How Long Should You Stay in a Steam Sauna? A Safe Session Guide
Short answer: most adults keep a sauna session to about 15 to 20 minutes, according to Cleveland Clinic, and beginners can start with around 5. Drink water before and after, and get out if you feel dizzy, weak or short of breath. If you have a heart condition, take medication, or are pregnant, talk to your healthcare provider first.
A simple starting plan
This is a practical suggestion built on the Cleveland Clinic guidance above, not medical advice:
- First sessions: start around 5 minutes. See how you feel afterwards.
- Next sessions: if you feel fine, add a few minutes at a time.
- Ceiling: stay within roughly 15 to 20 minutes per session.
- Always: stop earlier if you feel unwell. There is no prize for staying in.
Before you go in
- Drink a glass of water.
- Skip alcohol. Cleveland Clinic lists drinking alcohol among the reasons to avoid a sauna.
- Take off jewelry and glasses that get hot.
- Bring water and a towel into reach.
Warning signs: get out and cool down
Dehydration is the main risk. Cleveland Clinic lists thirst, headache, cramps and confusion. Leave the sauna if you feel dizzy, weak, unwell or short of breath. Sit somewhere cool and drink water.
Who should check with a healthcare provider first
Cleveland Clinic advises talking to a provider before using a sauna if you:
- are over 65 or under 16
- are pregnant or trying to conceive
- have a heart condition, or high or low blood pressure
- have a neurologic condition such as epilepsy
- take medication
It also advises avoiding saunas if you have recently had a heart attack or stroke.
Steam sauna vs. other saunas: does the time change?
A steam sauna is humid; a traditional sauna is dry and hotter, around 150 to 195°F, and infrared saunas run about 110 to 135°F. The session length guidance above is general. Always follow the instructions that came with your sauna. For the 6FT Pro, or any other unit, the instructions that came with it come first. For help choosing between types, see Steam Sauna vs. Infrared Sauna.
After your session
- Cool down for a few minutes before you stand up fast.
- Drink water. Electrolyte drinks can help after a long sweat, per Cleveland Clinic.
- Shower and dry off.
- If you use a portable steam sauna, empty and rinse the tank so scale does not build up.
Frequently asked questions
How long should a beginner stay in a steam sauna?
About 5 minutes to start, then add time gradually. Cleveland Clinic suggests keeping sessions to roughly 15 to 20 minutes.
Is it safe to use a steam sauna every day?
That depends on you. Ask your healthcare provider, especially if you have a heart condition, take medication or are pregnant.
Should I drink water during a session?
Drink before and after, and keep water within reach. Dehydration is the main risk.
Can I use a sauna after a workout?
Many people do. Rehydrate first and keep the session short at the start.
This article is for general information and is not medical advice. If you have a health condition, are pregnant or take medication, talk to your healthcare provider before using a sauna.
Sources
By Tod Key, founder of ThermoLab. Last updated October 22, 2026.
