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Sauna Benefits, and How Long and How Hot to Go
What the research actually says about sauna use, plus safe starting times and temperatures by age and experience.
What a sauna does to your body
Sitting in the heat raises your skin and core temperature. Your heart rate climbs, blood vessels in the skin open up to shed heat, and you sweat. In many ways the effect on your heart and blood vessels resembles light to moderate exercise, which is part of why researchers became interested in it.
There are two common types. A traditional (Finnish) sauna heats the air, usually to 150°F or more. An infrared sauna, like the one in our Recovery Room, warms your body more directly and runs cooler, typically around 113 to 140°F. Most people find infrared easier to tolerate for longer, which is why its recommended times are longer and its temperatures lower.
The benefits, and how strong the evidence is
Heart and blood vessel health
The best-known research comes from Finland, where a study followed 2,315 middle-aged men for about 20 years. Men who used a sauna 4 to 7 times a week were about half as likely to die of cardiovascular disease as men who went once a week. That is a striking result, but it is an association: people who sauna often may also be healthier in other ways, and the study used traditional saunas at around 175°F rather than infrared.
Blood pressure
In a study of adults with at least one heart disease risk factor, a single 30-minute sauna session lowered average systolic blood pressure from 137 to 130. Long-term, frequent sauna users in Finland were also less likely to develop high blood pressure.
Muscle soreness and recovery
A 2022 trial had 16 basketball players do a hard strength and jump workout, followed either by rest or by an infrared sauna session at about 110°F. After the sauna, players reported less soreness, felt more recovered, and lost less jump performance the next day. It is a small study in young men, so treat it as encouraging rather than proof, but it matches what many athletes report.
Aches, stiffness and relaxation
Small studies report less pain and stiffness in people with osteoarthritis, rheumatoid arthritis and fibromyalgia, and many people simply sleep better and feel calmer after a session. The evidence here is modest, but the heat is a low-risk way to loosen up before mobility work or wind down after a long day.
What a sauna will not do
Sweating does not meaningfully “detox” you; your liver and kidneys handle that. The weight you lose in a session is water, and it comes back when you rehydrate. And heat does not fix an injury that has a strength or movement problem underneath it, which is where physical therapy comes in.
How long and how hot: by experience
These are general starting points for healthy adults. Increase time before you increase heat, and only move up a level when the current one feels comfortable for a couple of weeks.
| Experience | Infrared sauna | Traditional sauna | How often |
|---|---|---|---|
| Beginner first 2 to 3 weeks |
115–125°F 10–15 min |
150–165°F 5–10 min |
2–3 times a week |
| Regular about a month in |
125–135°F 15–25 min |
165–180°F 10–15 min |
3–4 times a week |
| Experienced several months in |
130–140°F 20–30 min |
175–195°F 15–20 min, in rounds |
4–7 times a week |
In a traditional sauna, experienced users often split their time into two or three rounds with a cool-down in between, rather than one long sit.
Adjusting for age
| Age | Infrared starting point | Notes |
|---|---|---|
| Teens 13–17 |
115–120°F 5–10 min |
Only with a parent’s OK and supervision, and check with their doctor first. Kids overheat faster than adults. Call us before booking for anyone under 18. |
| Adults 18–64 |
Use the experience table above | Start at the beginner level even if you are fit; heat tolerance builds separately from fitness. |
| Older adults 65+ |
115–125°F 5–10 min to start |
Build up slowly, stand up slowly afterward, and allow a longer cool-down. Check with your doctor first if you take blood pressure medication or have a heart condition. |
How to get the most out of a session
- Drink water before and after; about 16 ounces on each side is a reasonable target.
- Skip the alcohol beforehand. Alcohol plus heat is behind a large share of sauna accidents.
- Eat lightly; a big meal right before makes the heat harder to tolerate.
- Get out early if you feel dizzy, light-headed, nauseous or get a headache. There is no prize for staying in.
- Cool down gradually, sitting for a few minutes before you drive.
- After hard training, a sauna session works well once you have cooled down and had something to drink.
Pairing the sauna with a cold plunge
Many people alternate the sauna with our cold plunge. If you are new to it, start with a short plunge after the sauna and see how you feel. Anyone with a heart condition should skip the hot-to-cold switch unless their doctor has cleared it, because the sudden temperature change puts real strain on the heart.
Try it at The Recovery Room
Our Recovery Room in New Braunfels has an infrared sauna, a cold plunge and Normatec compression, and you do not need to be a physical therapy patient to use it. Sessions are $45 for 60 minutes or $30 for 30 minutes per person, so a beginner can do a short sauna block plus Normatec and still have plenty of time to cool down.
This article is general information, not medical advice. If you have a health condition or take medication, talk to your doctor before using a sauna.
Book a Recovery Room session
Infrared sauna, cold plunge and Normatec compression in one session. No physical therapy appointment needed. $45 for 60 minutes, $30 for 30.