For maximum health and recovery benefits, aim for 15 to 20 minutes per session in a traditional sauna, or 20 to 40 minutes in an infrared sauna. This duration is long enough to raise your heart rate and induce a deep sweat without causing dangerous overheating or dehydration.
For most people, the magic number is 15 to 20 minutes per session. This is enough time for your heart rate to increase, muscles to relax, and the body to experience health benefits. However, depending on your goal, you can adapt your time in the heat:
The "rule of 200" is a guideline for maintaining safety and comfort by balancing temperature and humidity. According to the rule of 200, the sum of your sauna temperature and humidity readings shouldn't exceed 200. For example, if your sauna is set to 170°F (76.6°C), the humidity level should be around 30%.
Yes, saunas can help with high blood pressure. Regular use promotes healthier blood vessels, reduces inflammation, and improves overall cardiovascular function.
Near infrared saunas and infrared saunas are two types of saunas that have gained attention in recent years as potential therapies for brain injury recovery. Unlike traditional saunas, which use high heat and steam, near infrared saunas and infrared saunas use infrared light to heat the body from within.
For many individuals experiencing mild to moderate depressive symptoms, sauna use offers indirect benefits. Improvements in sleep quality, reductions in physical fatigue, and increased body awareness can positively influence mood and perceived well-being.
Joe Rogan primarily uses traditional Finnish dry barrel saunas manufactured by Salus Saunas. He has these 6-person cedar barrel saunas installed at both his Austin home and his podcast studio, featuring high-powered heaters that reach up to 200°F.
While the use of a sauna is considered safe for most individuals, the exception is for those with unstable heart disease. For individuals with any of the following conditions, it may not be safe: unstable angina pectoris. recent heart attack (within two weeks)
Myth #1: “Sweating Removes All Toxins”
While sweating releases some waste products, it plays a minor role in detoxification. The liver, kidneys, and digestive system handle the bulk of toxin elimination. Sauna therapy can support this process by promoting circulation, but it is not a primary detox pathway.
Individuals with unstable heart conditions, uncontrolled high blood pressure, respiratory infections, or those who have recently consumed alcohol should avoid saunas. Intense heat places strain on the cardiovascular system and can lead to dangerous blood pressure drops, severe dehydration, and overheating.
Yes, regular sauna use helps lower cortisol, but the process has two distinct phases:
For the best health benefits, aim for a traditional sauna temperature between 150∘F150 raised to the composed with power F150∘F and 175∘F175 raised to the composed with power F175∘F (65∘C65 raised to the composed with power C65∘C to 80∘C80 raised to the composed with power C80∘C). For infrared saunas, a lower range of 120∘F120 raised to the composed with power F120∘F to 145∘F145 raised to the composed with power F145∘F (48∘C48 raised to the composed with power C48∘C to 63∘C63 raised to the composed with power C63∘C) is standard. The sweet spot to trigger deep healing and cellular repair is a core body temperature rise of about 1∘F1 raised to the composed with power F1∘F to 2∘F2 raised to the composed with power F2∘F.
Resting period: Move in the fresh air, then rest to relax the body. Make sure your body doesn't cool down and cuddle in your bathrobe or blanket. A warm foot bath can also be soothing. The break between sauna sessions should last about 30 – 45 minutes (or longer if you like and are relaxed).
Yes, a sauna can temporarily make you look leaner by reducing water retention and puffiness, but it does not burn fat or build muscle.
Yes, you should hydrate during a sauna visit, but avoid drinking while sitting inside the hot room. Chugging ice-cold water in high heat can shock your system. Instead, step out into a cooler area during breaks to sip room-temperature water or an electrolyte drink.
Yes, you can use a sauna every day, provided you are in good health and follow a few safety precautions. Daily sessions are generally safe and beneficial if you adhere to the following rules:
Your body constantly eliminates waste and environmental toxins through its natural filtration systems—primarily the liver, kidneys, and digestive tract. You can tell this process is active when you experience changes related to the excretion and breakdown of waste.
Saunas do not cleanse or cure the liver, but they provide helpful complementary support. Sweating relieves your liver of some daily strain, while heat improves circulation and reduces systemic inflammation. However, saunas are not a substitute for medical treatment or lifestyle modifications.
30 minutes in a sauna is physiologically comparable to light cardio, such as a brisk walk, light cycling, or moderate calisthenics.
When your heart isn't pumping efficiently, it often sends subtle, "quiet" warning signals long before a major health crisis occurs.
Infrared saunas are generally safe, but they carry risks of dehydration, overheating, dizziness, and low blood pressure due to prolonged exposure to intense, dry heat. People with heart disease, kidney disease, or multiple sclerosis should consult a doctor before use, as intense heat can overtax the cardiovascular system.
There is no single "healthiest" sauna; the best option depends on your personal health goals and heat tolerance. However, infrared saunas are widely considered the healthiest and most accessible for everyday wellness.
Yes, saunas are a highly effective natural tool for managing high cortisol. While the intense heat initially spikes the stress hormone as your body adapts to thermal stress, regular sessions—specifically infrared or traditional saunas—lead to significantly lower baseline cortisol levels and better long-term stress management.
GOOP's founder, Gwyneth Paltrow, is also a big advocate of the relaxation and health benefits on offer in Clearlight's saunas, with the convenience of having an infrared sauna in your home being singled out by Ms Paltrow.