How Long Should You Sit In a Sauna and How Hot Should It Be?

How to Use the Sauna? Imagine this: You're finally relaxing after an intense workout, ready to let the sauna do its magic. But how long should you stay there for the best recovery results? The answer is more complex than you might think. In this article, we'll help you figure out the ideal sauna time and temperature settings to maximize your recovery and feel rejuvenated for your next workout.

To make things even easier, GoPolar’s sauna app can guide you through the best recovery practices, helping you feel refreshed and ready to tackle your next fitness challenge.

The 10,000-Year-Old Origins of the Sauna – And Why It’s Still Going Strong

The sauna is deeply rooted in human history, dating back 10,000 years. It started as a simple pit sauna, essentially a hole in the ground with heated stones at the bottom. Once the stones were hot, people would cover the pit with natural materials like wattle or peat and pour water over the stones to produce steam. This primitive form of the sauna was a practical solution for warmth and cleanliness but evolved into something more profound.
Saunas and sweat lodges have been integral to many cultures worldwide. The ancient Islamic world, indigenous cultures in North America and Mexico, and even early societies in the UK and Ireland all had their versions of steam baths. These practices were often tied to rituals and ceremonies. 

The Global History of Sweat Bathing

In Japan, natural caves served as sweat baths before evolving into bathhouses. Emma O’Kelly’s book, Sauna – The Power of Deep Heat, notes that every culture has had its form of sweat bathing, from the Ottoman hammam to the Russian banya.

The Sauna’s Spiritual Role

For Nordic people, saunas were more than a place to relax. They were liminal spaces, a bridge between the physical and spiritual realms. Ancient Finns, like Native Americans, revered the four elements:

• Air
• Water
• Fire
• Earth

It symbolized life’s interconnected cycles and was a place for:

• Achieving altered states
• Raising consciousness
• Rejuvenating the spirit

Dalva Lamminmäki, a folklorist and sauna culture researcher, says the sauna was loaded with ancestral power and deities. It was a place for:

• Healing
• Birth
• Death
• Secret meetings

Sauna in Epic Literature and Folklore

The spiritual significance of the sauna is evident in Finland’s epic poetry, the Kalevala, and its runic songs. These works have helped cement the sauna as a symbol of Finnish identity. O’Kelly states that the gods and goddesses of the Kalevala are often depicted in saunas. But by 1890, Finland declared folk healing illegal, and speaking of supernatural sauna practices became taboo. Yet, the wisdom of these traditions persisted, passed down discreetly by elderly bathers.

Modern-Day Saunas and Identity

Today, the sauna is an everyday ritual in Finland, with over 3.3 million saunas in a country of 5.5 million people. Dalva Lamminmäki describes it as a critical national symbol that creates a shared understanding of Finnish culture. It’s not just about physical well-being; it’s about fostering a sense of community and equality. Saunas welcome people of all backgrounds, bodies, and life situations. It’s a place for introverts to find solace and for lonely individuals to find company.

Sauna Tourism and Finnish Sisu

With the rise in popularity of cold-water swimming, saunas are experiencing a renaissance, attracting tourists to Finland. Helsinki’s Löyly, which opened in 2016, draws over 200,000 visitors annually. 

This resurgence is tied to the Finnish philosophy of sisu, a strength of will and determination. This mindset helps Finns navigate their cold climate and long winters and is part of the country’s unofficial motto: “Sisu, sauna, and Sibelius.”

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How Long Should You Sit in a Sauna and How Hot Should It Be?

Sauna sessions can be a transformative experience, but how long should you stay inside? About 10-20 minutes in a traditional sauna set between 160-180 degrees Fahrenheit (or 70-90 degrees Celsius) is a sweet spot for most people. 

Optimizing Sauna Sessions for Maximum Benefits

This timeframe aligns with the American College of Sports Medicine's advice to keep sessions under 20 minutes. But if you're aiming for more benefits, recent studies suggest spreading 57 minutes of sauna love over three to four sessions weekly. This is like finding the magic number—enough to reap benefits without overdoing it.

Sauna Safety and Etiquette

If you're new to sauna bathing, start with 5-10 minute sessions and slowly build up. You might handle longer sessions if you're a seasoned pro, but always heed how your body feels. It's time to get out when that lightheadedness or nausea shows up.

Temperature Matters: Traditional vs. Infrared Saunas

Now, let's talk about temperature. Traditional saunas typically hover between 160 and 180 degrees Fahrenheit. But what if you're using an infrared sauna? These run cooler, usually between 120 and 140 degrees Fahrenheit. That means you can enjoy longer sessions, often 20-45 minutes. The lower temperatures mean your body heats up more slowly, offering a different kind of relaxation.

No matter the type, all saunas serve the same function: to create “heat stress.” This is what drives the benefits.

