Reason 2: The Sauna is Too Hot and You’ve Been in for Too Long Begin Small and Work Your Way Up. A typical Sauna session should be 15 to 20 minutes long. Inexperienced sauna users should start small. If you are new to using a Sauna, or use them infrequently, there is no shame in starting with a five minute session and working your way up. You should expect to lose 25 calories by staying in a sauna for 15 minutes, 50 calories in 30 minutes, 70 calories in a 45-minute session, and 100 calories in an hour. In addition to this, saunas can also play a complementary role in an overall weight loss plan when combined with other healthy habits. Heat the sauna to your desired temperature, typically between 160-200°F (71-93°C). Enter the sauna and sit on one of the benches. Stay hydrated by consuming plenty of water before and during your session. How long should I stay in the sauna? ️ It is recommended to start with shorter sessions of about 10-15 minutes and gradually increase the duration to 20-30 minutes. However, listen to your body and exit the sauna if you feel uncomfortable or dizzy. Incorporating dry sauna sessions into your wellness routine may lead to several health benefits. For healthy adults, using a sauna at the recommended temperature for 10 to 15 minutes per session How long should you stay in the sauna for weight loss? How long you should spend in a sauna for weight loss is 45 minutes at 60ºC, 4-5 times per week over a 3-month period. This is because frequently using a sauna increases your metabolism and causes you to burn calories in a sauna at a higher rate than you would otherwise. How often you opt for a sauna session depends on your tolerance and needs. First-time users should start with a 10-15 minute session to see how you react. If all goes well, you can then begin adding time to each session until you reach the suggested max of 20-30 min. Just remember that more is not always better. You should track time in the sauna to stay safe. If you stay in the sauna for too long you risk dehydration or heatstroke. In addition, it’s important to track time so you can slowly increase how long you’re in the sauna. The average sauna session for traditional saunas is 15 minutes; infrared saunas, 30 minutes; steam rooms, 15 minutes. HRqYd.