How often should you use an infrared sauna?

Most people benefit from infrared sauna sessions 3 to 4 times per week, with each session lasting 20 to 40 minutes depending on the temperature setting and your tolerance. If you are new to infrared sauna, start conservatively: begin with 15 to 20 minute sessions at a lower temperature (around 120 to 130 degrees F) and gradually increase both duration and temperature over your first 2 weeks as your body adapts. Many experienced users work up to 40 to 45 minute sessions at 140 to 150 degrees F. The Finnish cardiovascular studies that showed the strongest health outcomes involved 4 to 7 sauna sessions per week, though these used traditional saunas at higher temperatures. For chronic pain management, studies typically used 3 to 5 sessions per week over 4 to 8 week periods. Daily use is generally safe for healthy adults, but listen to your body — if you feel excessively fatigued, light-headed, or dehydrated, reduce your frequency. Hydration is critical: drink 16 to 32 ounces of water before your session and replenish fluids afterward. Adding electrolytes is recommended for sessions over 30 minutes or if you sweat heavily. Avoid alcohol before or immediately after sauna use, and do not use the sauna if you feel ill or have a fever.

Reviewed by Chad Waldman, Analytical Chemist · Last updated May 2026

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