Wie lange sollte man eigentlich in der Sauna bleiben?

"How long should I stay in?" is one of the most common questions from sauna newcomers. And for good reason: staying too short limits the physiological benefit; staying too long is uncomfortable and potentially unsafe. Getting the duration right is one of the key skills of sauna practice.

The short answer: 8 to 15 minutes per round, two to four rounds, with full cool-down and rest between each. Total session time: 1.5 to 3 hours.

The longer answer requires understanding what is actually happening in your body — and why the cool-down periods are as important as the heat.

How a Single Round Works

When you enter a sauna at 85–100°C, your body immediately begins to respond.

Minutes 1–3: Your skin temperature rises rapidly. Your heart rate increases. Your blood vessels dilate near the skin surface. This feels intense — possibly too intense for first-timers who have not yet learned to breathe slowly and relax into the heat.

Minutes 4–8: Your core body temperature begins to rise. Sweat increases significantly. Your muscles begin to relax. The cardiovascular stimulus reaches its peak. This is the physiologically productive phase of the round.

Minutes 9–15: You are now at or near your body's optimal heat exposure for this round. The cardiovascular benefit is being delivered. The heat shock proteins are being activated. The beta-endorphin release is underway.

Beyond 15–20 minutes: For most people, the physiological benefit of continuing is marginal, while the risks of dehydration, dizziness, and heat exhaustion begin to rise. This is the point at which experienced sauna users leave — not because they are forced to, but because they have learned to read their bodies.

Signs It Is Time to Leave

Rather than watching a clock, experienced sauna users learn to read the signals their body sends:

• Rapid heartbeat that feels uncomfortable (rather than simply elevated)
• Feeling of pressure or heaviness in the head
• Nausea or dizziness
• Difficulty breathing comfortably

Any of these signals means it is time to leave immediately, cool down, and rest. There is no virtue in enduring these sensations. They are your body telling you something important.

The Cool-Down Period

The period between rounds is not a waiting room — it is where much of the physiological benefit is delivered.

When you exit the sauna and cool down (cold shower, cold plunge, or outdoor air), your body undergoes a cascade of responses: vasodilation reverses, norepinephrine spikes, dopamine rises, and the parasympathetic nervous system activates. These responses require time to complete. Rushing back into the sauna before your body has fully cooled and recovered reduces the benefit of both rounds.