The short answer
Shower, then sit in the sauna for 5 to 15 minutes at around 70°C to 90°C, leaving sooner if you feel unwell. Cool down with a shower or fresh air, rest for 10 minutes and drink water. Repeat two or three times if you like. In the Finnish studies, two to seven sessions a week went with the lowest health risks.
On this page
A simple sauna routine
- Drink a glass of water and skip alcohol.
- Shower and dry off, so you start sweating sooner.
- Sit or lie on a towel for 5 to 15 minutes. Lower benches are cooler. If you’re allowed, add a little water to the stones for a burst of steam.
- Get out when you’ve had enough, or sooner if you feel dizzy, sick or have a headache.
- Cool down with a lukewarm or cool shower, fresh air or, if you’re experienced and well, a short cold dip. See cold water.
- Rest for 10 to 15 minutes, sitting or lying down, and drink some water.
- Repeat for a second or third round if you like.
Stand up slowly at every step: blood pressure dips after the heat.
How does this match the research?
The Finnish men in the best-known studies used saunas at around 80°C, typically for 5 to 20 minutes at a time, and most of them went two or three times a week. The lowest risks of heart disease were in those who went four to seven times a week and stayed in for more than 19 minutes. You don’t need to match that to enjoy a sauna, and longer is not automatically better.
Guides in this section
In this section
- How long should you stay in a sauna?
How long to stay in a sauna for beginners and regular users, what the Finnish studies used, and the signs that it's time to get out.
- How often should you use a sauna?
How many sauna sessions a week the research links with health benefits, whether daily saunas are safe and how to build up.
- Using a sauna after the gym: benefits and how to do it
Should you use a sauna after a workout? What small trials show for endurance, recovery and blood pressure, plus a safe routine.
- Drinking water and hydration in the sauna
How much fluid you lose in a sauna, how much to drink before and after, whether you need electrolytes, and the signs of dehydration.
Common questions
How long should a beginner stay in a sauna?
Start with 5 to 10 minutes on a lower bench and see how you feel. You can add time and rounds over a few weeks. Leave whenever you feel dizzy, sick or uncomfortable.
How many rounds should I do?
Two or three rounds of heat, each followed by a cool-down and rest, is the traditional Finnish pattern. One round is fine too.
Should I eat before a sauna?
Avoid a big meal just before, which can make you feel sluggish or sick in the heat. A light snack an hour or so beforehand is fine.
References
- Laukkanen JA, Laukkanen T, Kunutsor SK. Cardiovascular and other health benefits of sauna bathing: a review of the evidence. Mayo Clinic Proceedings, 2018.pubmed.ncbi.nlm.nih.gov
- Laukkanen T et al. Association between sauna bathing and fatal cardiovascular and all-cause mortality events. JAMA Internal Medicine, 2015.pubmed.ncbi.nlm.nih.gov
- Hannuksela ML, Ellahham S. Benefits and risks of sauna bathing. American Journal of Medicine, 2001.pubmed.ncbi.nlm.nih.gov
First published 4 November 2026. Spotted an error? Tell us and we'll correct it. Read our editorial policy.