your body adapt while turning the sauna into a reliable space for relaxation and recovery.
Get Started Today!
The heat of a sauna, the calm surroundings, and the sweat are all part of a unique ritual that nurtures both body and mind. For many beginners, that first step into the steamy environment can lead to a lifelong love of this practice. How long you stay in a sauna depends on your comfort levels; listen to your body to enhance your time inside.
The best part about saunas is how adaptable they are to fit your needs. Want a moment of stillness to clear your mind? Looking for a way to ease those sore muscles after a workout? Whatever you’re seeking, the beauty of a sauna is that it gently guides your body to reset, recharge, and recover.
Starting anything new can feel like stepping into uncharted territory, but saunas invite you to move at your own pace. There are no rules about how you have to feel or what your experience should look like. It’s your time to simply relax and be present.
