How many sauna sessions are healthy?

Especially in the wet and cold season, the sauna is very healthy for our general well-being. Your physical constitution is one of the factors that determines the right number of sauna visits. But how many sauna sessions are healthy? If you are also asking yourself this question, you have come to the right place.
Sweating is hard work for the body

Sweating is hard work for the body

How many sauna sessions are healthy? This question reaches us again and again. There is no question that sauna is healthy. But is there actually such a thing as too much? After all, an extended sweat bath is always a strain on the body. There is no general answer to this question. Nevertheless, we’ll try to give you some pointers along the way. But before we get started, we first have to look at what the sauna session does to the organism in the first place.

Training for the circulatory system

Sauna has many positive effects on health. When it comes to the number of sauna sessions, we must be first look at what is going on with the circulation. It is strongly influenced by the alternation of heat and cold. In the heat, the vessels dilate and the blood flows leisurely through the veins. As soon as you stand under the cold shower, the vessels contract again. As a result, the blood is pumped through the conduction system again with more pressure.

At first, that sounds like a pretty big strain. And it is. But it is a workout that makes the vessels more elastic. If you sauna regularly, it prevents or alleviates high blood pressure. But as it is with a workout: there is also one too many. The vessels do not suffer a classic muscle ache. Nevertheless, the procedure is quite a strain on the body and should not be repeated too often. At the same time, you should also not under challenge your organism.

Finding the right balance

Experts have a clear opinion: three sauna sessions per sauna visit are the optimal measure. However, this rule is not set in stone. If you don’t feel well, you should sweat less. Even more is allowed, as long as it does the body good. However, even the most hardened sauna-goer should not overdo it. Competitive sweating helps no one. After five extended sauna sessions, even a full day in your favorite pool should be enough. Enjoy all the other attractions as well. By the way, a visit to an infusion counts as a sauna session in its own right.

Take a rest

Between the individual sweating units, you should urgently take rest breaks. Your body needs this time to regenerate. You should relax for at least half an hour. You should also not forget to drink. After all, the organism loses quite a lot of fluid in the heat. It is essential to replenish this before you venture back onto the wooden benches. Otherwise, you may do what is good for you during this time. Many lie down on a lounger and enjoy the peace and quiet. But there’s nothing against a dip in the hot tub. A visit to a bar can also be a good idea. However, please only reach for non-alcoholic drinks.

The number of sauna visits is important

If you visit the bath frequently, you should not venture into the heat so often per visit. The rule of thumb with three sauna sessions refers to people who take a sauna no more than once a week. Those who go twice a week should only sweat twice, while those who take the opportunity daily can manage one sauna session. It is important to note that these are also only guideline values. Of course, your own feel-good number can be higher or lower.

How long is enough?

This is another important question. As a rule, a sauna session should last about 15 minutes. The hourglasses you find in almost every sauna are also designed for this length of time. You can probably already guess: this time is once again only a guideline. You should always feel comfortable. In this respect, it may be that you should leave the sauna sooner. But it should not be much longer than 15 minutes, otherwise it could be dangerous for your circulation.

Healthy sauna sessions: guidelines for appropriate use

The number of sauna sessions that are considered healthy can vary from person to person. However, there are some general guidelines that should be considered. Here is a general list:

  • Beginners: if you are a first-time sauna user, start slowly. Start with 1-2 sauna sessions per week and gradually increase the number of sessions.
  • Experienced sauna users: if you are a regular sauna user and have become accustomed to it, you can expect 2-3 sauna sessions per week. Adjust the number to your personal well-being.
  • Duration per sauna session: a typical sauna session usually lasts between 10 and 20 minutes. Make sure you are comfortable and do not overheat. If you feel uncomfortable or notice signs of overheating, leave the sauna immediately.
  • Take breaks between sauna sessions: Between each sauna session, it is important that you get enough rest. A break of 15 to 30 minutes between sauna sessions allows your body to cool down and regenerate.
  • Hydration: drink plenty of water before and after each sauna session to compensate for your fluid loss. Sweating in the sauna can cause dehydration, so be sure to stay hydrated.
  • Individual tolerance: everyone is different and tolerates sauna use differently. Some people can go to the sauna more often and enjoy longer sauna sessions, while others may be more sensitive to it. Listen to your body and adjust the frequency and duration of sauna sessions accordingly.

Important: If you have health concerns or suffer from certain medical conditions, always consult a doctor before taking a sauna to make sure it is safe for you.


Sarah Weber
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