How often should you use a sauna?

Saunas have been a staple of many different cultures around the world, and they have been adopted and adapted as time has gone on. But how often should you step into a sauna to make the most of its benefits?

How Often Should You Use a Sauna?

Frequency Recommendations Based on Goals

• General Relaxation and Stress Relief:
To start a habit of using your sauna, try to get in at least 1-2 times a week. Then you'll be able to see how the sauna is affecting you and either add more days per week or take longer sessions as needed. Some sauna goers stick to once or twice a week because that's where they find the most relaxation, while others can only manage once or twice a week simply because they're busy.
• Enhanced Recovery from Physical Activity:
For athletes and people focused on recovery, 3-4 times a week seems to be the sweet spot. It's the perfect step up for people who are already used to a sauna and want to start getting more consistent sessions. We also consider this a stepping stone for those working up to a daily sauna.
• Daily Sauna: We strongly advise that only seasoned sauna goers do a daily session. To do a daily session, you need to listen to your body the entire time. Try a 10 to 15 minute session daily and see how your body responds; be sure to stay hydrated the entire time.

Factors to Consider

Type of Sauna


Humidity greatly increases the felt temperature of a sauna, so it can affect the number of sessions you can actually take in a week. Here are some suggested sessions per week, adjusted for each type of sauna:

• Traditional Sauna: Traditional saunas start off at a high base temperature and low humidity, then spike the felt temperature by pouring water on the rocks, which creates steam. Traditional saunas are typically used 2-4 times a week depending on your tolerance.
• Infrared Sauna: Infrared saunas use infrared light to create heat within the cabin. This allows them to operate at a lower temperature while still making you sweat, which makes them ideal for daily routines.
• Steam Rooms: Steam rooms are the extreme version of traditional saunas; instead of occasional bursts of steam, they constantly pump it out. This makes the heat feel even more intense, so try to stick to 1-2 sessions per week.

Your Experience Level


As a beginner, start with 1–2 sessions per week, adding an extra session once you feel comfortable enough. As you keep adding sessions, you might work up to feeling comfortable with a daily routine, though some people never reach that point.

Time Spent Per Session


The duration of each session matters just as much as the frequency of your sessions. Unless you sauna consistently, try to keep your sessions in the 10-20 minute range. This allows you to get a good read on your body without pushing yourself too far.

Hydration and Recovery


Always drink water before, during, and after using a sauna. Staying hydrated protects against headaches and fatigue, and makes cooling down after your sauna easier. Speaking of which, be sure to rehydrate once you're done, since sauna sessions deplete your body's water.

Finding Your Ideal Routine

At the end of the day, it's your own sauna, and you should find a schedule that fits you and your goals. If weekly sessions aren't enough, bump it up. If daily sessions are overwhelming, take it down to a couple of times a week. As long as it stays a healthy habit, saunas are a great addition to a health and recovery routine.

One of the main drivers for us as a sauna company is the ultimate versatility of saunas. You can completely personalize the experience by adjusting the temperature and session length to fit exactly what you need.