How Long to Stay in Infrared Sauna

February 09, 2025By Andrew Salmen

From detoxification to stress relief, weight loss, and more, an infrared sauna can work wonders in any self-care regimen. It’s a versatile investment in your home, health, and happiness. But all these benefits are contingent on understanding how long to stay in infrared sauna.

Too short an infrared sauna duration and you’re not going to be working up deep enough a sweat to make an impact. But can you overdo an infrared sauna? Absolutely, and this is a very real concern given the risks of heat exhaustion and dehydration.

So how long should you stay in an infrared sauna? We’re here to help you perfect your timing to make the most of every session. Beginners should start at the lower end of the spectrum with a 10-20 minute session, but those with more experience can indulge for as long as 45 minutes.

Learn more about how long to see benefits of infrared sauna below, and remember that if you don’t already have one, Elite Vitality makes it easier and more affordable than ever to buy infrared saunas for sale online from the most trusted brands in the industry!

Can You Overdo an Infrared Sauna?

They say too much of a good thing can be harmful to you, so can you overdo an infrared sauna? Unfortunately, this is more common than most realize.

Newcomers assume that since an infrared sauna operates at a lower temperature than traditional types of sauna heaters they can dramatically extend their sessions without consequence.

But remember, this style penetrates deeper into the body’s tissues so lower temperatures (typically between 120°F to 150°F) can actually feel just as intense, if not more so. Too long an infrared sauna duration can lead to:

Dehydration: Watch out for symptoms like dry mouth, dizziness, headache, and darker urine. Even though you may not feel excessively sweaty, infrared saunas cause fluid loss just like their traditional counterparts.
Overheating (Heat Exhaustion): Fatigue, nausea, rapid heartbeat, and confusion are telltale signs your body is having trouble regulating its temperature.
Low Blood Pressure (Hypotension): Prolonged heat exposure can cause your blood vessels to dilate excessively, leading to lightheadedness or fainting when standing up.

Some even report skin irritation, dryness, or heat rashes from staying in the infrared sauna too long. The issues we mentioned above can spiral into something more serious like heatstroke, which is rare but serious.

Don’t worry, these problems can all be avoided by understanding how long to stay in infrared sauna. So, let’s look at the factors impacting how long an infrared sauna duration you should start with.

Factors Impacting the Infrared Sauna Duration

We mentioned from the start there’s no one-size-fits-all answer to the question, how long should you stay in an infrared sauna? It’s entirely dependent on your goals, tolerance to heat, experience with sauna therapy, and a few other factors. Here’s what you need to account for:

Fitness Level: People who are physically active and accustomed to heat exposure (through exercise or regular sauna use) often tolerate longer sessions.
Medical Conditions: Individuals with cardiovascular issues, low blood pressure, or respiratory conditions should consult a doctor before extended sessions. Conditions like multiple sclerosis, heat sensitivity disorders, or recent illnesses may limit safe sauna time.
Age: Older adults and young children have a reduced ability to regulate body temperature, necessitating shorter durations.
Experience Level: New users should start with shorter sessions and gradually increase as they get accustomed to how the heat affects them. Those who have used other forms of sauna therapy in the past can start with a longer duration from the get-go.
Temperature Settings: If you’re setting your IR sauna to a more moderate range like 100°F-120°F you can (and should) stay in much longer since the heat is much milder. But at temperatures between 130°F-150°F you’ll need to be more cautious about duration.
Hydration and Electrolyte Balance: Entering the sauna already somewhat dehydrated reduces how long your body can safely handle heat stress. This is a common mistake we see people make after engaging in strenuous exercise before the sauna. Your electrolyte balance may already be compromised.
Intended Health Goals: The infrared sauna can work for so many different health goals, and the optimal infrared sauna duration for detoxification will be longer than for basic relaxation and stress relief. We’ll share goal-specific guidelines in a moment.
Humidity Levels: Although infrared saunas are typically dry, any added humidity increases the perception of heat, potentially reducing session duration.

All that being said, how long should you stay in an infrared sauna? Let’s take a look at some recommendations for various scenarios below.

How Long Should You Stay in an Infrared Sauna?

A general guideline of 10-45 minutes is typically suggested for the infrared sauna duration - but that’s fairly vague. There’s a massive difference between a 10-minute session and a 45-minute session.

So, how long should YOU stay in an infrared sauna? We’ll break it down based on experience level and intended goals below.

Beginners: 10-20 Minutes

Start with 10-15 minutes at a moderate temperature (around 110°F-120°F) so your body can acclimate to the heat without it getting too overwhelming on your system.

Gradually work up to 20 minutes over several sessions if you feel comfortable. Eventually, you’ll be able to push the limits a bit further as an experienced level.

Experienced Users: 30-45 Minutes

Those who use an infrared sauna regularly can supercharge detoxification, circulation, and muscle recovery with a 30-45 minute session at a higher temperature (130°F-150°F).

