How long can you stay in the sauna safely?

 

Our number one advice? Always listen to your body! 

There is no exact science to how long you should stay in a sauna. It all depends on your experience, your fitness level and how you feel. One thing is sure: it’s NEVER a good idea to force yourself. Do you feel dizzy, lightheaded or are you short of breath? Time to leave the sauna cabin! 

That said, we want to give you a few helpful tips, especially if you are still quite new to sauna bathing. 

The perfect duration per sauna session 

For most people, eight to fifteen minutes is a safe, effective duration per sauna session. Ideally, if you are a beginner, you should start with six to eight minutes to let your body acclimate comfortably to the heat. Experienced sauna bathers can stay in the sauna for up to fifteen minutes, depending on the type of sauna. 

A good rule of thumb? The hotter the sauna, the shorter the sauna session. By the way, did you know that it is less hot on the lower benches than on the top ones? 

To recap, the most important piece of advice is to listen to your body carefully in each session! 

The perfect sauna round 

A sauna visit mostly consists of several sauna rounds, each with the same pattern: 

• Warm up in the sauna 
• Cool down with a cold shower or in the plunge pool 
• Relaxation break of minimum 15 minutes 

In between sessions, give your body the chance to recuperate. This will help keep your energy levels up and prevents overheating or dizziness. Also, don’t forget to hydrate properly and do take the opportunity to try our different baths and pools. 

In the nude area, there are various Jacuzzis and a swimming pool. You will find these in the swimwear area too, with the addition of a floatation pool. Also, you can take part in one of our relaxation sessions, such as a halotherapy session in our unique salt room or a relaxation session with Tibetan singing bowls in the Silence Bar. 

What happens if you stay too long in the sauna? 

Sometimes, you may want to stay in the sauna ‘until you can really feel the benefit', but that already happens after a few minutes. More is not always better. It’s the combination of warming up, cooling down and relaxation that gives you the health benefits. 

Staying in the sauna too long can cause dehydration, a drop in blood pressure, dizziness, nausea or fatigue, while not cooling down properly can give you a headache.  

A few more tips for a safe sauna visit 

• Hydrate properly before and after your session (but don’t drink in the sauna itself, of course). 
• Bring a towel to sit on. That way, the sauna stays clean and hygienic. Always sit on your towel with your whole body. 
• Start slowly, especially if this is your first time. Follow the flow of our complex, this automatically gives you a gentle start, lets you work your way up temperature-wise and then gradually down again. 
• Avoid going the sauna on an empty stomach, but also don’t go right after having a big meal. Our restaurant serves breakfast through to dinner, with several tasty options ranging from snacks to a full menu. 
• Take regular, long enough breaks in between sessions. 

At Thermae Boetfort, you can also enjoy Aufguss sessions. These are intense sauna experiences during which bursts of hot air infused with fragrant essential oils are wafted over you with a towel or fan. They are structured in such a way that they, too, are perfectly within a safe sauna duration. When taking part in these sessions, always follow the instructions of the sauna master. And the same goes here too: you don’t have to stay for the duration of the whole session. If things don’t feel right, simply leave the session calmly and quietly before the end. 

Key takeaway: choose quality over quantity! You don’t have to spend an hour in the sauna to feel the benefit. Quite the opposite, a short, well-structured sauna session is much more effective and healthier than one long session in which you exceed your limits. Listen to your body, build up your sessions properly and have plenty of breaks. That way, you will get the best out of your sauna visit to Thermae Boetfort.