Saunas are a fantastic addition to your wellness routine because they offer benefits like improved circulation, stress relief, and muscle recovery. However, ensuring that you understand the right time and temperature for your sauna sessions is vital to maximize benefits while staying safe. Below, we’re discussing a few important considerations for sauna time and temp to help you make the most of your sessions.
Optimal Sauna Temperature: Finding the Right Heat for You
The ideal sauna temperature varies depending on personal preference, the type of sauna, and your experience level. Traditional saunas typically range between 150- and 190-degrees Fahrenheit, while infrared saunas are lower, usually ranging from 120- to 140-degrees Fahrenheit.
It’s important for beginners to learn how long to use a sauna and aim for lower times and temps to allow their body to acclimate. It’s best to consider starting around 150 degrees Fahrenheit in a traditional sauna. Over time, you can gradually increase the temperature as your tolerance builds. Listen to your body—discomfort or overheating are signs to step out and adjust.
Duration in the Sauna: How Long Is Too Long?
The length of your sauna session is just as important as the temperature. Beginners should limit their sessions to 10 to 15 minutes, as this allows their body to adjust to the intense heat without overexerting it. For more experienced sauna users, durations of up to 20 to 30 minutes are generally safe, but sessions should never exceed 30 minutes in one sitting.
Precautions and Safety Tips for Sauna Use
Before stepping into a sauna, take a few precautions to prioritize your safety. Stay hydrated by drinking water before and after your session.
Entering a sauna dehydrated can amplify the effects of heat and lead to dizziness or fatigue. Avoid alcohol or heavy meals prior to use, as these may interfere with your body’s natural ability to regulate heat.
How To Cool Down After a Sauna Session
Cooling down after a sauna session is a critical part of the experience. Sudden exposure to intense cold, such as an ice bath, can be stimulating, but easing back into normal temperatures is safer for beginners or those unaccustomed to extreme temperature changes.
Rest outside the sauna for at least five to ten minutes to allow your body temperature to normalize. Rehydrate with water or electrolyte drinks to replenish what you lost in sweat. Using a cool shower instead of a cold plunge can gradually balance your body temperature while still leaving you refreshed.
When done correctly, sauna use can unlock numerous physical and mental health benefits. Start with a moderate temperature and limit your sessions as your body adjusts to the heat. Keep these considerations in mind when using your sauna so that the time and temp serve you and your well-being best.
