If you are stepping into the gentle, warming glow of an infrared sauna for the first time, or maybe you are trying to optimize your current routine, one question stands out above the rest: How Long to Stay in an Infrared Sauna?
Unlike traditional saunas that blast your whole body with intense heat, infrared saunas use light to directly heat your body. This means that you can stay for longer and sweat more profusely at lower temperatures.
But knowing How Long to Stay in an Infrared Sauna is the secret to unlocking all the maximum benefits without getting dehydrated or overheating.
The general consensus amongst health experts is that a session should last between 20 and 45 mins. However, the optimum duration varies greatly based on your experience level, tolerance to the heat and your particular health goals.
Whether you are a beginner or a seasoned user, it is important to find your sweet spot to ensure safety and efficacy.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult your physician before using an infrared sauna, especially if you are pregnant, have a heart condition, have medical implants, or are taking medication. If you feel dizzy, nauseous, or unwell during a session, exit immediately.
Key Takeaways
- Start Slow: For beginners, it is recommended to start with 10 to 15 minutes for the first few sessions to give the body time to acclimate.
- The Sweet Spot: For most experienced users, the optimal time period is 30 to 45 minutes in order to gain the biggest benefits for detoxification and relaxation.
- Listen to Your Body: If you feel lightheaded, dizzy, or feel nauseous, get out of there, no matter how long you’ve been in.
- Hydration is Key: Drink water before, during, and after your session to replace lost fluids.
- Consistency Matters: Regular sessions (3-4 times a week) may be better than one marathon session.
What Is an Infrared Sauna?
Before getting too far into the times, it’s helpful to understand why this type of sauna is different from the steam rooms or dry saunas you may be accustomed to attending
Traditional saunas use heat to warm up the air, which in turn warms up your body. They typically operate at 150°F to 190°F (65°C – 88°C). For example, because the air is so hot, most people can tolerate only 10 to 15 minutes before becoming dizzy or uncomfortable.
Infrared saunas, on the other hand, use infrared lamps (electromagnetic radiation) for warming your body directly. About 80% of the heat goes directly through your tissues to heat you up from
the core out. This means there is much lower air temperature (usually 120°F – 140°F), allowing the environment to be more comfortable and breathable where you can stay longer and sweat more heavily.
How Long Should You Stay With Experience?
There is no one answer to the question of how long should infrared sauna session for everyone. It is highly individual. Here is a breakdown based on the level of user experience to help you determine how long to sit in infrared sauna safely.
1. Beginners: Developing Tolerance
If you are asking, “how long stay infrared sauna beginners?”. the answer is patience. Your body has to figure out how it is going to thermoregulate in this new environment.
- First Session: Keep your time down to 10-15 minutes.
- First Week: Gradually increase the time spent by 5 minutes per session
- Goal: Work your way up to 20 minutes for the first two weeks.
2. Intermediate Users: The Maintenance Stage
Once you have acclimated, you can begin to investigate how long should you stay in an infrared sauna to get the benefits associated with muscle recovery and circulation.
- Duration: 20–30 minutes.
- Frequency: 3 to 4 times per week.
3. Advanced Users: Detox Maximum
For those wondering “how long is too long in an infrared sauna?” advanced users often drive the boundaries to maximize heavy metal detoxification and cardiovascular health.
- Duration: 30–45 minutes.
- Note: Staying for more than 45 minutes rarely provides more benefits and can increase the risk of dehydration and electrolyte imbalance.
Duration Recommendation Table
| Experience Level | Recommended Duration | Frequency | Temperature Range |
|---|---|---|---|
| Beginner | 10–15 Minutes | 1-2 times/week | 115°F – 125°F |
| Intermediate | 20–30 Minutes | 3-4 times/week | 125°F – 135°F |
| Advanced | 30–45 Minutes | 4-5 times/week | 135°F – 145°F |
Best Temperature for Safe Infrared Sauna Sessions
The amount of time you spend is directly related to the temperature. If you crank the heat to 150°F, you won’t last 45 minutes. If you want a kind of sweat that lasts a long time and is deep, then keep the air temperature moderate.
- The Sweet Spot: 120°F to 130°F (49°C – 54°C).
- For Detox Lower temp (115degF – 120degF) for longer period of time (40+ mins) is often believed to mobilize the toxins which are in the fat better.
- For Cardio/Heart Health: You can get a little hotter (135°F – 145°F) for less time to get your heart rate up.
Note: Don’t be duped by the number on the thermostat. Because the infrared penetrates deeply, a 120F infrared session will often feel hotter than 140F traditional sauna
How Long to Sit in an Infrared Sauna to Lose Weight?
Let’s answer the burning question: How long to stay in infrared sauna for weight loss?