Safety First: Listen to Your Body in the Sauna

No matter where you are on your sauna journey, your body will tell you what it needs. It’s time to step out if you feel:

• Dizzy
• Nauseous
• Lightheaded

The same goes for more experienced users; just because you’ve logged dozens of hours doesn’t mean you’re immune to these effects. Keeping hydrated is crucial, too. Drink water before, during, and after your session.

Level Up Your Cold Plunge Game with GoPolar

GoPolar’s cold plunge app is the go-to resource for people who love the exhilaration of a cold plunge or sauna session. With GoPolar's cold plunge app, you can:

• Track your sessions with your Apple Watch.
• Monitor your heart rate and review trends using Apple Health data. 

Download our free cold plunge and sauna app today to level up your sessions and connect with the GoPolar community leaderboard.

The Science Principles Behind the Sauna

How Heat Stress Powers Recovery

Heat stress is more than just discomfort. It’s your body’s reaction to temperatures higher than normal, ramping up heart rate and blood flow to cool down. This stress, akin to a beneficial eustress, boosts:

• Metabolism
• Skin health
• Mood
• Your exercise threshold

Your body copes with high temperatures by triggering a thermoregulatory response. The hypothalamus signals blood vessels to widen, allowing warm blood, salts, and fluids to reach the skin and evaporate. Deliberately inducing this heat stress can aid in:

• Injury recovery
• Stress reduction
• Pain relief

This makes you more resilient over time, but practicing safely and avoiding overexposure can lead to the following:

• Heat stroke
• Dehydration

The Magic of Contrast Therapy

Contrast therapy involves alternating between hot and cold temperatures, enhancing the benefits of heat stress. A standard protocol is spending one minute in a sauna or hot shower and 1-2 minutes in a cold shower. Repeat this cycle 3-5 times. 

Recent research by Danish scientist Dr. Susanna Søberg found that contrast therapy increases brown adipose tissue (BAT), which helps burn calories and fat. The study suggests that acclimating to both heat and cold improves whole-body function. Finishing on the cold plunge is best for the most significant metabolic benefit, allowing the body to cool itself naturally and activate brown fat to the fullest.

5 Science-Backed Sauna Benefits for Your Mind and Body

1. Chill Out and De-Stress

Saunas are like a reset button for your brain. You step in, and the heat starts doing its magic. Research shows that the warmth induces a relaxation response, reducing stress. A 2020 review highlighted how saunas help regulate stress hormones. Many people even report sleeping better after a sauna session. Imagine stepping out of the sauna, feeling like you’ve just meditated for an hour.

2. Say Goodbye to Pain

Living with chronic pain is tough, but saunas can offer some relief. Increasing body temperature helps relax muscles and improve circulation, temporarily easing pain from arthritis or fibromyalgia. It’s not a cure, but it’s a natural way to feel more comfortable.

3. Heart Health Boost

Think of the sauna as a workout for your heart. A 20-year study of middle-aged men found that regular sauna use was associated with a lower risk of death from heart-related events. These benefits improved with frequent sauna sessions. This isn’t just a coincidence; another study found similar results in men and women over 15 years. So, if you want to give your heart some love, the sauna might be an excellent place to start.

4. Breathe Easier

Breathing issues can be frustrating, but saunas might help. The heat and humidity can open up airways and reduce inflammation. A 20-year study found that sauna bathing was linked to a lower risk of respiratory conditions like:

• COPD
• Asthma
• Pneumonia

While more research is needed, the findings are promising.

5. Fight Inflammation

Chronic inflammation is linked to many health problems, but saunas help reduce it. An 11-year study found that frequent sauna sessions were associated with lower levels of systemic inflammation. This is essential because reducing inflammation can benefit your overall health.

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Andrew Huberman’s Sauna Protocols for Health & Performance

Sauna for Cardiovascular Health

Andrew Huberman suggests a specific sauna routine to enhance cardiovascular health. Set the sauna temperature between 80-100°C (176-212°F) based on your heat tolerance. Sit in the sauna for 5 to 20 minutes per session. For better results, do this 2 to 3 times a week or daily. Frequent sauna use is linked to improved heart health. 

Why Saunas Make You Feel Good

Feeling happy after a sauna isn't just in your head. The heat triggers the release of dynorphins and endorphins. Dynorphins initially cause discomfort but prepare your brain to enjoy the following endorphins. This biochemical shift explains the mood boost after a sauna session.

Saunas Help You Handle Stress Better

Sauna use triggers hormesis, a mild stress that helps your body adapt positively. This process decreases cortisol levels and activates DNA repair pathways. Heat Shock Proteins are also activated, helping repair protein structures in your cells. This contributes to overall health and stress management.

General Health Benefits of Sauna Use

For general health benefits like improved mood and stress management, aim for 1 hour of sauna time per week. Break this into 2 to 3 sessions at 80-100°C (176-212°F). This routine supports the body's hormetic response, enhancing your resilience to stress.