Just be careful as you start working your duration higher and higher. Monitor hydration and listen to your body. Don’t be a hero - end your session early if you start feeling lightheaded or fatigued.

Recommended Infrared Sauna Duration for Different Goals

If you’re trying to achieve something very specific through infrared sauna usage then you can tailor your duration accordingly. Here are some common recommendations for how long to stay in infrared sauna for various purposes:

Detoxification (30-45 Minutes): Sweating is how your body detoxes through an infrared sauna. If this is your goal, longer sessions of 30-45 minutes at a higher temperature (130°F-150°F) are beneficial. Just be sure to replenish fluids and electrolytes afterward.
Relaxation & Stress Relief (20-30 Minutes): Infrared sauna therapy is our favorite way to unwind and melt away stress. Aim for more moderate durations and temperature settings. 110°F-125°F can be more meditative and calming without excessive sweating.
Weight Loss & Metabolism Boost (30-45 Minutes): These saunas can increase heart rate and calorie burn, mimicking the effects of mild exercise. A 30-45 minute session at 130°F-150°F is a good starting point for more advanced users.
Pain Relief & Recovery (25-40 Minutes): Infrared heat helps relieve muscle and joint pain through enhanced circulation and reduced inflammation. Aim for 25-40 minutes at 125°F-135°F combined with proper hydration and stretching for faster recovery.

The key takeaway from this guide is to always listen to your body and adjust as needed. Exit the sauna and start hydrating the moment you feel dizzy, excessively fatigued, or unwell.

Because at the end of the day, it’s better to sell the benefits of sauna therapy short than end up doing more harm than good and putting your health at risk. You can always build up slowly and gradually next time!

How Long to See Benefits of Infrared Sauna

You know how long to stay in infrared sauna but maybe you’re still curious about how long to see benefits of infrared sauna. There’s so much hype about this form of self-care, but don’t expect to notice a difference overnight. Consistency is the name of the game here.

Similar to finding the optimal infrared sauna duration, the timeline to benefits is multifaceted. Factors include the specific goals you’re seeking, frequency of use, and personal factors like age, fitness level, and overall wellness.

Some effects like stress relief and relaxation, better sleep, and even temporary pain relief can be felt in just the first session. On the other hand, enhanced circulation, skin health, and detoxification could take a few weeks of regular use to notice an impact.

The real benefits of long term sauna use, though, come from months of repeated use. These include chronic pain management and inflammation reduction, immune system support, weight management, and more.

While optimizing your time in the infrared sauna is a good starting point, there are a few other things you can do to make the most of each session and harness the full potential of sauna:

Stay Hydrated: Dehydration limits the benefits of sauna therapy. Drink plenty of water before entering, sip during your session if needed, and replenish fluids afterward. Don’t forget the electrolytes!
Incorporate Stretching Post-Sauna: Muscles are warm and pliable after a session, so this is the perfect time for gentle stretching to improve flexibility and support recovery.
Optimize Your Pre-Sauna Routine: Light physical activity before your session can elevate your heart rate, enhancing circulation and sweat response once you’re in the sauna.
Mind Your Nutrition: A balanced diet rich in antioxidants supports detoxification. Eating light, nutrient-dense foods before and after your sauna session improves your body’s response to heat stress.
Dry Brushing Before Entry: This technique can stimulate lymphatic flow and encourage better circulation, making the IR sauna more effective.
Cool Down Gradually: Allow your body to return to its normal temperature slowly after your session. A cool (not cold) shower can help regulate circulation without shocking the system.
Create a Relaxing Environment: Dim lighting, calming music, or guided meditation can supercharge the stress-relief benefits of your session, making it a holistic self-care practice.

Armed with these tips and our guidelines on how long to stay in infrared sauna you’re ready to take the next step in your sauna journey. Keep a simple log of your sessions, noting how you feel afterward.

Then, continue to push the limits and discover firsthand what a difference this form of therapy can make in your health and happiness!

Final Words on How Long to Stay in Infrared Sauna

So, how long should you stay in an infrared sauna? Hopefully, this guide has left you with a clear, confident understanding of the best practices for infrared sauna duration. It’s a bit of a moving target at somewhere between 10-45 minutes.

Always start low and slow. You can work your session duration up over time as you get a better understanding of how the heat affects you. Stay vigilant of any warning signs you're overdoing it, too.

Our blog has additional resources on topics like how to use a sauna, infrared vs steam sauna, and more. But at this point, it’s time to jumpstart your wellness journey now that you know how long to stay in infrared sauna.

Better yet, take the next step towards harnessing all the power sauna therapy has to offer here at Elite Vitality. We’ve curated a collection from the most trusted manufacturers in the industry, backed by world-class customer service and hassle-free financing. Narrow your search below:

Discover your perfect sauna session with Elite Vitality. Shop the most trusted infrared saunas today or get in touch for one-on-one support every step of the way!