First, a reality check. Sitting in a sauna is not an alternative to diet and exercise. However, it can be a great tool to help you achieve your goals. During a session, your heart rate rises and your body attempts to cool itself off.
- Calorie Burn – Research indicates that a 30-40 minute session can burn about 200 to 600 calories (depending on individual and heat intensity).
- Water Weight: This is immediately lost and will return when you are rehydrated.
- The Strategy: To support weight loss, getting in the 30-45 minute range at a moderate temperature would be great. This keeps the heart rate elevated but not so high as to overstress the body as you would during mild cardio.
Important: If you stay longer solely to burn more calories, you risk dehydration. Always prioritize rehydration over the duration of the session.
Is It Safe to Stay Too Long?
Well, yes, it is possible to overdo it. While infrared saunas are safe for healthy people in general, staying in for too long can result in:
- Dehydration: Even if you don’t feel thirsty, you are losing lots of fluids and electrolytes.
- Heat Exhaustion: Symptoms include, Dizziness, nausea, headache and rapid heartbeat. If you get these feelings, get out immediately
- Hypotension: The blood vessels widen as a result of the heat. Standing up too soon after a Sudden drop in blood pressure resulting in fainting can occur when a person has a long session.
Who Should Avoid or Limit Use?
- Pregnant Women: It is generally recommended that you do not raise your core body temperature too high during pregnancy.
- People with Heart Conditions: If you have suffered from a heart attack or have unstable angina consult a doctor first.
- Those with Implants: Metal pins, rods or artificial joints are usually not a problem with infrared (unlike microwaves) but always check with your doctor.
- Alcohol: Never use a sauna when you are under the influence of alcohol. It drastically increases the risk of heat shock and arrhythmia;
What to Do Before and After Your Session
To make the most out of your time in the sauna and to stay safe, follow this routine:
Before the Sauna
- Hydrate: Drink a glass of water 30 minutes before going in. Adding a pinch of sea salt or an electrolyte tablet helps.
- Avoid Heavy Meals: Do not eat a large meal right before; your body diverts blood flow to your skin to cool you down – this can hamper digestion
- Skin Prep: Dry skin encourages sweating. Do not apply lotions or oils before going in as they can clog pores and block the infra-red absorption.
After the Sauna
- Cool Down: Allow your body to cool down naturally for 5-10 minutes. Take a lukewarm or cool shower to rinse off the sweat (the sweat contains toxins that you don’t want reabsorbing into your pores).
- Replenish: You need to drink plenty of water. Again, here electrolytes are important.
- Rest: Don’t jump straight into high intensity work. Give your body some time to rest and return to homeostasis.
How Long to Wait To Shower After Infrared Sauna?
This is a debated topic. If you would like to follow up on sweating out toxins, which continues for another 10-15 minutes after leaving the sauna, wait until you are completely cooled down to take a shower. However, if you want to shut your pores and wash off the toxins released on the skin’s surface, you can shower immediately using lukewarm water.
Best practice: Take a cool down for 10 minutes then take a warm shower (not freezing cold, which can be a shock to the system).
You May Also Like To Read:
FAQs
How often should you use the infrared sauna?
For general health 3-4 times a week is ideal. If you are dealing with a specific condition or recovering from heavy athletic training, you may want to use it on a daily basis, but be sure to keep sessions shorter.
Can you go in an infrared sauna every day?
Yes, many people use it daily. However if you are tired or feel like you are not tolerating the heat, rest for a day.
How many minutes at infrared sauna to burn fat?
You want to aim for at least 30 to 40 minutes to have the heart rate up in the “fat burning zone” as you would on a brisk walk.
Is infrared sauna safe during pregnancy?
You should consult your doctor. generally, pregnant women are advised to not raise their core body temperature too high, and especially during the first trimester. Many medical professionals advise not to visit a sauna at all during pregnancy.
What does infrared sauna do to you, that a traditional sauna doesn’t?
Because it heats your body directly instead of the air it causes a deeper sweat at a lower temperature, which may be more tolerable for people who aren’t willing to go through the steps of sweating their pants off in a steam room.
What to do before infrared sauna to get maximum results?
Drink electrolytes! Since you will lose minerals through sweat it can be helpful to add a pinch of sea salt or an electrolyte powder to your pre session water to avoid headaches and tiredness.
Final Thoughts
Finding the answer to how long should you stay in an infrared sauna is a journey to go through on a personal level. While the guidelines recommend 20 to 45 minutes, the real “perfect time” is something that leaves you feeling rejuvenated and healthy without causing strain.
Be patient, listen to your body and don’t miss days. Whether you are looking for an infrared sauna near me or installing a unit in your home, respect the heat, stay hydrated and enjoy the warmth.
If you are still not exactly sure how long is too long to stay in an infrared sauna for your individual health profile, a brief consultation with your healthcare provider should provide you peace of mind. Happy sweating
