Welcome to a uniquely hot blog post where we explore the burning question: How long should one stay in the sauna? For many, the sauna is an oasis of warmth and relaxation, but it can also be a place where you can get lost amidst sweat droplets and lost time. Let's take a scientific look at the subject and find out what the research says about the optimal sauna duration. But first, let's turn on the sauna heater and get started!

The Sauna Through History:

Before we dive into the blazing debate, let's take a brief historical journey through the world of saunas. Sauna bathing has existed for centuries and has played a central role in various cultures around the world. From the Nordic saunas to the Japanese onsen, the sauna has had a significant place in people's lives. And if you've ever wondered why people whip themselves with birch branches in the sauna, there is actually a scientific explanation behind it. But that's another story for another time!

Sweat and Its Mysteries:

To understand the optimal sauna duration, we must first explore what happens to our bodies when we sweat like crazy in the sauna. When exposed to the heat in the sauna, our blood vessels dilate, increasing blood flow and helping to flush out toxins from the body. We sweat to cool ourselves down, and it's also great for scaring away unsympathetic people who dislike the smell of sweat!

The Big Question: How Long, Then?

Now we come to the most exciting and controversial step - revealing the optimal sauna duration. Research has actually provided us with some clues about what may be considered a reasonable timeframe for sauna bathing. A study published in the "Journal of Sweatology" found that a sauna time of 10-15 minutes is sufficient to achieve the health benefits associated with sauna bathing. But come on, that sounds boring!

Dare to be Rebellious in the Sauna:

Now that we've come this far, it's time to set science aside and let our inner rebels ignite! There is actually no absolute rule for how long you should stay in the sauna. As long as you listen to your body and are aware of the signals it gives you, you can stay as long as you feel satisfied or start to resemble a boiled lobster. But be careful not to overdo it because no one wants a sauna-induced brain meltdown!


10-15 minutes in the sauna: Drink at least one glass (200-250 ml) of water after leaving the sauna. It helps restore the body's fluid balance.

15-30 minutes in the sauna: Increase the amount of water to two glasses (400-500 ml) after the sauna. The longer time interval in the sauna involves more sweating and fluid loss, so make sure to replenish adequately.

30-45 minutes in the sauna: Here, you need to take hydration seriously. Drink at least three glasses (600-750 ml) of water after the sauna. The longer you stay in the sauna, the more important it is to compensate for increased sweating.

Over 45 minutes in the sauna: Sitting in the sauna for that long is not for the faint-hearted! If you have the courage to stay for over 45 minutes, make sure to drink at least four glasses (800 ml - 1 liter) of water afterward. You need all the fluid you can get to replenish the lost hydration levels.

Remember that these are general guidelines and may vary from person to person. Some individuals may need to drink more or less depending on their individual needs and sweating. Always listen to your body and drink water regularly to stay hydrated both during and after the sauna.


So, how long should one stay in the sauna? Science points to 10-15 minutes, but sometimes it's fun to go against the norm and be a rebel. Our conclusion is that you should listen to your body and enjoy the sauna in your own way. Feel free to bring a friend and have some good laughs while swimming in sweat. And remember, the most important thing is to let go and enjoy the warmth and relaxation of the sauna.

So there you have it - a scientific (and humorous) exploration of the optimal sauna time. We hope you've had as much fun reading this blog post as we did writing it. So, turn on the sauna heater, sit back, and enjoy the heat!

If you want to read about what temperature to use in the sauna click here.

Written by Martin.


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