Last reviewed 23 October 2026
There’s no single right answer, but most people do well with rounds of about 8 to 15 minutes, with a cool-down in between. If you’re new to saunas, start with 5 to 10 minutes.
A typical round
- Warm up in the sauna for 8–15 minutes, or less if you’re new. Sit lower down, where it’s cooler, if you need to.
- Cool down for a few minutes: a cold shower, a cold plunge, a sea swim, or just fresh air.
- Rest for 5–10 minutes. Drink some water.
- Repeat two or three times.
Listen to your body rather than the clock. It’s normal to feel very warm; it isn’t normal to feel dizzy, sick, faint or to get a headache. If you do, leave, cool down slowly, sit down and drink water.
How long is a public sauna session?
Most public and community saunas sell a time slot rather than unlimited use. In the saunas we list, sessions are most often 45 to 60 minutes, enough for two or three rounds with breaks. Some are as short as 30 minutes and a few run to two hours. Infrared saunas usually sell shorter slots of 30 to 45 minutes. Each venue page on Sauna Local shows the session length where the venue publishes it, and the price per hour, so you can compare.
Infrared and steam
- Infrared saunas run cooler, so a single session of 20–40 minutes is common.
- Steam rooms feel intense because of the humidity. 5–15 minutes at a time is plenty for most people.
When to take extra care
Check with your GP before using a sauna if you’re pregnant, have a heart condition, high or low blood pressure, or take medication that affects your heart rate or sweating. Don’t use a sauna after drinking alcohol, and don’t go in if you feel unwell.
Children can use some saunas with an adult, for shorter times and at lower benches. Check the venue’s rules: many public saunas set a minimum age.