Sauna for Growth Hormone Boost

Occasional sauna use can significantly increase Growth Hormone release, aiding muscle growth, tissue repair, and metabolism. To achieve this, use the sauna infrequently—once a week or less. On sauna days, follow a protocol of multiple 30-minute sessions with cool-downs in between.

Maximize Growth Hormone with Sauna

To maximize Growth Hormone release, use the sauna in a semi-fasted state, avoiding food for 2 to 3 hours before. Lower blood glucose levels encourage Growth Hormone release, similar to during sleep. For added metabolic benefits, alternate sauna sessions with cold exposure.

Smart Sauna Tips

Hydrate well before and after sauna use. Drink at least 16 ounces of water every 10 minutes in the sauna. Also, use the sauna in the afternoon or evening. This helps align with your natural circadian rhythm and may improve sleep quality.

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What Do I Need to Know Before Going to a Sauna?

Finding the perfect sauna is like picking the right pair of shoes—it’s all about fit. 

Traditional Sauna

It uses heated rocks, offering that classic experience, while infrared saunas gently heat your body with infrared lamps, making them a great option if you’re sensitive to high temperatures. 

Steam Sauna

It provides a moist heat, and portable saunas can be easily set up anywhere. Consider your:

• Space
• Budget
• Preferences

Traditional Sauna

Want the authentic feel? Traditional might be your go-to.

Infrared Sauna

Prefer a gentler touch? Infrared could be the answer. It’s all about what aligns with your health goals.

First-Time Sauna Bathing: What to Expect

Stepping into a sauna for the first time can feel like a leap into the unknown. Start with a comfortable temperature of 70-80°C (158-176°F). Keep your session short—10-15 minutes is plenty to begin with. 

Sauna Etiquette and Safety

Before entering, take a quick shower to cleanse your skin. Once inside, relax and let the heat work its magic. Use a towel to keep sweat in check and avoid loud conversations. When you’re done, exit slowly and cool off with a shower or plunge. Give yourself at least 10-15 minutes of rest before considering another round. As you get used to it, you can increase the duration and number of sessions.

Mastering Sauna Etiquette

Even at home, sauna etiquette matters. Always shower before entering and sit on a towel to clean the benches. Respect others’ space and maintain a peaceful atmosphere. A towel or swimsuit is usually fine if you’re unsure about nudity norms. Exit quietly to avoid disrupting the heat. Good manners ensure everyone has an enjoyable experience.

Amplify Your Sauna Experience

Want to take your sauna time to the next level? Try adding essential oils like eucalyptus or lavender for aromatherapy. Play calming music or nature sounds to create a serene ambiance. Practice mindfulness and focus on your breath to deepen your relaxation. After your session, a cold plunge or shower can invigorate your senses. These elements can transform your sauna routine into a holistic wellness experience.

Staying Safe in the Sauna

Safety in the sauna is crucial. Avoid alcohol, as it can dehydrate you and increase the risk of dizziness. 

Individuals in the following groups should exercise caution and consult their healthcare provider before using a sauna or cold plunge:

• Those with heart disease, high blood pressure, or other conditions
• Pregnant women
• Children
• The elderly 

Hydration is key, so drink water before, during, and after your session. Keep sessions around 10-15 minutes and listen to your body’s cues. If you start feeling dizzy or tired, it’s time to step out.

Level Up Your Cold Plunge and Sauna Sessions Today With GoPolar's Free Cold Plunge App

Have you tried a cold plunge yet? It’s a thrilling experience that kickstarts your recovery. GoPolar’s cold plunge app makes it easy to track your sessions, see your heart rate trends, and find the best spots for an icy dip. You can even use your Apple Watch to keep tabs on your progress. 

Join the GoPolar community leaderboard and see how you stack up against others. Download the app for free today and see what all the excitement's about.

Finding the Sweet Spot in the Sauna

Sauna sessions are all about finding the right balance. Depending on your tolerance, most people can safely enjoy around 15 to 20 minutes in the heat. Some folks need to ease into it and start with shorter sessions before working up to longer stints. Pay attention to how you’re feeling and listen to your body. You’ll know when it’s time to step out and cool down.

The Science Behind Cold Plunges and Saunas

Cold plunges and saunas both offer unique benefits for recovery. The cold helps reduce inflammation and muscle soreness, while the heat can improve circulation and relax your muscles. By alternating between hot and cold, you can take advantage of both benefits and speed up your recovery. It’s a simple yet effective way to feel your best after a challenging workout.

Make the Most of Your Recovery

GoPolar’s cold plunge app lets you easily track your sessions, see your progress, and find the best spots for a cold plunge or sauna near you. Whether you’re a seasoned pro or just starting, the app is a valuable resource for anyone looking to improve their recovery routine. 

Download it for free today and see the difference it can make!